5/3/1 Bodybuilding
What this template is
The 5/3/1 bodybuilding program is a variation of the 5/3/1 strength training program that is focused on bodybuilding goals, such as increasing muscle mass and aesthetics. This program incorporates the same basic principles of the 5/3/1 program, including the use of the four main lifts (squat, bench press, deadlift, and overhead press) and the concept of progression through incremental increases in weight and volume. However, the bodybuilding program places more emphasis on assistance exercises and higher volume training, with a greater focus on hypertrophy and muscular endurance. The program includes three main lifts each training day, along with multiple assistance exercises that target specific muscle groups.
5/3/1 Bodybuilding is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run 5/3/1 Bodybuilding in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
5/3/1 Bodybuilding Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
79
Avg Sets/Week
894
Avg Reps/Week
4
Days/Week
Average Intensity by Week
How to evaluate 5/3/1 Bodybuilding
5/3/1 Bodybuilding keeps a progressive main lift in each session and adds higher-repetition assistance for muscle growth. The main work maintains a measurable strength objective; the bodybuilding work supplies additional volume without turning the primary lift into another high-fatigue assistance exercise.
Good fit when
- Lifters who want physique-focused assistance without abandoning progressive main lifts
- People who can train four days each week
- Intermediate lifters comfortable selecting and recovering from assistance work
Consider another program when
- Lifters whose primary goal is peaking maximal strength
- People who cannot recover from four sessions plus multiple assistance movements
- Anyone who needs a more prescriptive beginner program
How progression works
Progress the main lifts through the 5/3/1 structure. Assistance progression should remain secondary and should not compromise the quality of the primary lift or the next training session.
Recovery considerations
The original published template recommends low-intensity walking rather than conditioning that competes with physique-oriented recovery. Total assistance volume should still be adjusted to the individual.
What makes this variation different
The program differs from BBB by distributing bodybuilding-style assistance across several movements instead of relying primarily on repeated sets of the supplemental barbell lift.
Common mistakes
- Taking the main-lift final set far beyond the prescribed effort while also pushing every assistance set
- Changing assistance exercises so often that progress cannot be evaluated
- Treating more exercises as automatically more productive
- Ignoring the recovery cost of failure training
5/3/1 Bodybuilding Weekly Schedule
Week 1
Day 1
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
45 Degree Leg Press
Assistance5 × 15 reps
Leg Curl
Assistance5 × 15 reps
Leg Extension
Assistance4 × 12 reps
Wheel Rollout
Assistance4 × 12 reps
Day 2
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Chest Dip
Assistance4 × 10 reps
Fly
Assistance4 × 12 reps
Pushdown
Assistance5 × 20 reps
Push-Up
Assistance4 × 12 reps
Day 3
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Row
Assistance4 × 12 reps
Chin-up
Assistance4 × 10 reps
Good Morning
Assistance4 × 10 reps
Hanging Leg Raise
Assistance4 × 12 reps
Day 4
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Shoulder Press
Assistance4 × 12 reps
Raise
Assistance4 × 12 reps
Bicep Curl
Assistance4 × 12 reps
Preacher Curl
Assistance4 × 12 reps
Week 2
Day 1
Squat
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
45 Degree Leg Press
Assistance5 × 15 reps
Leg Curl
Assistance5 × 15 reps
Leg Extension
Assistance4 × 12 reps
Wheel Rollout
Assistance4 × 12 reps
Day 2
Bench Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Chest Dip
Assistance4 × 10 reps
Fly
Assistance4 × 12 reps
Pushdown
Assistance5 × 20 reps
Push-Up
Assistance4 × 12 reps
Day 3
Deadlift
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Row
Assistance4 × 12 reps
Chin-up
Assistance4 × 10 reps
Good Morning
Assistance4 × 10 reps
Hanging Leg Raise
Assistance4 × 12 reps
Day 4
Overhead Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Shoulder Press
Assistance4 × 12 reps
Raise
Assistance4 × 12 reps
Bicep Curl
Assistance4 × 12 reps
Preacher Curl
Assistance4 × 12 reps
Week 3
Day 1
Squat
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
45 Degree Leg Press
Assistance5 × 15 reps
Leg Curl
Assistance5 × 15 reps
Leg Extension
Assistance4 × 12 reps
Wheel Rollout
Assistance4 × 12 reps
Day 2
Bench Press
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Chest Dip
Assistance4 × 10 reps
Fly
Assistance4 × 12 reps
Pushdown
Assistance5 × 20 reps
Push-Up
Assistance4 × 12 reps
Day 3
Deadlift
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Row
Assistance4 × 12 reps
Chin-up
Assistance4 × 10 reps
Good Morning
Assistance4 × 10 reps
Hanging Leg Raise
Assistance4 × 12 reps
Day 4
Overhead Press
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Shoulder Press
Assistance4 × 12 reps
Raise
Assistance4 × 12 reps
Bicep Curl
Assistance4 × 12 reps
Preacher Curl
Assistance4 × 12 reps
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Questions about 5/3/1 Bodybuilding
How long is the 5/3/1 Bodybuilding program?
5/3/1 Bodybuilding is represented here as a 3-week template with 4 training days per week.
What is the main goal of 5/3/1 Bodybuilding?
5/3/1 Bodybuilding is categorized for Build Muscle. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is 5/3/1 Bodybuilding designed for?
5/3/1 Bodybuilding is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track 5/3/1 Bodybuilding?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.