5/3/1 First Set Last

The 5/3/1 method: a four-week training-max wave for squat, bench, deadlift, and press where the top set is pushed for max reps, then the week's first work set is repeated for 5×5 of supplemental strength volume. Bank easy strength right after the PR set.

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

Press

Exercise	Sets × reps	Load
Overhead Press	65% × 5 · 75% × 5 · 85% × 5AMRAP	Training max
Overhead Pressvolume	65% × 5 · 65% × 5 · 65% × 5 · 65% × 5 · 65% × 5	Training max
Chin-Upvolume	5 × 10	Your choice
Dumbbell Curlvolume	3 × 10	Your choice

Deadlift

Exercise	Sets × reps	Load
Deadlift	65% × 5 · 75% × 5 · 85% × 5AMRAP	Training max
Deadliftvolume	65% × 5 · 65% × 5 · 65% × 5 · 65% × 5 · 65% × 5	Training max
Hanging Leg Raisevolume	5 × 12	Your choice
Leg Curlvolume	3 × 10	Your choice

Bench

Exercise	Sets × reps	Load
Barbell Bench Press	65% × 5 · 75% × 5 · 85% × 5AMRAP	Training max
Barbell Bench Pressvolume	65% × 5 · 65% × 5 · 65% × 5 · 65% × 5 · 65% × 5	Training max
Dumbbell Rowvolume	5 × 10	Your choice
Triceps Pushdownvolume	3 × 12	Your choice

Squat

Exercise	Sets × reps	Load
Back Squat	65% × 5 · 75% × 5 · 85% × 5AMRAP	Training max
Back Squatvolume	65% × 5 · 65% × 5 · 65% × 5 · 65% × 5 · 65% × 5	Training max
Leg Pressvolume	5 × 12	Your choice
Hanging Leg Raisevolume	3 × 12	Your choice

Sets marked "volume" are supplemental or recovery work — they don't decide whether the weight goes up.

Week by week

Used by: Overhead Press, Deadlift, Barbell Bench Press, Back Squat

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