Portal’s 5x5/3/1

Strength

3 weeks / 4 days per week

A great way to increase the amount of volume of the heaviest sets. Great for beginners or beginner-intermediate lifters. Only done as a Leader template.

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Week 1

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Recommended Push Exercises

0-25 reps

Recommended Pull Exercises

0-25 reps

Recommended Legs Exercises

0-25 reps

Press

Supplemental
1 x 3 reps

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Recommended Push Exercises

0-25 reps

Recommended Pull Exercises

0-25 reps

Recommended Legs Exercises

0-25 reps

Deadlift

Supplemental
1 x 3 reps

Day 4

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Recommended Push Exercises

0-25 reps

Recommended Pull Exercises

0-25 reps

Recommended Legs Exercises

0-25 reps

Bench Press

Supplemental
1 x 3 reps

Day 3

Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Recommended Push Exercises

0-25 reps

Recommended Pull Exercises

0-25 reps

Recommended Legs Exercises

0-25 reps

Squat

Supplemental
1 x 3 reps

Week 2

Day 1

Squat

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

Recommended Push Exercises

0-25 reps

Recommended Pull Exercises

0-25 reps

Recommended Legs Exercises

0-25 reps

Press

Supplemental
1 x 3 reps

Day 2

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

Recommended Push Exercises

0-25 reps

Recommended Pull Exercises

0-25 reps

Recommended Legs Exercises

0-25 reps

Deadlift

Supplemental
1 x 3 reps

Day 4

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

Recommended Push Exercises

0-25 reps

Recommended Pull Exercises

0-25 reps

Recommended Legs Exercises

0-25 reps

Bench Press

Supplemental
1 x 3 reps

Day 3

Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

Recommended Push Exercises

0-25 reps

Recommended Pull Exercises

0-25 reps

Recommended Legs Exercises

0-25 reps

Squat

Supplemental
1 x 3 reps

Week 3

Day 1

Squat

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Recommended Push Exercises

0-25 reps

Recommended Pull Exercises

0-25 reps

Recommended Legs Exercises

0-25 reps

Press

Supplemental
1 x 3 reps

Day 2

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Recommended Push Exercises

0-25 reps

Recommended Pull Exercises

0-25 reps

Recommended Legs Exercises

0-25 reps

Deadlift

Supplemental
1 x 3 reps

Day 4

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Recommended Push Exercises

0-25 reps

Recommended Pull Exercises

0-25 reps

Recommended Legs Exercises

0-25 reps

Bench Press

Supplemental
1 x 3 reps

Day 3

Press

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Recommended Push Exercises

0-25 reps

Recommended Pull Exercises

0-25 reps

Recommended Legs Exercises

0-25 reps

Squat

Supplemental
1 x 3 reps

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