5/3/1 I’m Not Doing Jack
Strength
3 weeks / 4 days per week
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.
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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
Reviews
0 reviews
Week 1
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 2
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 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 5/3/1 I’m Not Doing Jack
How long is the 5/3/1 I’m Not Doing Jack program?
The 5/3/1 I’m Not Doing Jack program is 3 weeks long, with 4 training days per week.
What is the goal of 5/3/1 I’m Not Doing Jack?
The primary goal of 5/3/1 I’m Not Doing Jack is to help you Strength.
Who is 5/3/1 I’m Not Doing Jack designed for?
5/3/1 I’m Not Doing Jack is designed for all lifters looking to Strength.
How do I track 5/3/1 I’m Not Doing Jack workouts?
You can track 5/3/1 I’m Not Doing Jack workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.