Original 5/3/1 Forever, 3 Day
What this template is
The classic 5/3/1 protocol adapted for 3 day weeks. There's a lot of ways to personalize this template by choosing different assistance exercises.
Original 5/3/1 Forever, 3 Day is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Original 5/3/1 Forever, 3 Day in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Original 5/3/1 Forever, 3 Day Volume Overview
Sets per Week (Main vs Accessory)
2
Weeks
18
Avg Sets/Week
66
Avg Reps/Week
3
Days/Week
Average Intensity by Week
Original 5/3/1 Forever, 3 Day Weekly Schedule
Week 1
Day 1
Unspecified exercise
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Unspecified exercise
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Day 2
Unspecified exercise
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Unspecified exercise
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Day 3
Unspecified exercise
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Unspecified exercise
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Week 2
Day 1
Unspecified exercise
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Unspecified exercise
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Day 2
Unspecified exercise
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Unspecified exercise
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Day 3
Unspecified exercise
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Unspecified exercise
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
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Questions about Original 5/3/1 Forever, 3 Day
How long is the Original 5/3/1 Forever, 3 Day program?
Original 5/3/1 Forever, 3 Day is represented here as a 2-week template with 3 training days per week.
What is the main goal of Original 5/3/1 Forever, 3 Day?
Original 5/3/1 Forever, 3 Day is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Original 5/3/1 Forever, 3 Day designed for?
Original 5/3/1 Forever, 3 Day is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Original 5/3/1 Forever, 3 Day?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.