Portal’s 5x5/3/1
Strength
3 weeks / 4 days per week
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.
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Portal’s 5x5/3/1 Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
32
Avg Sets/Week
152
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Reviews
0 reviews
Week 1
Day 1
Exercise
Main5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
SupplementalDay 2
Exercise
Main5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
SupplementalDay 4
Exercise
Main5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
SupplementalDay 3
Exercise
Main5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
SupplementalWeek 2
Day 1
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
SupplementalDay 2
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
SupplementalDay 4
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
SupplementalDay 3
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
SupplementalWeek 3
Day 1
Exercise
Main5 x 75%
5 x 85%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
SupplementalDay 2
Exercise
Main5 x 75%
5 x 85%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
SupplementalDay 4
Exercise
Main5 x 75%
5 x 85%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
SupplementalDay 3
Exercise
Main5 x 75%
5 x 85%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
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Frequently Asked Questions about Portal’s 5x5/3/1
How long is the Portal’s 5x5/3/1 program?
The Portal’s 5x5/3/1 program is 3 weeks long, with 4 training days per week.
What is the goal of Portal’s 5x5/3/1?
The primary goal of Portal’s 5x5/3/1 is to help you Strength.
Who is Portal’s 5x5/3/1 designed for?
Portal’s 5x5/3/1 is designed for all lifters looking to Strength.
How do I track Portal’s 5x5/3/1 workouts?
You can track Portal’s 5x5/3/1 workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.