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5/3/1 powerlifting program

Week 1

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%
Notation is reps × Training Max, or sets × reps × Training Max.

Down Sets variations

5/3/1 Pyramid
First Set Last (1 × max)
First Set Last (3-5 × 5-8)
Notation is sets × reps.
 

Week 2

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%
Notation is reps × Training Max, or sets × reps × Training Max.
 

Week 3

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%
Notation is reps × Training Max, or sets × reps × Training Max.
 

Week 4

 
 
 
 
Main Lifts (requ­­ir­e­d)
5 × 40%
5 × 50%
5 × 60%
 
 
 
 
 
 
Notation is reps × Training Max, or sets × reps × Training Max.
 

Metadata

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  • Published: 11th January, 2020
  • Last Updated: 11th March, 2020

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