Original 5/3/1 Forever, 3 Day
Strength
2 weeks / 3 days per week
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.
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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
Reviews
0 reviews
Week 1
Day 1
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Day 2
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Day 3
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Week 2
Day 1
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Day 2
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Day 3
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
Main5 x 75%
3 x 85%
1 x 95%
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Frequently Asked Questions about Original 5/3/1 Forever, 3 Day
How long is the Original 5/3/1 Forever, 3 Day program?
The Original 5/3/1 Forever, 3 Day program is 2 weeks long, with 3 training days per week.
What is the goal of Original 5/3/1 Forever, 3 Day?
The primary goal of Original 5/3/1 Forever, 3 Day is to help you Strength.
Who is Original 5/3/1 Forever, 3 Day designed for?
Original 5/3/1 Forever, 3 Day is designed for all lifters looking to Strength.
How do I track Original 5/3/1 Forever, 3 Day workouts?
You can track Original 5/3/1 Forever, 3 Day workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.