5's Pro
Strength
3 weeks / 4 days per week
5's Pro is the same percentages as 5/3/1 but you perform 5 reps for all sets. There are no PR sets when doing 5's Pro.
Run 5's Pro in the App
Track your workouts, calculate your percentages, and hit PRs with KeyLifts
5's Pro Volume Overview
Sets per Week (Main vs Accessory)
Main/Supplemental
Accessories
3
Weeks
12
Avg Sets/Week
60
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
Main5 x 70%
5 x 80%
5 x 90%
Day 2
Exercise
Main5 x 70%
5 x 80%
5 x 90%
Day 3
Exercise
Main5 x 70%
5 x 80%
5 x 90%
Day 4
Exercise
Main5 x 70%
5 x 80%
5 x 90%
Week 3
Day 1
Exercise
Main5 x 75%
5 x 85%
5 x 95%
Day 2
Exercise
Main5 x 75%
5 x 85%
5 x 95%
Day 3
Exercise
Main5 x 75%
5 x 85%
5 x 95%
Day 4
Exercise
Main5 x 75%
5 x 85%
5 x 95%
More templates like 5's Pro
Faleev minimal - wave 1
Strength4 weeks / 5 days per week3/5/1 3 Day 2 Day Alternating SBD Anchor
Strength3 weeks / 2 days per weekStarting strength Ai variation
Strength6 weeks / 3 days per weekTRUE DELOAD WEEK (EASY / RECOVERY)
Strength1 weeks / 3 days per week
Browse More Templates
All 531 TemplatesMore Strength Programs4-Day ProgramsAll Templates
Frequently Asked Questions about 5's Pro
How long is the 5's Pro program?
The 5's Pro program is 3 weeks long, with 4 training days per week.
What is the goal of 5's Pro?
The primary goal of 5's Pro is to help you Strength.
Who is 5's Pro designed for?
5's Pro is designed for all lifters looking to Strength.
How do I track 5's Pro workouts?
You can track 5's Pro workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.
KeyLifts