FitnessieWho it's for
Lifters past the beginner stage who have stopped adding weight every session and want slow, steady progress they can run for a long time.
How it works
Each session centers on one of the four big barbell lifts: overhead press, deadlift, bench press or squat. The main lift's weights come from a training max set at 90% of your one-rep max, so the work starts lighter than you expect and stays repeatable for months.
A cycle is four weeks. The first three climb in intensity (sets of five, then three, then a heavy single), and the last set of each of those weeks is done for as many good reps as you have. The fourth week is a deload. After it, the training max goes up and the next cycle starts.
This version adds five sets of five at the first set's weight (often called First Set Last) for volume, and keeps the assistance to bodyweight movements you can push harder as you get stronger.
Equipment: barbell, rack, bench, pull-up bar, dip bars. 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+ · 65%×5 · 65%×5 · 65%×5 · 65%×5 · 65%×5 |
| 2 | 70%×3 · 80%×3 · 90%×3+ · 70%×5 · 70%×5 · 70%×5 · 70%×5 · 70%×5 |
| 3 | 75%×5 · 85%×3 · 95%×1+ · 75%×5 · 75%×5 · 75%×5 · 75%×5 · 75%×5 |
| 4 | 40%×5 · 50%×5 · 60%×5 |
5/3/1 Press
| Exercise | Sets | Load | Next time |
|---|---|---|---|
| Overhead Press (Barbell) | 65%×5 · 75%×5 · 85%×5+ · 65%×5 · 65%×5 · 65%×5 · 65%×5 · 65%×5 | 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. |
| Triceps Dip | 5×10 | Bodyweight | Work from 10 up to 15 reps a set. |
5/3/1 Deadlift
| Exercise | Sets | Load | Next time |
|---|---|---|---|
| Deadlift (Barbell) | 65%×5 · 75%×5 · 85%×5+ · 65%×5 · 65%×5 · 65%×5 · 65%×5 · 65%×5 | 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. |
| Back Extension | 5×10 | Bodyweight | Work from 10 up to 15 reps a set. |
5/3/1 Bench
| Exercise | Sets | Load | Next time |
|---|---|---|---|
| Bench Press (Barbell) | 65%×5 · 75%×5 · 85%×5+ · 65%×5 · 65%×5 · 65%×5 · 65%×5 · 65%×5 | 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). |
| Inverted Row | 5×8 | Bodyweight | Work from 8 up to 12 reps a set. |
| Push Up | 5×10 | Bodyweight | Work from 10 up to 20 reps a set. |
5/3/1 Squat
| Exercise | Sets | Load | Next time |
|---|---|---|---|
| Squat (Barbell) | 65%×5 · 75%×5 · 85%×5+ · 65%×5 · 65%×5 · 65%×5 · 65%×5 · 65%×5 | 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. |
| Back Extension | 5×10 | Bodyweight | Work from 10 up to 15 reps a set. |
Questions
Why train off 90% of my max?
A lighter starting point leaves room to grow. Most sets feel manageable, the last set of the week is where you push, and the program keeps working for many cycles instead of stalling in the first month.
How much does the training max go up?
After each four-week cycle, 5 lb on the press and bench and 10 lb on the squat and deadlift (2.5 and 5 kg). Fitnessie applies it when you finish the deload week.
Do I have to do the assistance exercises?
No. They're here so each day is complete. Swap or drop them in the routine editor; the main lift's progression doesn't depend on them.
Related programs
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GZCLP
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5/3/1 Boring But Big
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- 4-week cycle