Beyond 5/3/1 Cheat Sheet by arodygin

Warmup Sets (required)

5 × 40%

5 × 50%

3 × 60%

Main Lifts (required)

5   × 65%

5   × 75%

5+ × 85%

Joker Sets (optional)

5 reps

Down Sets (optional)

(see below)

Boring But Big Sets (optional)

5 × 10 × 50%

5/3/1 Pyramid

First Set Last (1 × max)

First Set Last (3-5 × 5-8)

Warmup Sets (requ­­ire­d)

5 × 40%

5 × 50%

3 × 60%

Main Lifts (requ­­ire­d)

3   × 70%

3   × 80%

3+ × 90%

Joker Sets (opti­­ona­l)

3 reps

Down Sets (opti­­ona­l)

(see below)

Boring But Big Sets (opti­­ona­l)

5 × 10 × 50%

Warmup Sets (requ­­ire­d)

5 × 40%

5 × 50%

3 × 60%

Main Lifts (requ­­ire­d)

5   × 75%

3   × 85%

1+ × 95%

Joker Sets (opti­­ona­l)

singles

Down Sets (opti­­ona­l)

(see below)

Boring But Big Sets (opti­­ona­l)

5 × 10 × 50%

Main Lifts (requ­­ire­d)

5 × 40%

5 × 50%

5 × 60%