The program
5/3/1 Basic: Free Spreadsheet, Percentages & Tracker
Free 5/3/1 Basic spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.
- Schedule
- 4 days/week
- Length
- 4 weeks
- Main lifts
- 4
What you’ll train
The main movements in this program.
Review exercise techniqueBefore 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. This program automatically calculates a 90% training max from your entered 1RM (for example, enter 300 lb and working sets use 270 lb). Review the program guide for this template's load and progression rules.
Optional max estimation toolsSpreadsheet & Calculator
Download the 5/3/1 Basic spreadsheet
Calculate your 5/3/1 Basic weights
Free 5/3/1 Basic spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Overhead Press Day | Overhead Press | 1 | 5 | 40% | 45 lbs | Empty bar | — |
| Overhead Press Day | Overhead Press | 1 | 5 | 50% | 55 lbs | 1×5 | — |
| Overhead Press Day | Overhead Press | 1 | 5 | 65% | 75 lbs | 1×10 + 1×5 | — |
| Overhead Press Day | Overhead Press | 1 | 5 | 75% | 85 lbs | 2×10 | — |
| Overhead Press Day | Overhead Press | 1 | 5+ | 85% | 95 lbs | 1×25 | AMRAP — as many reps as possible with good form |
| Deadlift Day | Deadlift | 1 | 5 | 40% | 95 lbs | 1×25 | Reset each rep. No touch-and-go. |
| Deadlift Day | Deadlift | 1 | 5 | 50% | 115 lbs | 1×25 + 1×10 | Reset each rep. No touch-and-go. |
| Deadlift Day | Deadlift | 1 | 5 | 65% | 150 lbs | 1×45 + 1×5 + 1×2.5 | Reset each rep. No touch-and-go. |
| Deadlift Day | Deadlift | 1 | 5 | 75% | 175 lbs | 1×45 + 2×10 | Reset each rep. No touch-and-go. |
| Deadlift Day | Deadlift | 1 | 5+ | 85% | 195 lbs | 1×45 + 1×25 + 1×5 | AMRAP — as many reps as possible with good form; Reset each rep. No touch-and-go. |
| Bench Press Day | Bench Press | 1 | 5 | 40% | 70 lbs | 1×10 + 1×2.5 | — |
| Bench Press Day | Bench Press | 1 | 5 | 50% | 90 lbs | 2×10 + 1×2.5 | — |
| Bench Press Day | Bench Press | 1 | 5 | 65% | 115 lbs | 1×25 + 1×10 | — |
| Bench Press Day | Bench Press | 1 | 5 | 75% | 130 lbs | 1×25 + 1×10 + 1×5 + 1×2.5 | — |
| Bench Press Day | Bench Press | 1 | 5+ | 85% | 150 lbs | 1×45 + 1×5 + 1×2.5 | AMRAP — as many reps as possible with good form |
| Squat Day | Back Squat | 1 | 5 | 40% | 95 lbs | 1×25 | Full depth — crease of hip below top of knee. |
| Squat Day | Back Squat | 1 | 5 | 50% | 115 lbs | 1×25 + 1×10 | Full depth — crease of hip below top of knee. |
| Squat Day | Back Squat | 1 | 5 | 65% | 150 lbs | 1×45 + 1×5 + 1×2.5 | Full depth — crease of hip below top of knee. |
| Squat Day | Back Squat | 1 | 5 | 75% | 175 lbs | 1×45 + 2×10 | Full depth — crease of hip below top of knee. |
| Squat Day | Back Squat | 1 | 5+ | 85% | 195 lbs | 1×45 + 1×25 + 1×5 | AMRAP — as many reps as possible with good form; Full depth — crease of hip below top of knee. |
Use Strength Programs free in your browser with automated rest timers, plate math, and workout logging.
General 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 are calculated from a 90% training max (e.g. enter 300 lb → sets use 270 lb); 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%amrap
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%amrap
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%amrap
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%amrap
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%amrap
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%amrap
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%amrap
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%amrap
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%amrap
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%amrap
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%amrap
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%amrap
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