5/3/1 Strength Circuit
What this template is
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.
5/3/1 Strength Circuit is listed for advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run 5/3/1 Strength Circuit in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
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
5/3/1 Strength Circuit Weekly Schedule
Week 1
Day 1
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
5 reps at 85%
5 reps at 85%
5 reps at 85%
5 reps at 85%
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
5 reps at 85%
5 reps at 85%
5 reps at 85%
5 reps at 85%
Row
Assistance5 × 10 reps
Day 2
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
5 reps at 85%
5 reps at 85%
5 reps at 85%
5 reps at 85%
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
5 reps at 85%
5 reps at 85%
5 reps at 85%
5 reps at 85%
Pull-up
Assistance5 × 10 reps
Day 3
Squat
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
5 reps at 90%
5 reps at 90%
5 reps at 90%
5 reps at 90%
Bench Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
5 reps at 90%
5 reps at 90%
5 reps at 90%
5 reps at 90%
Row
Assistance5 × 10 reps
Week 2
Day 2
Squat
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
5 reps at 95%
5 reps at 95%
5 reps at 95%
5 reps at 95%
Bench Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
5 reps at 95%
5 reps at 95%
5 reps at 95%
5 reps at 95%
Row
Assistance5 × 10 reps
Day 1
Deadlift
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
5 reps at 90%
5 reps at 90%
5 reps at 90%
5 reps at 90%
Overhead Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
5 reps at 90%
5 reps at 90%
5 reps at 90%
5 reps at 90%
Pull-up
Assistance5 × 10 reps
Day 3
Deadlift
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
5 reps at 95%
5 reps at 95%
5 reps at 95%
5 reps at 95%
Overhead Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
5 reps at 95%
5 reps at 95%
5 reps at 95%
5 reps at 95%
Pull-up
Assistance5 × 10 reps
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Questions about 5/3/1 Strength Circuit
How long is the 5/3/1 Strength Circuit program?
5/3/1 Strength Circuit is represented here as a 2-week template with 3 training days per week.
What is the main goal of 5/3/1 Strength Circuit?
5/3/1 Strength Circuit is categorized for Strength and Conditioning. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is 5/3/1 Strength Circuit designed for?
5/3/1 Strength Circuit is listed for advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track 5/3/1 Strength Circuit?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.