Shared by strength-programs

nSuns 5/3/1 LP — 5-Day

Intermediate · 5 days a week · 12 weeks

strength-programs · shared it Feb 23

lifters started this

copies made

High-volume linear progression based on 5/3/1. 9 sets primary + 8 sets secondary compound per day.

From strength-programs

Run this for 12 weeks and watch your total skyrocket.

Your week

Bench / OHP Bench Press · Overhead Press · Incline Dumbbell Press · Tricep Pushdown
Squat / Sumo Deadlift Back Squat · Sumo Deadlift · Leg Press · Leg Curl
OHP / Incline Bench Overhead Press · Incline Bench Press · Lateral Raise · Face Pull
Deadlift / Front Squat Deadlift · Front Squat · Romanian Deadlift · Ab Wheel Rollout
Bench / Close-Grip Bench Press · Close-Grip Bench Press · Dumbbell Row · Barbell Curl

5 training days a week.

How it progresses

Working weights go up by 2.5% of your max each week. Every 4th week is a deload, 10% lighter.

Week by week

Week 1 5 sessions · up to 80%

Bench / OHP

Bench Press 9×5 at 75%
Overhead Press 8×6 at 65%
Incline Dumbbell Press 3×10
Tricep Pushdown 3×12

Squat / Sumo Deadlift

Back Squat 9×5 at 75%
Sumo Deadlift 8×5 at 65%
Leg Press 3×10
Leg Curl 3×12

OHP / Incline Bench

Overhead Press 9×5 at 75%
Incline Bench Press 8×6 at 60%
Lateral Raise 4×15
Face Pull 3×15

Deadlift / Front Squat

Deadlift 9×3 at 80%
Front Squat 8×5 at 60%
Romanian Deadlift 3×10
Ab Wheel Rollout 3×12

Bench / Close-Grip

Bench Press 9×3 at 80%
Close-Grip Bench Press 8×6 at 60%
Dumbbell Row 4×10
Barbell Curl 3×12

Week 2 5 sessions · up to 82.5%

Bench / OHP

Bench Press 9×5 at 77.5%
Overhead Press 8×6 at 67.5%
Incline Dumbbell Press 3×10
Tricep Pushdown 3×12

Squat / Sumo Deadlift

Back Squat 9×5 at 77.5%
Sumo Deadlift 8×5 at 67.5%
Leg Press 3×10
Leg Curl 3×12

OHP / Incline Bench

Overhead Press 9×5 at 77.5%
Incline Bench Press 8×6 at 62.5%
Lateral Raise 4×15
Face Pull 3×15

Deadlift / Front Squat

Deadlift 9×3 at 82.5%
Front Squat 8×5 at 62.5%
Romanian Deadlift 3×10
Ab Wheel Rollout 3×12

Bench / Close-Grip

Bench Press 9×3 at 82.5%
Close-Grip Bench Press 8×6 at 62.5%
Dumbbell Row 4×10
Barbell Curl 3×12

Week 3 5 sessions · up to 85%

Bench / OHP

Bench Press 9×5 at 80%
Overhead Press 8×6 at 70%
Incline Dumbbell Press 3×10
Tricep Pushdown 3×12

Squat / Sumo Deadlift

Back Squat 9×5 at 80%
Sumo Deadlift 8×5 at 70%
Leg Press 3×10
Leg Curl 3×12

OHP / Incline Bench

Overhead Press 9×5 at 80%
Incline Bench Press 8×6 at 65%
Lateral Raise 4×15
Face Pull 3×15

Deadlift / Front Squat

Deadlift 9×3 at 85%
Front Squat 8×5 at 65%
Romanian Deadlift 3×10
Ab Wheel Rollout 3×12

Bench / Close-Grip

Bench Press 9×3 at 85%
Close-Grip Bench Press 8×6 at 65%
Dumbbell Row 4×10
Barbell Curl 3×12

Week 4 Deload 5 sessions · up to 78.8%

Bench / OHP

Bench Press 9×5 at 74.3%
Overhead Press 8×6 at 65.3%
Incline Dumbbell Press 3×10
Tricep Pushdown 3×12

Squat / Sumo Deadlift

Back Squat 9×5 at 74.3%
Sumo Deadlift 8×5 at 65.3%
Leg Press 3×10
Leg Curl 3×12

OHP / Incline Bench

Overhead Press 9×5 at 74.3%
Incline Bench Press 8×6 at 60.8%
Lateral Raise 4×15
Face Pull 3×15

Deadlift / Front Squat

Deadlift 9×3 at 78.8%
Front Squat 8×5 at 60.8%
Romanian Deadlift 3×10
Ab Wheel Rollout 3×12

Bench / Close-Grip

Bench Press 9×3 at 78.8%
Close-Grip Bench Press 8×6 at 60.8%
Dumbbell Row 4×10
Barbell Curl 3×12

Week 5 5 sessions · up to 90%

Bench / OHP

Bench Press 9×5 at 85%
Overhead Press 8×6 at 75%
Incline Dumbbell Press 3×10
Tricep Pushdown 3×12

Squat / Sumo Deadlift

Back Squat 9×5 at 85%
Sumo Deadlift 8×5 at 75%
Leg Press 3×10
Leg Curl 3×12

OHP / Incline Bench

Overhead Press 9×5 at 85%
Incline Bench Press 8×6 at 70%
Lateral Raise 4×15
Face Pull 3×15

Deadlift / Front Squat

Deadlift 9×3 at 90%
Front Squat 8×5 at 70%
Romanian Deadlift 3×10
Ab Wheel Rollout 3×12

Bench / Close-Grip

Bench Press 9×3 at 90%
Close-Grip Bench Press 8×6 at 70%
Dumbbell Row 4×10
Barbell Curl 3×12

Week 6 5 sessions · up to 92.5%

Bench / OHP

Bench Press 9×5 at 87.5%
Overhead Press 8×6 at 77.5%
Incline Dumbbell Press 3×10
Tricep Pushdown 3×12

Squat / Sumo Deadlift

Back Squat 9×5 at 87.5%
Sumo Deadlift 8×5 at 77.5%
Leg Press 3×10
Leg Curl 3×12

OHP / Incline Bench

Overhead Press 9×5 at 87.5%
Incline Bench Press 8×6 at 72.5%
Lateral Raise 4×15
Face Pull 3×15

Deadlift / Front Squat

Deadlift 9×3 at 92.5%
Front Squat 8×5 at 72.5%
Romanian Deadlift 3×10
Ab Wheel Rollout 3×12

Bench / Close-Grip

Bench Press 9×3 at 92.5%
Close-Grip Bench Press 8×6 at 72.5%
Dumbbell Row 4×10
Barbell Curl 3×12

Week 7 5 sessions · up to 95%

Bench / OHP

Bench Press 9×5 at 90%
Overhead Press 8×6 at 80%
Incline Dumbbell Press 3×10
Tricep Pushdown 3×12

Squat / Sumo Deadlift

Back Squat 9×5 at 90%
Sumo Deadlift 8×5 at 80%
Leg Press 3×10
Leg Curl 3×12

OHP / Incline Bench

Overhead Press 9×5 at 90%
Incline Bench Press 8×6 at 75%
Lateral Raise 4×15
Face Pull 3×15

Deadlift / Front Squat

Deadlift 9×3 at 95%
Front Squat 8×5 at 75%
Romanian Deadlift 3×10
Ab Wheel Rollout 3×12

Bench / Close-Grip

Bench Press 9×3 at 95%
Close-Grip Bench Press 8×6 at 75%
Dumbbell Row 4×10
Barbell Curl 3×12

Week 8 Deload 5 sessions · up to 87.8%

Bench / OHP

Bench Press 9×5 at 83.3%
Overhead Press 8×6 at 74.3%
Incline Dumbbell Press 3×10
Tricep Pushdown 3×12

Squat / Sumo Deadlift

Back Squat 9×5 at 83.3%
Sumo Deadlift 8×5 at 74.3%
Leg Press 3×10
Leg Curl 3×12

OHP / Incline Bench

Overhead Press 9×5 at 83.3%
Incline Bench Press 8×6 at 69.8%
Lateral Raise 4×15
Face Pull 3×15

Deadlift / Front Squat

Deadlift 9×3 at 87.8%
Front Squat 8×5 at 69.8%
Romanian Deadlift 3×10
Ab Wheel Rollout 3×12

Bench / Close-Grip

Bench Press 9×3 at 87.8%
Close-Grip Bench Press 8×6 at 69.8%
Dumbbell Row 4×10
Barbell Curl 3×12

Week 9 5 sessions · up to 100%

Bench / OHP

Bench Press 9×5 at 95%
Overhead Press 8×6 at 85%
Incline Dumbbell Press 3×10
Tricep Pushdown 3×12

Squat / Sumo Deadlift

Back Squat 9×5 at 95%
Sumo Deadlift 8×5 at 85%
Leg Press 3×10
Leg Curl 3×12

OHP / Incline Bench

Overhead Press 9×5 at 95%
Incline Bench Press 8×6 at 80%
Lateral Raise 4×15
Face Pull 3×15

Deadlift / Front Squat

Deadlift 9×3 at 100%
Front Squat 8×5 at 80%
Romanian Deadlift 3×10
Ab Wheel Rollout 3×12

Bench / Close-Grip

Bench Press 9×3 at 100%
Close-Grip Bench Press 8×6 at 80%
Dumbbell Row 4×10
Barbell Curl 3×12

Week 10 5 sessions · up to 100%

Bench / OHP

Bench Press 9×5 at 97.5%
Overhead Press 8×6 at 87.5%
Incline Dumbbell Press 3×10
Tricep Pushdown 3×12

Squat / Sumo Deadlift

Back Squat 9×5 at 97.5%
Sumo Deadlift 8×5 at 87.5%
Leg Press 3×10
Leg Curl 3×12

OHP / Incline Bench

Overhead Press 9×5 at 97.5%
Incline Bench Press 8×6 at 82.5%
Lateral Raise 4×15
Face Pull 3×15

Deadlift / Front Squat

Deadlift 9×3 at 100%
Front Squat 8×5 at 82.5%
Romanian Deadlift 3×10
Ab Wheel Rollout 3×12

Bench / Close-Grip

Bench Press 9×3 at 100%
Close-Grip Bench Press 8×6 at 82.5%
Dumbbell Row 4×10
Barbell Curl 3×12

Week 11 5 sessions · up to 100%

Bench / OHP

Bench Press 9×5 at 100%
Overhead Press 8×6 at 90%
Incline Dumbbell Press 3×10
Tricep Pushdown 3×12

Squat / Sumo Deadlift

Back Squat 9×5 at 100%
Sumo Deadlift 8×5 at 90%
Leg Press 3×10
Leg Curl 3×12

OHP / Incline Bench

Overhead Press 9×5 at 100%
Incline Bench Press 8×6 at 85%
Lateral Raise 4×15
Face Pull 3×15

Deadlift / Front Squat

Deadlift 9×3 at 100%
Front Squat 8×5 at 85%
Romanian Deadlift 3×10
Ab Wheel Rollout 3×12

Bench / Close-Grip

Bench Press 9×3 at 100%
Close-Grip Bench Press 8×6 at 85%
Dumbbell Row 4×10
Barbell Curl 3×12

Week 12 Deload 5 sessions · up to 90%

Bench / OHP

Bench Press 9×5 at 90%
Overhead Press 8×6 at 83.3%
Incline Dumbbell Press 3×10
Tricep Pushdown 3×12

Squat / Sumo Deadlift

Back Squat 9×5 at 90%
Sumo Deadlift 8×5 at 83.3%
Leg Press 3×10
Leg Curl 3×12

OHP / Incline Bench

Overhead Press 9×5 at 90%
Incline Bench Press 8×6 at 78.8%
Lateral Raise 4×15
Face Pull 3×15

Deadlift / Front Squat

Deadlift 9×3 at 90%
Front Squat 8×5 at 78.8%
Romanian Deadlift 3×10
Ab Wheel Rollout 3×12

Bench / Close-Grip

Bench Press 9×3 at 90%
Close-Grip Bench Press 8×6 at 78.8%
Dumbbell Row 4×10
Barbell Curl 3×12

More from strength-programs

It’s free. Start it, or copy it to your programs to change it.