KeyLifts

Portal’s 5x5/3/1

Strength3 weeks · 4 days per week
intermediateadvancedLeader

What this template is

A great way to increase the amount of volume of the heaviest sets. Great for beginners or beginner-intermediate lifters. Only done as a Leader template.

Portal’s 5x5/3/1 is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

Run Portal’s 5x5/3/1 in KeyLifts

Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.

Download KeyLifts on the App Store
Download KeyLifts on Google Play

Portal’s 5x5/3/1 Volume Overview

Sets per Week (Main vs Accessory)

08162432Week 1Week 2Week 3
Main/Supplemental
Accessories

3

Weeks

32

Avg Sets/Week

152

Avg Reps/Week

4

Days/Week

Average Intensity by Week

W183%W288%W392%

Portal’s 5x5/3/1 Weekly Schedule

Week 1

Day 1

Squat

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

5 reps at 85%

5 reps at 85%

5 reps at 85%

5 reps at 85%

Choose a Push exercise

Assistance

0-25 reps

Choose a Pull exercise

Assistance

0-25 reps

Choose a Legs exercise

Assistance

0-25 reps

Overhead Press

Supplemental

1 × 3 reps at 100%

Day 2

Bench Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

5 reps at 85%

5 reps at 85%

5 reps at 85%

5 reps at 85%

Choose a Push exercise

Assistance

0-25 reps

Choose a Pull exercise

Assistance

0-25 reps

Choose a Legs exercise

Assistance

0-25 reps

Deadlift

Supplemental

1 × 3 reps at 100%

Day 4

Deadlift

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

5 reps at 85%

5 reps at 85%

5 reps at 85%

5 reps at 85%

Choose a Push exercise

Assistance

0-25 reps

Choose a Pull exercise

Assistance

0-25 reps

Choose a Legs exercise

Assistance

0-25 reps

Bench Press

Supplemental

1 × 3 reps at 100%

Day 3

Overhead Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

5 reps at 85%

5 reps at 85%

5 reps at 85%

5 reps at 85%

Choose a Push exercise

Assistance

0-25 reps

Choose a Pull exercise

Assistance

0-25 reps

Choose a Legs exercise

Assistance

0-25 reps

Squat

Supplemental

1 × 3 reps at 100%

Week 2

Day 1

Squat

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

5 reps at 90%

5 reps at 90%

5 reps at 90%

5 reps at 90%

Choose a Push exercise

Assistance

0-25 reps

Choose a Pull exercise

Assistance

0-25 reps

Choose a Legs exercise

Assistance

0-25 reps

Overhead Press

Supplemental

1 × 3 reps at 100%

Day 2

Bench Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

5 reps at 90%

5 reps at 90%

5 reps at 90%

5 reps at 90%

Choose a Push exercise

Assistance

0-25 reps

Choose a Pull exercise

Assistance

0-25 reps

Choose a Legs exercise

Assistance

0-25 reps

Deadlift

Supplemental

1 × 3 reps at 100%

Day 4

Deadlift

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

5 reps at 90%

5 reps at 90%

5 reps at 90%

5 reps at 90%

Choose a Push exercise

Assistance

0-25 reps

Choose a Pull exercise

Assistance

0-25 reps

Choose a Legs exercise

Assistance

0-25 reps

Bench Press

Supplemental

1 × 3 reps at 100%

Day 3

Overhead Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

5 reps at 90%

5 reps at 90%

5 reps at 90%

5 reps at 90%

Choose a Push exercise

Assistance

0-25 reps

Choose a Pull exercise

Assistance

0-25 reps

Choose a Legs exercise

Assistance

0-25 reps

Squat

Supplemental

1 × 3 reps at 100%

Week 3

Day 1

Squat

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

5 reps at 95%

5 reps at 95%

5 reps at 95%

5 reps at 95%

Choose a Push exercise

Assistance

0-25 reps

Choose a Pull exercise

Assistance

0-25 reps

Choose a Legs exercise

Assistance

0-25 reps

Overhead Press

Supplemental

1 × 3 reps at 100%

Day 2

Bench Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

5 reps at 95%

5 reps at 95%

5 reps at 95%

5 reps at 95%

Choose a Push exercise

Assistance

0-25 reps

Choose a Pull exercise

Assistance

0-25 reps

Choose a Legs exercise

Assistance

0-25 reps

Deadlift

Supplemental

1 × 3 reps at 100%

Day 4

Deadlift

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

5 reps at 95%

5 reps at 95%

5 reps at 95%

5 reps at 95%

Choose a Push exercise

Assistance

0-25 reps

Choose a Pull exercise

Assistance

0-25 reps

Choose a Legs exercise

Assistance

0-25 reps

Bench Press

Supplemental

1 × 3 reps at 100%

Day 3

Overhead Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

5 reps at 95%

5 reps at 95%

5 reps at 95%

5 reps at 95%

Choose a Push exercise

Assistance

0-25 reps

Choose a Pull exercise

Assistance

0-25 reps

Choose a Legs exercise

Assistance

0-25 reps

Squat

Supplemental

1 × 3 reps at 100%

More programs like Portal’s 5x5/3/1

Browse related program collections

Questions about Portal’s 5x5/3/1

How long is the Portal’s 5x5/3/1 program?

Portal’s 5x5/3/1 is represented here as a 3-week template with 4 training days per week.

What is the main goal of Portal’s 5x5/3/1?

Portal’s 5x5/3/1 is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.

Who is Portal’s 5x5/3/1 designed for?

Portal’s 5x5/3/1 is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

How can I track Portal’s 5x5/3/1?

The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.

KeyLifts
Download KeyLifts on the App Store
Download KeyLifts on Google Play
© Copyright 2026 KeyLifts: 5/3/1 & Percentage-Based Strength Training App.