Rhodes 5x5/3/1

Strength and Muscle3 weeks · 4 days per week

intermediateLeader

What this template is

A great way to increase the amount of volume of the heaviest sets. Great for intermediate lifters.

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

Run Rhodes 5x5/3/1 in KeyLifts

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

Rhodes 5x5/3/1 Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

Avg Sets/Week

100

Avg Reps/Week

Days/Week

Average Intensity by Week

Rhodes 5x5/3/1 Weekly Schedule

Week 1

Squat

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Bench Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Deadlift

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Overhead Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Week 2

Squat

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Bench Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Deadlift

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Overhead Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Week 3

Squat

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Bench Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Deadlift

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Overhead Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

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Questions about Rhodes 5x5/3/1

How long is the Rhodes 5x5/3/1 program?

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

What is the main goal of Rhodes 5x5/3/1?

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

Who is Rhodes 5x5/3/1 designed for?

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

How can I track Rhodes 5x5/3/1?

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

KeyLifts

Rhodes 5x5/3/1

What this template is

Run Rhodes 5x5/3/1 in KeyLifts

Rhodes 5x5/3/1 Volume Overview

Rhodes 5x5/3/1 Weekly Schedule

Week 1

Day 1

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Week 2

Day 1

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Week 3

Day 1

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

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Questions about Rhodes 5x5/3/1

How long is the Rhodes 5x5/3/1 program?

What is the main goal of Rhodes 5x5/3/1?

Who is Rhodes 5x5/3/1 designed for?

How can I track Rhodes 5x5/3/1?