Implementation of the 5/3/1 Strength Program

Start here:
Enter your 1RM Back Squat:
Enter your 1RM Deadlift:
Enter your 1RM Bench Press:
Enter your 1RM Shoulder Press:
 Week 1 Week 2 Week 3 Week 4

65% x 5 reps 70% x 3 reps 75% x 5 reps 40% x 5 reps

75% x 5 reps 80% x 3 reps 85% x 3 reps 50% x 5 reps
85% x 5 or more re 90% x 3 or more re 95% x 1 or more re 60% x 5 reps only

Squat 0 0 0 0
0 0 0 0 0
0 0 0 0

Deadlift 0 0 0 0
0 0 0 0 0
0 0 0 0

Bench Press 0 0 0 0
0 0 0 0 0
0 0 0 0

Shoulder 0 0 0 0
Press
0 0 0 0 0
0 0 0 0
 Week 5 Week 6 Week 7 Week 8

65% x 5 reps 70% x 3 reps 75% x 5 reps 40% x 5 reps

75% x 5 reps 80% x 3 reps 85% x 3 reps 50% x 5 reps
85% x 5 or more re 90% x 3 or more re 95% x 1 or more re 60% x 5 reps only

Squat 10 10 10 5
10 10 10 10 5
10 10 10 10

Deadlift 10 10 10 5
10 10 10 10 5
10 10 10 10

Bench Press 5 5 5 5
5 5 5 5 5
5 5 5 5

Shoulder 5 5 5 5
Press
5 5 5 5 5
5 5 5 5
 Week 9 Week 10 Week 11 Week 12

65% x 5 reps 70% x 3 reps 75% x 5 reps 40% x 5 reps

75% x 5 reps 80% x 3 reps 85% x 3 reps 50% x 5 reps
85% x 5 or more re 90% x 3 or more re 95% x 1 or more re 60% x 5 reps only

Squat 15 15 15 10
20 15 20 20 10
20 20 20 15

Deadlift 15 15 15 10
20 15 20 20 10
20 20 20 15

Bench Press 10 10 10 5
10 10 10 10 5
10 10 10 10

Shoulder 10 10 10 5
Press
10 10 10 10 5
10 10 10 10
 Week 13 Week 14 Week 15 Week 16

65% x 5 reps 70% x 3 reps 75% x 5 reps 40% x 5 reps

75% x 5 reps 80% x 3 reps 85% x 3 reps 50% x 5 reps
85% x 5 or more re 90% x 3 or more re 95% x 1 or more re 60% x 5 reps only

Squat 20 25 25 15
30 25 25 30 15
30 30 30 20

Deadlift 20 25 25 15
30 25 25 30 15
30 30 30 20

Bench Press 10 15 15 10
15 15 15 15 10
15 15 15 10

Shoulder 10 15 15 10
Press
15 15 15 15 10
15 15 15 10