5/3/1 Workout Templates
Compare verified 5/3/1 templates for strength, muscle, athletic performance, and different weekly schedules.
5/3/1 programs organize training around a conservative training max and planned progression on the squat, bench press, deadlift, and overhead press. The templates differ mainly in supplemental work, assistance volume, weekly frequency, and whether they are intended as leader, anchor, or deload phases.
- 5/3/13 weeks
Weekly frequency
4 days per week
Boring But Big
Build Muscle
Program duration3 weeksCommunity use2.3KbeginnerintermediateLeaderView program - 5/3/16 weeks
Weekly frequency
4 days per week
God is a Beast
Strength and Muscle
Program duration6 weeksCommunity use1.5KbeginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
Limited Time Boring But Strong
Strength and Conditioning
Program duration3 weeksCommunity use1.2KbeginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
3 days per week
5/3/1 For Beginners (Reddit)
Strength
Program duration3 weeksCommunity use1.1KbeginnerOtherView program - 5/3/13 weeks
Weekly frequency
4 days per week
5/3/1 Bodybuilding
Build Muscle
Program duration3 weeksCommunity use859beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
3 days per week
1000% Awesome
Conditioning
Program duration3 weeksCommunity use795intermediateLeaderView program - 5/3/14 weeks
Weekly frequency
3 days per week
Slightly Less Boring But Big Short on Time 3 Day
Build Muscle
Program duration4 weeksCommunity use768beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
Forever Boring But Big
Build Muscle
Program duration3 weeksCommunity use754beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
3 days per week
Krypteia Redux
Strength and Muscle
Program duration3 weeksCommunity use734beginnerintermediateOtherView program - 5/3/11 week
Weekly frequency
4 days per week
7th Week, Deload
Strength
Program duration1 weekCommunity use623beginnerintermediateDeloadView program - 5/3/16 weeks
Weekly frequency
3 days per week
Building The Monolith
Strength and Muscle
Program duration6 weeksCommunity use598beginnerintermediateOtherView program - 5/3/13 weeks
Weekly frequency
4 days per week
Full Body Boring But Big
Build Muscle
Program duration3 weeksCommunity use538beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
3 days per week
Beyond 5/3/1 Training Maximally Template 10
Strength
Program duration3 weeksCommunity use522intermediateadvancedOtherView program - 5/3/12 weeks
Weekly frequency
3 days per week
Beginner Prep School
Strength
Program duration2 weeksCommunity use506beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
Boring But Big Beefcake
Strength and Muscle
Program duration3 weeksCommunity use471beginnerintermediateOtherView program - 5/3/16 weeks
Weekly frequency
4 days per week
Prep and Fat Loss
Lose Fat
Program duration6 weeksCommunity use463intermediateadvancedOtherView program - 5/3/15 weeks
Weekly frequency
3 days per week
Strength and Conditioning
Strength and Conditioning
Program duration5 weeksCommunity use463beginnerintermediateOtherView program - 5/3/14 weeks
Weekly frequency
3 days per week
Boring But Big, 3 Day
Build Muscle
Program duration4 weeksCommunity use453beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
3/5/1 First Set Last
Strength
Program duration3 weeksCommunity use443beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
5/3/1 PR Set
Strength
Program duration3 weeksCommunity use429beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
Slightly Less Boring But Big
Build Muscle
Program duration3 weeksCommunity use401beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
At The Mouth, BBS
Strength and Muscle
Program duration3 weeksCommunity use381beginnerLeaderView program - 5/3/11 week
Weekly frequency
4 days per week
7th Week, Training Max Test
Strength
Program duration1 weekCommunity use355beginnerintermediateDeloadView program - 5/3/13 weeks
Weekly frequency
4 days per week
Limited Time Boring But Big
Strength and Conditioning
Program duration3 weeksCommunity use343beginnerintermediateLeaderView program
