5's Pro
What this template is
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.
5's Pro is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run 5's Pro in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
5's Pro Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
12
Avg Sets/Week
60
Avg Reps/Week
4
Days/Week
Average Intensity by Week
5's Pro 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
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Day 2
Bench Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Day 3
Deadlift
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Day 4
Overhead Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Week 3
Day 1
Squat
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Day 2
Bench Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Day 3
Deadlift
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Day 4
Overhead Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
More programs like 5's Pro
- 5/3/13 weeks
Weekly frequency
3 days per week
5/3/1 For Beginners (Reddit)
Strength
Program duration3 weeksCommunity use1.1KbeginnerOtherView program - 5/3/11 week
Weekly frequency
4 days per week
7th Week, Deload
Strength
Program duration1 weekCommunity use623beginnerintermediateDeloadView program - 5/3/13 weeks
Weekly frequency
3 days per week
Beyond 5/3/1 Training Maximally Template 10
Strength
Program duration3 weeksCommunity use522intermediateadvancedOtherView program - 5/3/12 weeks
Weekly frequency
3 days per week
Beginner Prep School
Strength
Program duration2 weeksCommunity use506beginnerintermediateLeaderView program
Browse related program collections
Questions about 5's Pro
How long is the 5's Pro program?
5's Pro is represented here as a 3-week template with 4 training days per week.
What is the main goal of 5's Pro?
5's Pro is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is 5's Pro designed for?
5's Pro is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track 5's Pro?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.