Beyond 5/3/1 Training Maximally Template 1
What this template is
This program is not for the casual lifter. This program is for those that want to push big weight. The base program is working up to 100% of your Training Max and going for a new Personal Record. Beyond 5/3/1 is similar to the original 5/3/1 but it involves heavier weights and more volume. Perform Joker Sets (singles at 5-10% increase).
Beyond 5/3/1 Training Maximally Template 1 is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Beyond 5/3/1 Training Maximally Template 1 in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Beyond 5/3/1 Training Maximally Template 1 Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
40
Avg Sets/Week
152
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Beyond 5/3/1 Training Maximally Template 1 Weekly Schedule
Week 1
Day 1
Overhead Press
Main5 reps at 10%
5 reps at 20%
5 reps at 30%
5 reps at 40%
5 reps at 50%
5 reps at 60%
3 reps at 70%
3 reps at 80%
1 reps at 90%
1 reps at 100%
Day 2
Deadlift
Main5 reps at 10%
5 reps at 20%
5 reps at 30%
5 reps at 40%
5 reps at 50%
5 reps at 60%
3 reps at 70%
3 reps at 80%
1 reps at 90%
1 reps at 100%
Day 3
Bench Press
Main5 reps at 10%
5 reps at 20%
5 reps at 30%
5 reps at 40%
5 reps at 50%
5 reps at 60%
3 reps at 70%
3 reps at 80%
1 reps at 90%
1 reps at 100%
Day 4
Squat
Main5 reps at 10%
5 reps at 20%
5 reps at 30%
5 reps at 40%
5 reps at 50%
5 reps at 60%
3 reps at 70%
3 reps at 80%
1 reps at 90%
1 reps at 100%
Week 2
Day 1
Overhead Press
Main5 reps at 10%
5 reps at 20%
5 reps at 30%
5 reps at 40%
5 reps at 50%
5 reps at 60%
3 reps at 70%
3 reps at 80%
1 reps at 90%
1 reps at 100%
Day 2
Deadlift
Main5 reps at 10%
5 reps at 20%
5 reps at 30%
5 reps at 40%
5 reps at 50%
5 reps at 60%
3 reps at 70%
3 reps at 80%
1 reps at 90%
1 reps at 100%
Day 3
Bench Press
Main5 reps at 10%
5 reps at 20%
5 reps at 30%
5 reps at 40%
5 reps at 50%
5 reps at 60%
3 reps at 70%
3 reps at 80%
1 reps at 90%
1 reps at 100%
Day 4
Squat
Main5 reps at 10%
5 reps at 20%
5 reps at 30%
5 reps at 40%
5 reps at 50%
5 reps at 60%
3 reps at 70%
3 reps at 80%
1 reps at 90%
1 reps at 100%
Week 3
Day 1
Overhead Press
Main5 reps at 10%
5 reps at 20%
5 reps at 30%
5 reps at 40%
5 reps at 50%
5 reps at 60%
3 reps at 70%
3 reps at 80%
1 reps at 90%
1 reps at 100%
Day 2
Deadlift
Main5 reps at 10%
5 reps at 20%
5 reps at 30%
5 reps at 40%
5 reps at 50%
5 reps at 60%
3 reps at 70%
3 reps at 80%
1 reps at 90%
1 reps at 100%
Day 3
Bench Press
Main5 reps at 10%
5 reps at 20%
5 reps at 30%
5 reps at 40%
5 reps at 50%
5 reps at 60%
3 reps at 70%
3 reps at 80%
1 reps at 90%
1 reps at 100%
Day 4
Squat
Main5 reps at 10%
5 reps at 20%
5 reps at 30%
5 reps at 40%
5 reps at 50%
5 reps at 60%
3 reps at 70%
3 reps at 80%
1 reps at 90%
1 reps at 100%
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Questions about Beyond 5/3/1 Training Maximally Template 1
How long is the Beyond 5/3/1 Training Maximally Template 1 program?
Beyond 5/3/1 Training Maximally Template 1 is represented here as a 3-week template with 4 training days per week.
What is the main goal of Beyond 5/3/1 Training Maximally Template 1?
Beyond 5/3/1 Training Maximally Template 1 is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Beyond 5/3/1 Training Maximally Template 1 designed for?
Beyond 5/3/1 Training Maximally Template 1 is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Beyond 5/3/1 Training Maximally Template 1?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.