5/3/1 Training Program Example

Workout 1

Exercise Sets Reps % 1RM

Standing Shoulder Press 3
Week 1 5 65,75,85
Week 2 3 70,80,90
Week 3 5/3/1 75,85,95
Week 4 5 40,50,60

Dip 5 15

Chin-Up 5 10

Workout 2

Exercise Sets Reps % 1RM

Deadlift 3
Week 1 5 65,75,85
Week 2 3 70,80,90
Week 3 5/3/1 75,85,95
Week 4 5 40,50,60

Good Morning 5 12

Hanging Leg Raise 5 15

Workout 3

Exercise Sets Reps % 1RM

Bench Press 3
Week 1 5 65,75,85
Week 2 3 70,80,95
Week 3 5/3/1 75,85,95
Week 4 5 40,50,60

Dumbbell Chest Press 5 15

Dumbbell Row 5 10

Workout 4

Exercise Sets Reps % 1RM

Squat 3
Week 1 5 65,75,85
Week 2 3 70,80,90
Week 3 5/3/1 75,85,95
Week 4 5 40,50,60

Leg Press 5 15

Leg Curl 5 10