3/5/1
Strength
3 weeks / 4 days per week
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.
Run 3/5/1 in the App
Track your workouts, calculate your percentages, and hit PRs with KeyLifts
3/5/1 Volume Overview
Sets per Week (Main vs Accessory)
Main/Supplemental
Accessories
3
Weeks
12
Avg Sets/Week
44
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Reviews
0 reviews
Week 1
Day 1
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Day 2
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Day 3
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Day 4
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Week 2
Day 1
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Day 2
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Day 3
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Day 4
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Week 3
Day 1
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Day 2
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Day 3
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Day 4
Exercise
Main5 x 75%
3 x 85%
1 x 95%
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Frequently Asked Questions about 3/5/1
How long is the 3/5/1 program?
The 3/5/1 program is 3 weeks long, with 4 training days per week.
What is the goal of 3/5/1?
The primary goal of 3/5/1 is to help you Strength.
Who is 3/5/1 designed for?
3/5/1 is designed for all lifters looking to Strength.
How do I track 3/5/1 workouts?
You can track 3/5/1 workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.
KeyLifts