logo
5/3/1 SSL
by Taylor H.
35 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
Jun 12, 2024 07:38
down_app
Week 1
1 / 3 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8 Reps
@8
4
Dip (Weighted)
3 Sets
AMRAP
@9
5
Bent Over Row (Barbell)
2 Sets
2 Sets
10 Reps
6 Reps
@8
@8
6
Lying Leg Raise
3 Sets
15 Reps
7
Reverse Pec Deck
3 Sets
10-15 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
5 Sets
5 Reps
75%
3
Romanian Deadlift (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
4
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hyperextension
3 Sets
10-12 Reps
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
5 Sets
5 Reps
75%
3
Bent Over Row (Barbell)
2 Sets
2 Sets
10 Reps
6 Reps
4
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
5
Dip (Weighted)
3 Sets
AMRAP
6
Hanging Leg Raise
3 Sets
15 Reps
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
5 Sets
5 Reps
75%
3
Front Squat (Barbell)
2 Sets
8 Reps
4
Squat (Paused)
2 Sets
6 Reps
5
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
7
Preacher Curl (Barbell)
4 Sets
10-12 Reps
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Squat (Barbell)
5 Sets
5 Reps
80%
3
Romanian Deadlift (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
@8
@8
4
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Hack Squat
3 Sets
10 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
10-12 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Bench Press (Barbell)
5 Sets
5 Reps
80%
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10 Reps
@8
4
Bent Over Row (Barbell)
2 Sets
2 Sets
10 Reps
6 Reps
@8
@8
5
Split Squat (Smith Machine)
3 Sets
10-12 Reps
@8
6
Dip (Weighted)
3 Sets
AMRAP
@9
7
Hanging Leg Raise
4 Sets
15 Reps
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Deadlift (Barbell)
5 Sets
5 Reps
80%
3
Front Squat (Barbell)
2 Sets
8 Reps
@8
4
Front Squat (Paused)
2 Sets
6 Reps
@8
5
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
6
Preacher Curl (Barbell)
4 Sets
10-12 Reps
@8
7
Leg Curl
3 Sets
10 Reps
@8
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Overhead Press (Barbell)
5 Sets
5 Reps
80%
3
Bent Over Row (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
@8
@8
4
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8
5
Split Squat (Smith Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@7
6
Dip (Weighted)
3 Sets
AMRAP
@9
7
Hanging Leg Raise
4 Sets
15 Reps
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Squat (Barbell)
5 Sets
5 Reps
85%
3
Romanian Deadlift (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
@8
@8
4
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Hack Squat
3 Sets
10 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
10-12 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Bench Press (Barbell)
5 Sets
5 Reps
85%
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10 Reps
@8
4
Bent Over Row (Barbell)
2 Sets
2 Sets
10 Reps
6 Reps
@8
@8
5
Split Squat (Smith Machine)
3 Sets
10-12 Reps
@8
6
Dip (Weighted)
3 Sets
AMRAP
@9
7
Hanging Leg Raise
4 Sets
15 Reps
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Deadlift (Barbell)
5 Sets
5 Reps
85%
3
Front Squat (Barbell)
2 Sets
8 Reps
@8
4
Front Squat (Paused)
2 Sets
6 Reps
@8
5
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
6
Preacher Curl (Barbell)
4 Sets
10-12 Reps
@8
7
Leg Curl
3 Sets
10 Reps
@8
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Overhead Press (Barbell)
5 Sets
5 Reps
85%
3
Bent Over Row (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
@8
@8
4
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8
5
Split Squat (Smith Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@7
6
Dip (Weighted)
3 Sets
AMRAP
@9
7
Hanging Leg Raise
4 Sets
15 Reps