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5/3/1 Triumvirate
The 5/3/1 method stripped to its essentials: one main lift on the classic four-week percentage wave with an AMRAP top set, backed by two assistance moves a day. Strength where it counts.
- 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
2
Bench
| Exercise | Sets × reps | Load |
|---|---|---|
| Barbell Bench Press | 65% × 5 · 75% × 5 · 85% × 5AMRAP | Training max |
| Dumbbell Bench Pressvolume | 5 × 15 | Your choice |
| Dumbbell Rowvolume | 5 × 10 | Your choice |
3
Deadlift
| Exercise | Sets × reps | Load |
|---|---|---|
| Deadlift | 65% × 5 · 75% × 5 · 85% × 5AMRAP | Training max |
| Romanian Deadliftvolume | 5 × 12 | Your choice |
| Hanging Leg Raisevolume | 5 × 15 | Your choice |
4
Press
| Exercise | Sets × reps | Load |
|---|---|---|
| Overhead Press | 65% × 5 · 75% × 5 · 85% × 5AMRAP | Training max |
| Dipvolume | 5 × 15 | Your choice |
| Chin-Upvolume | 5 × 10 | Your choice |
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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