The program
5/3/1 Basic
A four-week 5/3/1 main-lift cycle with AMRAP top sets and a deload. Known maxes use a 90% training reference; assistance is not included.
- Schedule
- 4 days/week
- Length
- 4 weeks
- Main lifts
- 4
What you’ll train
The main movements in this program.
- Back Squat
- Bench Press
- Deadlift
- Overhead Press
Before you start
No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.
If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.
Optional max estimation toolsGeneral strength plan
Four main barbell lifts
Lifters who want a main-lift framework with changing rep targets and a planned lighter week.
Before choosing this plan
Each session supplies one main lift. Assistance, upper-body pulling and conditioning are not included.
Equipment
- Barbell and plates
- Squat rack with safeties
- Bench
Progression in this app
Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.
About this template
The basic main-lift wave only, not a complete 5/3/1 assistance template. Known true maxes are converted to a 90% initial training max once at setup; guided loads use the working weight you choose.
Methodology and sources
A look at the plan
Sessions and prescriptions
The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.
5/5/5+ Week
4
sessions · Volume week — last set AMRAP
5/5/5+ Week
4 sessions · Volume week — last set AMRAP
Day 1 · Overhead Press Day
Overhead Press main
1 × 5 @ 40%warmup
Rest 1:00
1 × 5 @ 50%warmup
Rest 1:00
1 × 5 @ 65%working
Rest 2:00
1 × 5 @ 75%working
Rest 2:30
1 × 5+ AMRAP @ 85%working
Rest 3:00
AMRAP — as many reps as possible with good form
Day 2 · Deadlift Day
Deadlift main
Reset each rep. No touch-and-go.
1 × 5 @ 40%warmup
Rest 1:00
1 × 5 @ 50%warmup
Rest 1:00
1 × 5 @ 65%working
Rest 2:00
1 × 5 @ 75%working
Rest 2:30
1 × 5+ AMRAP @ 85%working
Rest 3:00
AMRAP — as many reps as possible with good form
Day 3 · Bench Press Day
Bench Press main
1 × 5 @ 40%warmup
Rest 1:00
1 × 5 @ 50%warmup
Rest 1:00
1 × 5 @ 65%working
Rest 2:00
1 × 5 @ 75%working
Rest 2:30
1 × 5+ AMRAP @ 85%working
Rest 3:00
AMRAP — as many reps as possible with good form
Day 4 · Squat Day
Back Squat main
Full depth — crease of hip below top of knee.
1 × 5 @ 40%warmup
Rest 1:00
1 × 5 @ 50%warmup
Rest 1:00
1 × 5 @ 65%working
Rest 2:00
1 × 5 @ 75%working
Rest 2:30
1 × 5+ AMRAP @ 85%working
Rest 3:00
AMRAP — as many reps as possible with good form
3/3/3+ Week
4
sessions · Intensity ramp — last set AMRAP
3/3/3+ Week
4 sessions · Intensity ramp — last set AMRAP
Day 1 · Overhead Press Day
Overhead Press main
1 × 5 @ 40%warmup
Rest 1:00
1 × 3 @ 55%warmup
Rest 1:00
1 × 3 @ 70%working
Rest 2:00
1 × 3 @ 80%working
Rest 2:30
1 × 3+ AMRAP @ 90%working
Rest 3:00
AMRAP — leave 1–2 reps in the tank
Day 2 · Deadlift Day
Deadlift main
Reset each rep. No touch-and-go.
1 × 5 @ 40%warmup
Rest 1:00
1 × 3 @ 55%warmup
Rest 1:00
1 × 3 @ 70%working
Rest 2:00
1 × 3 @ 80%working
Rest 2:30
1 × 3+ AMRAP @ 90%working
Rest 3:00
AMRAP — leave 1–2 reps in the tank
Day 3 · Bench Press Day
Bench Press main
1 × 5 @ 40%warmup
Rest 1:00
1 × 3 @ 55%warmup
Rest 1:00
1 × 3 @ 70%working
Rest 2:00
1 × 3 @ 80%working
Rest 2:30
1 × 3+ AMRAP @ 90%working
Rest 3:00
AMRAP — leave 1–2 reps in the tank
Day 4 · Squat Day
Back Squat main
Full depth — crease of hip below top of knee.
1 × 5 @ 40%warmup
Rest 1:00
1 × 3 @ 55%warmup
Rest 1:00
1 × 3 @ 70%working
Rest 2:00
1 × 3 @ 80%working
Rest 2:30
1 × 3+ AMRAP @ 90%working
Rest 3:00
AMRAP — leave 1–2 reps in the tank
5/3/1+ Week
4
sessions · Peak week — heavy singles, last set AMRAP
5/3/1+ Week
4 sessions · Peak week — heavy singles, last set AMRAP
Day 1 · Overhead Press Day
Overhead Press main
1 × 5 @ 40%warmup
Rest 1:00
1 × 3 @ 55%warmup
Rest 1:30
1 × 5 @ 75%working
Rest 2:00
1 × 3 @ 85%working
Rest 3:00
1 × 1+ AMRAP @ 95%working
Rest 4:00
AMRAP — this is your PR set. Push it.
Day 2 · Deadlift Day
Deadlift main
Reset each rep. No touch-and-go.
1 × 5 @ 40%warmup
Rest 1:00
1 × 3 @ 55%warmup
Rest 1:30
1 × 5 @ 75%working
Rest 2:00
1 × 3 @ 85%working
Rest 3:00
1 × 1+ AMRAP @ 95%working
Rest 4:00
AMRAP — this is your PR set. Push it.
Day 3 · Bench Press Day
Bench Press main
1 × 5 @ 40%warmup
Rest 1:00
1 × 3 @ 55%warmup
Rest 1:30
1 × 5 @ 75%working
Rest 2:00
1 × 3 @ 85%working
Rest 3:00
1 × 1+ AMRAP @ 95%working
Rest 4:00
AMRAP — this is your PR set. Push it.
Day 4 · Squat Day
Back Squat main
Full depth — crease of hip below top of knee.
1 × 5 @ 40%warmup
Rest 1:00
1 × 3 @ 55%warmup
Rest 1:30
1 × 5 @ 75%working
Rest 2:00
1 × 3 @ 85%working
Rest 3:00
1 × 1+ AMRAP @ 95%working
Rest 4:00
AMRAP — this is your PR set. Push it.
Deload Week
4
sessions · Recovery — light weights, focus on technique
Deload Week
4 sessions · Recovery — light weights, focus on technique
Day 1 · Overhead Press Day
Overhead Press main
1 × 5 @ 40%working
Rest 1:00
Light and easy
1 × 5 @ 50%working
Rest 1:00
1 × 5 @ 60%working
Rest 1:30
Focus on bar speed and technique
Day 2 · Deadlift Day
Deadlift main
Reset each rep. No touch-and-go.
1 × 5 @ 40%working
Rest 1:00
Light and easy
1 × 5 @ 50%working
Rest 1:00
1 × 5 @ 60%working
Rest 1:30
Focus on bar speed and technique
Day 3 · Bench Press Day
Bench Press main
1 × 5 @ 40%working
Rest 1:00
Light and easy
1 × 5 @ 50%working
Rest 1:00
1 × 5 @ 60%working
Rest 1:30
Focus on bar speed and technique
Day 4 · Squat Day
Back Squat main
Full depth — crease of hip below top of knee.
1 × 5 @ 40%working
Rest 1:00
Light and easy
1 × 5 @ 50%working
Rest 1:00
1 × 5 @ 60%working
Rest 1:30
Focus on bar speed and technique