FitnessieWho it's for
Intermediate lifters who want 5/3/1's steady strength progress plus a lot more volume for size.
How it works
Each day starts like regular 5/3/1: one main lift worked up to a last set taken for as many good reps as you have, with the weights coming from a training max at 90% of your one-rep max and the four-week wave of fives, threes, a heavy single, then a deload.
Then comes the part the name is about: five sets of ten on the same lift at 50% of the training max. It's plain, repetitive and very effective for building muscle on the main lifts, which is why it has lasted.
Assistance is kept to chin-ups and a core movement. The deload week drops the five sets of ten. After each cycle the training max goes up and the waves start again.
Equipment: barbell, rack, bench, pull-up bar. To start you'll need: Overhead Press (Barbell) 1RM, Deadlift (Barbell) 1RM, Bench Press (Barbell) 1RM, Squat (Barbell) 1RM.
The program
Week by week
Overhead Press (Barbell), Deadlift (Barbell), Bench Press (Barbell), Squat (Barbell)
| Week | Sets (% of training max × reps; + is as many as you can) |
|---|---|
| 1 | 65%×5 · 75%×5 · 85%×5+ · 50%×10 · 50%×10 · 50%×10 · 50%×10 · 50%×10 |
| 2 | 70%×3 · 80%×3 · 90%×3+ · 50%×10 · 50%×10 · 50%×10 · 50%×10 · 50%×10 |
| 3 | 75%×5 · 85%×3 · 95%×1+ · 50%×10 · 50%×10 · 50%×10 · 50%×10 · 50%×10 |
| 4 | 40%×5 · 50%×5 · 60%×5 |
BBB Press
| Exercise | Sets | Load | Next time |
|---|---|---|---|
| Overhead Press (Barbell) | 65%×5 · 75%×5 · 85%×5+ · 50%×10 · 50%×10 · 50%×10 · 50%×10 · 50%×10 | Training max: 90% of your 1RM | A 4-week cycle; each session moves a week on. After each cycle the training max goes up 5 lb (2.5 kg). |
| Chin Up | 5×5 | Bodyweight | Work from 5 up to 10 reps a set. |
BBB Deadlift
| Exercise | Sets | Load | Next time |
|---|---|---|---|
| Deadlift (Barbell) | 65%×5 · 75%×5 · 85%×5+ · 50%×10 · 50%×10 · 50%×10 · 50%×10 · 50%×10 | Training max: 90% of your 1RM | A 4-week cycle; each session moves a week on. After each cycle the training max goes up 10 lb (5 kg). |
| Hanging Leg Raise | 5×10 | Bodyweight | Work from 10 up to 15 reps a set. |
BBB Bench
| Exercise | Sets | Load | Next time |
|---|---|---|---|
| Bench Press (Barbell) | 65%×5 · 75%×5 · 85%×5+ · 50%×10 · 50%×10 · 50%×10 · 50%×10 · 50%×10 | Training max: 90% of your 1RM | A 4-week cycle; each session moves a week on. After each cycle the training max goes up 5 lb (2.5 kg). |
| Chin Up | 5×5 | Bodyweight | Work from 5 up to 10 reps a set. |
BBB Squat
| Exercise | Sets | Load | Next time |
|---|---|---|---|
| Squat (Barbell) | 65%×5 · 75%×5 · 85%×5+ · 50%×10 · 50%×10 · 50%×10 · 50%×10 · 50%×10 | Training max: 90% of your 1RM | A 4-week cycle; each session moves a week on. After each cycle the training max goes up 10 lb (5 kg). |
| Hanging Leg Raise | 5×10 | Bodyweight | Work from 10 up to 15 reps a set. |
Questions
Why 50% for the sets of ten?
It's light enough to finish all fifty reps with short rests and heavy enough to count. Once that feels easy, moving it to 60% is the usual next step.
How much does the training max go up?
After each four-week cycle, 5 lb on press and bench and 10 lb on squat and deadlift (2.5 and 5 kg).
Is this too much volume?
For most lifters running four days a week, no; but keep the assistance light and sleep well. Cut the sets of ten to three if recovery suffers.
Related programs
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5/3/1
Four days a week built on one main barbell lift per day, run in four-week waves off a training max.
- 4 days a week
- Intermediate
- Strength
- 4-week cycle
-
nSuns 5/3/1 LP
A high-volume four-day program that pairs a heavy percentage-based lift with a lighter secondary lift every day, with the training max rising almost every week.
- 4 days a week
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- Strength and muscle
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PHUL
Power Hypertrophy Upper Lower: four days a week, two heavy strength days and two higher-rep muscle-building days, split into upper and lower body.
- 4 days a week
- Intermediate
- Strength and muscle