5/3/1 Strength Circuit
Strength and Conditioning
2 weeks / 3 days per week
5/3/1 Strength Circuit is a program that combines strength training and conditioning work. This program uses the 5/3/1 progression and includes a circuit of exercises that targets the entire body. The workouts are designed to be intense and challenging, with an emphasis on building both strength and cardiovascular fitness. This program is ideal for lifters who want to improve their overall fitness while still making strength gains. Tips for running this program include focusing on recovery and nutrition, adjusting the exercises in the circuit to fit your needs, and being consistent with your training.
Run 5/3/1 Strength Circuit in the App
Track your workouts, calculate your percentages, and hit PRs with KeyLifts
5/3/1 Strength Circuit Volume Overview
Sets per Week (Main vs Accessory)
2
Weeks
57
Avg Sets/Week
360
Avg Reps/Week
3
Days/Week
Average Intensity by Week
Reviews
0 reviews
Week 1
Day 1
Exercise
Main5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Exercise
Main5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Exercise
AssistanceDay 2
Exercise
Main5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Exercise
Main5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Exercise
AssistanceDay 3
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
Exercise
AssistanceWeek 2
Day 2
Exercise
Main5 x 75%
5 x 85%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
Exercise
Main5 x 75%
5 x 85%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
Exercise
AssistanceDay 1
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
Exercise
AssistanceDay 3
Exercise
Main5 x 75%
5 x 85%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
Exercise
Main5 x 75%
5 x 85%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
Exercise
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Frequently Asked Questions about 5/3/1 Strength Circuit
How long is the 5/3/1 Strength Circuit program?
The 5/3/1 Strength Circuit program is 2 weeks long, with 3 training days per week.
What is the goal of 5/3/1 Strength Circuit?
The primary goal of 5/3/1 Strength Circuit is to help you Strength and Conditioning.
Who is 5/3/1 Strength Circuit designed for?
5/3/1 Strength Circuit is designed for all lifters looking to Strength and Conditioning.
How do I track 5/3/1 Strength Circuit workouts?
You can track 5/3/1 Strength Circuit workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.