Simplest Strength Template (Top Set variation)
What this template is
The Simplest Strength Template (SST) was one of the first 5/3/1 supplemental programs. This has a little more variety than the Boring But Big (BBB) protocol.
Simplest Strength Template (Top Set variation) is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Simplest Strength Template (Top Set variation) in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Simplest Strength Template (Top Set variation) Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
24
Avg Sets/Week
128
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Simplest Strength Template (Top Set variation) Weekly Schedule
Week 1
Day 1
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Squat
Supplemental3 × 10 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Bench Press
Supplemental3 × 10 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Deadlift
Supplemental3 × 10 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Overhead Press
Supplemental3 × 10 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Week 2
Day 1
Squat
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Squat
Supplemental3 × 6 reps at 80%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Bench Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Bench Press
Supplemental3 × 6 reps at 80%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Deadlift
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Deadlift
Supplemental3 × 6 reps at 80%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Overhead Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Overhead Press
Supplemental3 × 6 reps at 80%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Week 3
Day 1
Squat
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Squat
Supplemental3 × 5 reps at 85%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Bench Press
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Bench Press
Supplemental3 × 5 reps at 85%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Deadlift
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Deadlift
Supplemental3 × 5 reps at 85%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Overhead Press
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Overhead Press
Supplemental3 × 5 reps at 85%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
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Questions about Simplest Strength Template (Top Set variation)
How long is the Simplest Strength Template (Top Set variation) program?
Simplest Strength Template (Top Set variation) is represented here as a 3-week template with 4 training days per week.
What is the main goal of Simplest Strength Template (Top Set variation)?
Simplest Strength Template (Top Set variation) is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Simplest Strength Template (Top Set variation) designed for?
Simplest Strength Template (Top Set variation) is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Simplest Strength Template (Top Set variation)?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.