Rhodes 5x5/3/1
Strength and Muscle
3 weeks / 4 days per week
A great way to increase the amount of volume of the heaviest sets. Great for intermediate lifters.
Run Rhodes 5x5/3/1 in the App
Track your workouts, calculate your percentages, and hit PRs with KeyLifts
Rhodes 5x5/3/1 Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
20
Avg Sets/Week
100
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%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 90%
5 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 90%
5 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 90%
5 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 90%
5 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Exercise
Main5 x 75%
5 x 85%
5 x 95%
5 x 95%
5 x 95%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 75%
5 x 85%
5 x 95%
5 x 95%
5 x 95%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 75%
5 x 85%
5 x 95%
5 x 95%
5 x 95%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 75%
5 x 85%
5 x 95%
5 x 95%
5 x 95%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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Frequently Asked Questions about Rhodes 5x5/3/1
How long is the Rhodes 5x5/3/1 program?
The Rhodes 5x5/3/1 program is 3 weeks long, with 4 training days per week.
What is the goal of Rhodes 5x5/3/1?
The primary goal of Rhodes 5x5/3/1 is to help you Strength and Muscle.
Who is Rhodes 5x5/3/1 designed for?
Rhodes 5x5/3/1 is designed for all lifters looking to Strength and Muscle.
How do I track Rhodes 5x5/3/1 workouts?
You can track Rhodes 5x5/3/1 workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.