Beyond 5/3/1 Training Maximally Template 7
What this template is
This is a deload template, only run when you need it. Typically you should have a deload week every 6-7 weeks.
Beyond 5/3/1 Training Maximally Template 7 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 7 in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Beyond 5/3/1 Training Maximally Template 7 Volume Overview
Sets per Week (Main vs Accessory)
2
Weeks
70
Avg Sets/Week
266
Avg Reps/Week
7
Days/Week
Average Intensity by Week
Beyond 5/3/1 Training Maximally Template 7 Weekly Schedule
Week 1
Day 1
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%
Day 2
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 3
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 4
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 5
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%
Day 6
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 7
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%
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
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%
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
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 5
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 6
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%
Day 7
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%
More programs like Beyond 5/3/1 Training Maximally Template 7
- 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 Beyond 5/3/1 Training Maximally Template 7
How long is the Beyond 5/3/1 Training Maximally Template 7 program?
Beyond 5/3/1 Training Maximally Template 7 is represented here as a 2-week template with 7 training days per week.
What is the main goal of Beyond 5/3/1 Training Maximally Template 7?
Beyond 5/3/1 Training Maximally Template 7 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 7 designed for?
Beyond 5/3/1 Training Maximally Template 7 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 7?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.