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5/3/1 powerlifting program
Week 1Warmup 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 variations5/3/1 Pyramid | First Set Last (1 × max) | First Set Last (3-5 × 5-8) |
| | Week 2Warmup 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 3Warmup 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. |
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