5/3/1 I’m Not Doing Jack
What this template is
5/3/1 I'm Not Doing Jack (also known as 5/3/1 Jack Shit) is a minimalist variation of the 5/3/1 program designed for those who have limited time, lack access to equipment or simply want to focus on the main lifts without any assistance work. The program consists of only the four main lifts (squat, bench press, deadlift, and overhead press) and each workout involves performing the prescribed sets and reps for the main lift of the day, and then calling it quits.
5/3/1 I’m Not Doing Jack is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run 5/3/1 I’m Not Doing Jack in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
5/3/1 I’m Not Doing Jack 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
5/3/1 I’m Not Doing Jack Weekly Schedule
Week 1
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 2
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 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 5/3/1 I’m Not Doing Jack
How long is the 5/3/1 I’m Not Doing Jack program?
5/3/1 I’m Not Doing Jack is represented here as a 3-week template with 4 training days per week.
What is the main goal of 5/3/1 I’m Not Doing Jack?
5/3/1 I’m Not Doing Jack is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is 5/3/1 I’m Not Doing Jack designed for?
5/3/1 I’m Not Doing Jack 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 I’m Not Doing Jack?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.