3/5/1
What this template is
Similar to the 5/3/1 protocol but the percentages for week 1 and week 2 are swapped. Add supplemental and assistance exercises as you see fit.
3/5/1 is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run 3/5/1 in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
3/5/1 Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
12
Avg Sets/Week
44
Avg Reps/Week
4
Days/Week
Average Intensity by Week
3/5/1 Weekly Schedule
Week 1
Day 1
Squat
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Day 2
Bench Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Day 3
Deadlift
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Day 4
Overhead Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Week 2
Day 1
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Day 2
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Day 3
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Day 4
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Week 3
Day 1
Squat
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Day 2
Bench Press
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Day 3
Deadlift
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Day 4
Overhead Press
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
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Questions about 3/5/1
How long is the 3/5/1 program?
3/5/1 is represented here as a 3-week template with 4 training days per week.
What is the main goal of 3/5/1?
3/5/1 is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is 3/5/1 designed for?
3/5/1 is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track 3/5/1?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.