Implementation of the 5/3/1 Strength Program

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Enter
Enter
Enter

your
your
your
your

1RM
1RM
1RM
1RM

Back Squat:
Deadlift:
Bench Press:
Shoulder Press:

Week 1 Week 2 Week 3 Week 4 65% x 5 reps 70% x 3 reps 75% x 5 reps 40% x 5 reps 75% x 5 reps 80% x 3 reps 85% x 3 reps 50% x 5 reps 85% x 5 or more reps 90% x 3 or more reps 95% x 1 or more reps 60% x 5 reps only Squat 0 0 0 0 0 0 0 0 0 0 0 0 0 Deadlift 0 0 0 0 0 0 0 0 0 0 0 0 0 Bench Press 0 0 0 0 0 0 0 0 0 0 0 0 0 Shoulder Press 0 0 0 0 0 0 0 0 0 0 0 0 0 .

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Week 5 Week 6 Week 7 Week 8 65% x 5 reps 70% x 3 reps 75% x 5 reps 40% x 5 reps 75% x 5 reps 80% x 3 reps 85% x 3 reps 50% x 5 reps 85% x 5 or more reps 90% x 3 or more reps 95% x 1 or more reps 60% x 5 reps only Squat 10 10 10 10 10 10 10 10 10 10 5 5 10 Deadlift 10 10 10 10 10 10 10 10 10 10 5 5 10 Bench Press 5 5 5 5 5 5 5 5 5 5 5 5 5 Shoulder Press 5 5 5 5 5 5 5 5 5 5 5 5 5 .

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Week 9 Week 10 Week 11 Week 12 65% x 5 reps 70% x 3 reps 75% x 5 reps 40% x 5 reps 75% x 5 reps 80% x 3 reps 85% x 3 reps 50% x 5 reps 85% x 5 or more reps 90% x 3 or more reps 95% x 1 or more reps 60% x 5 reps only Squat 20 15 15 20 15 20 20 15 20 20 10 10 15 Deadlift 20 15 15 20 15 20 20 15 20 20 10 10 15 Bench Press 10 10 10 10 10 10 10 10 10 10 5 5 10 Shoulder Press 10 10 10 10 5 10 10 10 10 10 10 5 10 .

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Week 13 Week 14 Week 15 Week 16 65% x 5 reps 70% x 3 reps 75% x 5 reps 40% x 5 reps 75% x 5 reps 80% x 3 reps 85% x 3 reps 50% x 5 reps 85% x 5 or more reps 90% x 3 or more reps 95% x 1 or more reps 60% x 5 reps only Squat 30 20 25 30 25 25 30 25 30 30 15 15 20 Deadlift 30 20 25 30 25 25 30 25 30 30 15 15 20 Bench Press 15 10 15 15 15 15 15 15 15 15 10 10 10 Shoulder Press 15 10 15 15 10 15 15 15 15 15 15 10 10 .

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