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5/3/1 Boring But Big
A four-week strength cycle on one big lift a day, each followed by 5×10 of the same lift. Loads run off a training max that climbs every cycle; the top set of each lift is an AMRAP.
- Level
- Intermediate
- Goal
- Strength
- Days per week
- 4 days / week
- Cycle
- 4-week cycle
- Progression
- 5/3/1 wave
What you need to start
A training max for: Squat, Bench press, Deadlift, Overhead press
How the weight moves
- Squat: +5 kg (10 lb) per successful cycle
- Bench press: +2.5 kg (5 lb) per successful cycle
- Deadlift: +5 kg (10 lb) per successful cycle
- Overhead press: +2.5 kg (5 lb) per successful cycle
The week
1
Squat
| Exercise | Sets × reps | Load |
|---|---|---|
| Back Squat | 65% × 5 · 75% × 5 · 85% × 5AMRAP | Training max |
| Back Squatvolume | 5 × 10 | 50% of training max |
2
Bench
| Exercise | Sets × reps | Load |
|---|---|---|
| Barbell Bench Press | 65% × 5 · 75% × 5 · 85% × 5AMRAP | Training max |
| Barbell Bench Pressvolume | 5 × 10 | 50% of training max |
3
Deadlift
| Exercise | Sets × reps | Load |
|---|---|---|
| Deadlift | 65% × 5 · 75% × 5 · 85% × 5AMRAP | Training max |
| Deadliftvolume | 5 × 10 | 50% of training max |
4
Press
| Exercise | Sets × reps | Load |
|---|---|---|
| Overhead Press | 65% × 5 · 75% × 5 · 85% × 5AMRAP | Training max |
| Overhead Pressvolume | 5 × 10 | 50% of training max |
Sets marked "volume" are supplemental or recovery work — they don't decide whether the weight goes up.
Week by week
Used by: Back Squat, Barbell Bench Press, Deadlift, Overhead Press
| Week 1 | 65% × 5 · 75% × 5 · 85% × 5 |
|---|---|
| Week 2 | 70% × 3 · 80% × 3 · 90% × 3 |
| Week 3 | 75% × 5 · 85% × 3 · 95% × 1 |
| Week 4 | 40% × 5 · 50% × 5 · 60% × 5 |
Out now
Now on the App Store
Free to download, no account required to start. Android is on the way.
Download on theApp Store
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