5/3/1 SSL

by Taylor H.

39 athletes joined

Program Description

Build confidence at heavy weights via high volume at low reps. There wasn’t a Second Set Last variation of 5/3/1 on here, so I made my own. It’s geared towards my preferences, feel free to make changes to accessories. Aim for 25-50 reps of a push, pull, legs, or core movement each day. The supplementary lifts will be done for 5x5, at the percentage of your second set of the primary lift of the day. 5/3/1 and supplementary sets should stay the same, feel free to mess with accessory work. Aim for 25-50 reps of a push, a pull, and a leg or core movement. When onboarding, remember to input your TRAINING max, not one-rep max. Reset or deload (not programmed) after 3 weeks. Start with 90% of your 1RM for your training max and add 10 pounds to your training max for squat and deadlift, and 5 pounds for bench and press after each cycle.

Program Overview

Level
Novice, Beginner, Intermediate
Goal
Powerlifting, Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Feb 27, 2024 03:24
Last Edited
Jul 13, 2024 07:17

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FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Squat (Barbell)

5 reps

65%

75%

85%

Squat (Barbell)

5 reps

75%

Romanian Deadlift (Barbell)

8 reps

6 reps

Lat Pulldown (Single Arm)

12 reps

10 reps

8 reps

Hyperextension

10-12 reps

Day 1

Squat (Barbell)

3 reps

70%

80%

90%

Squat (Barbell)

5 reps

80%

Romanian Deadlift (Barbell)

8 reps

6 reps

RPE 8

Lat Pulldown (Single Arm)

12 reps

10 reps

8 reps

RPE 8

Hack Squat

10 reps

RPE 8

Preacher Curl (Barbell)

10-12 reps

RPE 8

Day 1

Squat (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Squat (Barbell)

5 reps

85%

Romanian Deadlift (Barbell)

8 reps

6 reps

RPE 8

Lat Pulldown (Single Arm)

12 reps

10 reps

8 reps

RPE 8

Hack Squat

10 reps

RPE 8

Preacher Curl (Barbell)

10-12 reps

RPE 8

Day 2

Bench Press (Barbell)

5 reps

65%

75%

85%

Bench Press (Barbell)

5 reps

75%

Standing Behind Neck Shoulder Press (Barbell)

8 reps

RPE 8

Dip (Weighted)

AMRAP

RPE 9

Bent Over Row (Barbell)

10 reps

6 reps

RPE 8

Lying Leg Raise

15 reps

Reverse Pec Deck

10-15 reps

RPE 7

Day 2

Bench Press (Barbell)

3 reps

70%

80%

90%

Bench Press (Barbell)

5 reps

80%

Standing Behind Neck Shoulder Press (Barbell)

10 reps

RPE 8

Bent Over Row (Barbell)

10 reps

6 reps

RPE 8

Split Squat (Smith Machine)

10-12 reps

RPE 8

Dip (Weighted)

AMRAP

RPE 9

Hanging Leg Raise

15 reps

Day 2

Bench Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Bench Press (Barbell)

5 reps

85%

Standing Behind Neck Shoulder Press (Barbell)

10 reps

RPE 8

Bent Over Row (Barbell)

10 reps

6 reps

RPE 8

Split Squat (Smith Machine)

10-12 reps

RPE 8

Dip (Weighted)

AMRAP

RPE 9

Hanging Leg Raise

15 reps

Day 3

Deadlift (Barbell)

5 reps

65%

75%

85%

Deadlift (Barbell)

5 reps

75%

Front Squat (Barbell)

8 reps

Squat (Paused)

6 reps

Lat Pulldown (Single Arm)

12 reps

10 reps

8 reps

Leg Curl

10 reps

RPE 8

RPE 9

Preacher Curl (Barbell)

10-12 reps

Day 3

Deadlift (Barbell)

3 reps

70%

80%

90%

Deadlift (Barbell)

5 reps

80%

Front Squat (Barbell)

8 reps

RPE 8

Front Squat (Paused)

6 reps

RPE 8

Lat Pulldown (Single Arm)

12 reps

10 reps

8 reps

RPE 8

Preacher Curl (Barbell)

10-12 reps

RPE 8

Leg Curl

10 reps

RPE 8

Day 3

Deadlift (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Deadlift (Barbell)

5 reps

85%

Front Squat (Barbell)

8 reps

RPE 8

Front Squat (Paused)

6 reps

RPE 8

Lat Pulldown (Single Arm)

12 reps

10 reps

8 reps

RPE 8

Preacher Curl (Barbell)

10-12 reps

RPE 8

Leg Curl

10 reps

RPE 8

Day 4

Overhead Press (Barbell)

5 reps

65%

75%

85%

Overhead Press (Barbell)

5 reps

75%

Bent Over Row (Barbell)

10 reps

6 reps

Incline Bench Press (Dumbbell)

10 reps

Dip (Weighted)

AMRAP

Hanging Leg Raise

15 reps

Day 4

Overhead Press (Barbell)

3 reps

70%

80%

90%

Overhead Press (Barbell)

5 reps

80%

Bent Over Row (Barbell)

10 reps

8 reps

RPE 8

Incline Bench Press (Dumbbell)

10 reps

RPE 8

Split Squat (Smith Machine)

10-12 reps

RPE 9

RPE 7

Dip (Weighted)

AMRAP

RPE 9

Hanging Leg Raise

15 reps

Day 4

Overhead Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Overhead Press (Barbell)

5 reps

85%

Bent Over Row (Barbell)

10 reps

8 reps

RPE 8

Incline Bench Press (Dumbbell)

10 reps

RPE 8

Split Squat (Smith Machine)

10-12 reps

RPE 9

RPE 7

Dip (Weighted)

AMRAP

RPE 9

Hanging Leg Raise

15 reps

Day 2

Bench Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Bench Press (Barbell)

5 Sets

5 Reps

75%

Standing Behind Neck Shoulder Press (Barbell)

3 Sets

8 Reps

Dip (Weighted)

3 Sets

AMRAP

Bent Over Row (Barbell)

2 Sets

10 Reps

6 Reps

Lying Leg Raise

3 Sets

15 Reps

Reverse Pec Deck

3 Sets

10-15 Reps

Day 1

Squat (Barbell)

1 Set

5 Reps

65%

75%

85%

Squat (Barbell)

5 Sets

5 Reps

75%

Romanian Deadlift (Barbell)

2 Sets

8 Reps

6 Reps

Lat Pulldown (Single Arm)

1 Set

12 Reps

10 Reps

8 Reps

Hyperextension

3 Sets

10-12 Reps

Day 4

Overhead Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Overhead Press (Barbell)

5 Sets

5 Reps

75%

Bent Over Row (Barbell)

2 Sets

10 Reps

6 Reps

Incline Bench Press (Dumbbell)

4 Sets

10 Reps

Dip (Weighted)

3 Sets

AMRAP

Hanging Leg Raise

3 Sets

15 Reps

Day 3

Deadlift (Barbell)

1 Set

5 Reps

65%

75%

85%

Deadlift (Barbell)

5 Sets

5 Reps

75%

Front Squat (Barbell)

2 Sets

8 Reps

Squat (Paused)

2 Sets

6 Reps

Lat Pulldown (Single Arm)

1 Set

12 Reps

10 Reps

8 Reps

Leg Curl

2 Sets

1 Set

10 Reps

Preacher Curl (Barbell)

4 Sets

10-12 Reps