Advanced 5/3/1
What this template is
For the experienced lifter that needs to scale back and not push yourself as hard. No extra reps are done. No going for new Personal Records.
Advanced 5/3/1 is listed for advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Advanced 5/3/1 in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Advanced 5/3/1 Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
20
Avg Sets/Week
60
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Advanced 5/3/1 Weekly Schedule
Week 1
Day 1
Squat
Main5 × 5 reps at 75%
Day 2
Bench Press
Main5 × 5 reps at 75%
Day 3
Deadlift
Main5 × 5 reps at 75%
Day 4
Overhead Press
Main5 × 5 reps at 75%
Week 2
Day 1
Squat
Main5 × 3 reps at 85%
Day 2
Bench Press
Main5 × 3 reps at 85%
Day 3
Deadlift
Main5 × 3 reps at 85%
Day 4
Overhead Press
Main5 × 3 reps at 85%
Week 3
Day 1
Squat
Main5 × 1 reps at 95%
Day 2
Bench Press
Main5 × 1 reps at 95%
Day 3
Deadlift
Main5 × 1 reps at 95%
Day 4
Overhead Press
Main5 × 1 reps at 95%
More programs like Advanced 5/3/1
- 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 Advanced 5/3/1
How long is the Advanced 5/3/1 program?
Advanced 5/3/1 is represented here as a 3-week template with 4 training days per week.
What is the main goal of Advanced 5/3/1?
Advanced 5/3/1 is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Advanced 5/3/1 designed for?
Advanced 5/3/1 is listed for advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Advanced 5/3/1?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.