KeyLifts

5/3/1 forever custom

Strength and Conditioning

4 weeks / 3 days per week

5/3/1 for longevity

Reviews

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Week 1

Day 1

Squat

Main

5 x 40%

5 x 55.00000000000001%

5 x 65%

5 x 75%

5 x 85%

Bench Press

Main

5 x 40%

5 x 55.00000000000001%

5 x 65%

5 x 75%

5 x 85%

Romanian Deadlift

Assistance
3 x 8 reps

Chin-up

Assistance
3 x 6 reps

Wheel Rollout

Assistance
3 x 12 reps

Day 2

Deadlift

Main

5 x 40%

5 x 55.00000000000001%

5 x 65%

5 x 75%

5 x 85%

Overhead • Press

Main

5 x 40%

5 x 55.00000000000001%

5 x 65%

5 x 75%

5 x 85%

Bent Over • Row

Assistance
4 x 6 reps

Chest Dip

Assistance
3 x 6 reps

Hanging • Leg Raise

Assistance
3 x 12 reps

Day 3

Bench Press

Main
3 x 5 reps

Leg Press

Assistance
4 x 12 reps

Pull-Up

Assistance
3 x 5 reps

Biceps Curl

Assistance
3 x 12 reps

Decline • Sit-up

Assistance
3 x 12 reps

Week 2

Day 1

Squat

Main

5 x 40%

5 x 55.00000000000001%

3 x 70%

3 x 80%

3 x 90%

Bench Press

Main

5 x 40%

5 x 55.00000000000001%

3 x 70%

3 x 80%

3 x 90%

Romanian Deadlift

Assistance
3 x 8 reps

Chin-up

Assistance
3 x 6 reps

Wheel Rollout

Assistance
3 x 12 reps

Day 2

Deadlift

Main

5 x 40%

5 x 55.00000000000001%

3 x 70%

3 x 80%

3 x 90%

Overhead • Press

Main

5 x 40%

5 x 55.00000000000001%

3 x 70%

3 x 80%

3 x 90%

Bent Over • Row

Assistance
4 x 6 reps

Chest Dip

Assistance
3 x 5 reps

Hanging • Leg Raise

Assistance
3 x 12 reps

Day 3

Bench Press

Main
3 x 5 reps

Leg Press

Assistance
4 x 12 reps

Pull-Up

Assistance
3 x 5 reps

Biceps Curl

Assistance
3 x 12 reps

Decline • Sit-up

Assistance
3 x 12 reps

Week 3

Day 1

Squat

Main

5 x 40%

5 x 55.00000000000001%

5 x 75%

3 x 85%

1 x 95%

Bench Press

Main

5 x 40%

5 x 55.00000000000001%

5 x 75%

3 x 85%

1 x 95%

Romanian Deadlift

Assistance
3 x 8 reps

Chin-up

Assistance
3 x 5 reps

Wheel Rollout

Assistance
3 x 12 reps

Day 2

Deadlift

Main

5 x 40%

5 x 55.00000000000001%

5 x 75%

3 x 85%

1 x 95%

Overhead • Press

Main

5 x 40%

5 x 55.00000000000001%

5 x 75%

3 x 85%

1 x 95%

Bent Over • Row

Assistance
4 x 6 reps

Chest Dip

Assistance
3 x 5 reps

Hanging • Leg Raise

Assistance
3 x 12 reps

Day 3

Bench Press

Main
3 x 5 reps

Leg Press

Assistance
4 x 12 reps

Pull-Up

Assistance
3 x 5 reps

Biceps Curl

Assistance
3 x 12 reps

Decline • Sit-up

Assistance
3 x 12 reps

Week 4

Day 1

Squat

Main

5 x 40%

5 x 55.00000000000001%

1 x 70%

1 x 80%

1 x 90%

Bench Press

Main

5 x 40%

5 x 55.00000000000001%

1 x 70%

1 x 80%

1 x 90%

Bent Over • Row

Assistance
2 x 8 reps

Chin-up

Assistance
4 x 5 reps

Wheel Rollout

Assistance
3 x 12 reps

Day 2

Deadlift

Main

5 x 40%

5 x 55.00000000000001%

1 x 70%

1 x 80%

1 x 90%

Overhead • Press

Main

5 x 40%

5 x 55.00000000000001%

1 x 70%

1 x 80%

1 x 90%

Chest Dip

Assistance
3 x 5 reps

Hanging • Leg Raise

Assistance
3 x 12 reps

Day 3

Bench Press

Main

1 x 70%

1 x 80%

1 x 90%

Leg Press

Assistance
3 x 12 reps

Pull-Up

Assistance
3 x 5 reps

Biceps Curl

Assistance
3 x 12 reps

Hanging • Leg Raise

Assistance
3 x 10 reps

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