{"id":4895,"date":"2016-05-26T12:18:00","date_gmt":"2016-05-26T12:18:00","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=4895"},"modified":"2016-10-17T11:05:23","modified_gmt":"2016-10-17T11:05:23","slug":"5-3-1-training-programme","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/en\/fitness\/5-3-1-training-programme\/","title":{"rendered":"5 3 1 Training Programme"},"content":{"rendered":"

The 5 3 1 programme<\/a> is an awesome programme for building strength and size.<\/p>\n

It focuses on the compound lifts – deadlift, squat and benchpress.<\/p>\n

You\u00a0need to work out your 1 rep max<\/a> for this programme.<\/p>\n

Each micro-cycle last for 4 weeks and consists of a different weight and rep range.<\/p>\n

So far bench press for example, you would do the following weights and reps over the 4 weeks:<\/p>\n

Week 1 \u00a0<\/strong>
\n1 set – 65% of 1 rep max for 5 reps
\n2nd set – 75% max for 5 reps
\n3rd set – 85% for\u00a0as many reps as possible<\/p>\n

Week 2<\/strong>
\n1 set – 70% of 1 rep max for 3 reps
\n2nd set – 80% max for 3 reps
\n3rd set – 90% for\u00a0as many reps as possible<\/p>\n

Week 3<\/strong>
\n1 set – 75% of 1 rep max for 5 reps
\n2nd set – 85% max for 3 reps
\n3rd set – 95% for\u00a0as many reps as possible<\/p>\n

Week 4<\/strong>
\n1 set – 40% of 1 rep max for 5 reps
\n2nd set – 50% for 5 reps
\n3rd set – 60% for 5 reps<\/p>\n

Sample 5 3 1 Training Programme<\/strong><\/span><\/h1>\n

Week 1
\n<\/span>
\nMonday<\/strong>
\nStanding Shoulder Press<\/strong>
\n– Warm up sets
\n– 1 set 65% of 1 rep max for 5 Reps
\n– 1 set 75% for 5 reps
\n– 1 set of 85% for max reps<\/p>\n

– Dips – 4 sets of 12-15 reps
\n– Chin ups – 4 sets of 6-10 reps<\/p>\n

Wednesday<\/strong>
\nDeadlifts<\/strong>
\n– Warm up sets
\n– 1 set 65% of 1 rep max for 5 Reps
\n– 1 set 75% for 5 reps
\n– 1 set of 85% for max reps<\/p>\n

– Good Mornings – 4 sets of 10 reps
\n– Hanging Leg raises – 4 sets of 10-15 reps<\/p>\n

Friday<\/strong>
\nBench Press<\/strong>
\n– Warm up sets
\n– 1 set 65% of 1 rep max for 5 Reps
\n– 1 set 75% for 5 reps
\n– 1 set of 85% for max reps<\/p>\n

Dumbbell Chest Press – 4 sets of 10-15 reps
\nDumbbell Row – 4 sets of 10 reps<\/p>\n

Saturday<\/strong>
\nSquats<\/strong>
\n– Warm up sets
\n– 1 set 65% of 1 rep max for 5 Reps
\n– 1 set 75% for 5 reps
\n– 1 set of 85% for max reps<\/p>\n

Split squats – 2 sets (2 per\u00a0leg) 12 reps
\nSingle leg deadlifts – 2 sets (2 per leg) of 8 reps<\/p>\n

week 2<\/span> – exactly the same exercises but for the main compound lift (standing shoulder press, squats, bench press or deadlifts)
\nDo the following weights and reps:
\n1 set – 70% of 1 rep max for 3 reps
\n2nd set – 80% max for 3 reps
\n3rd set – 90% for\u00a0as many reps as possible<\/p>\n

Week 3<\/span>
\nUse the following reps and weights for the main lift
\n1 set – 75% of 1 rep max for 5 reps
\n2nd set – 85% max for 3 reps
\n3rd set – 95% for\u00a0as many reps as possible<\/p>\n

Week 4<\/span>
\nWeek 4 is the ‘deload’ week.
\nFor the main exercise do:
\n1 set – 40% of 1 rep max for 5 reps
\n2nd set – 50% for 5 reps
\n3rd set – 60% for 5 reps<\/p>\n

Use the Big Lifts 2 app (iOS <\/a>here, Android <\/a>here)<\/p>\n

more info here<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

The 5 3 1 programme is an awesome programme for building strength and size. It focuses on the compound lifts – deadlift, squat and benchpress. You\u00a0need to work out your 1 rep max for this programme. Each micro-cycle last for 4 weeks and consists of a different weight and rep range. So far bench press […]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":2418,"menu_order":1,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","footnotes":""},"class_list":["post-4895","page","type-page","status-publish","hentry"],"yoast_head":"\n5 3 1 Training Programme - Fitness & MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/fitness\/5-3-1-training-programme\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 3 1 Training Programme - Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"The 5 3 1 programme is an awesome programme for building strength and size. It focuses on the compound lifts – deadlift, squat and benchpress. You\u00a0need to work out your 1 rep max for this programme. Each micro-cycle last for 4 weeks and consists of a different weight and rep range. So far bench press […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/fitness\/5-3-1-training-programme\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:modified_time\" content=\"2016-10-17T11:05:23+00:00\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"2 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"5 3 1 Training Programme - Fitness & MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/en\/fitness\/5-3-1-training-programme\/","og_locale":"en_GB","og_type":"article","og_title":"5 3 1 Training Programme - Fitness & MMA Blog - BlackBeltWhiteHat.com","og_description":"The 5 3 1 programme is an awesome programme for building strength and size. It focuses on the compound lifts – deadlift, squat and benchpress. You\u00a0need to work out your 1 rep max for this programme. Each micro-cycle last for 4 weeks and consists of a different weight and rep range. So far bench press […]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/fitness\/5-3-1-training-programme\/","og_site_name":"Fitness & MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_modified_time":"2016-10-17T11:05:23+00:00","twitter_card":"summary_large_image","twitter_site":"@MMATraining1980","twitter_misc":{"Estimated reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/fitness\/5-3-1-training-programme\/","url":"https:\/\/blackbeltwhitehat.com\/fitness\/5-3-1-training-programme\/","name":"5 3 1 Training Programme - Fitness & MMA Blog - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"datePublished":"2016-05-26T12:18:00+00:00","dateModified":"2016-10-17T11:05:23+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/fitness\/5-3-1-training-programme\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/fitness\/5-3-1-training-programme\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/fitness\/5-3-1-training-programme\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"S & C","item":"https:\/\/blackbeltwhitehat.com\/fitness\/"},{"@type":"ListItem","position":3,"name":"5 3 1 Training Programme"}]},{"@type":"WebSite","@id":"https:\/\/blackbeltwhitehat.com\/en\/#website","url":"https:\/\/blackbeltwhitehat.com\/en\/","name":"Fitness & MMA Blog - BlackBeltWhiteHat.com","description":"Fitness, MMA and Nutrition Blog UK","publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blackbeltwhitehat.com\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization","name":"Fitness & MMA Blog - BlackBeltWhiteHat.com","url":"https:\/\/blackbeltwhitehat.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","width":352,"height":352,"caption":"Fitness & MMA Blog - BlackBeltWhiteHat.com"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","https:\/\/x.com\/MMATraining1980"]}]}},"jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/P2Sx3t-1gX","jetpack-related-posts":[{"id":10143,"url":"https:\/\/blackbeltwhitehat.com\/en\/fitness\/hypertrophy-weight-training-program-pdf\/","url_meta":{"origin":4895,"position":0},"title":"‘Joe Rogan’ Workout – Strength & Hypertrophy Program .pdf [2026]","author":"Dave","date":"May 18, 2019","format":false,"excerpt":"MMA Hypertrophy Workout - Build a Functional Physique Like Joe Rogan Hypertrophy Training Program pdf [16] Week Strength & Hypertrophy Training\u00a0Programme\u00a0 Last Updated - 2nd June 2021 All exercises are set out in a neat, table format in the pdf which can be downloaded near the bottom of the page...\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"sample hypertrophy programme","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophyprogramme.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophyprogramme.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophyprogramme.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophyprogramme.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophyprogramme.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":4642,"url":"https:\/\/blackbeltwhitehat.com\/en\/fitness\/beginner-functional-training-program\/","url_meta":{"origin":4895,"position":1},"title":"Beginner Functional Training Program","author":"Dave","date":"May 17, 2016","format":false,"excerpt":"Exercise at own risk Beginner Functional Workout Programme \/ Program Day 1 Tabata Interval \u2013 Dumbbell Squats (or bodyweight squats) Try and do jumping squats for the last 5 reps Bench Press \/ Push Ups \u2013 2 sets of 8-12 reps Bench Press \/ Push Ups \u2013 2 sets of\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/sTpmLJVChNc\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1252,"url":"https:\/\/blackbeltwhitehat.com\/en\/fitness\/training-routines-programmes\/","url_meta":{"origin":4895,"position":2},"title":"Fitness Training Routines \/ Programmes","author":"Dave","date":"January 1, 2014","format":false,"excerpt":"Train at your own risk Always warm up with steady state cardio, some dynamic stretching, and at least one set of each exercise with a low\/no weight. Warming up reduces the risk of injury, and research suggests it actually increases your strength and power during the session. Basic Bodybuilding Style\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/saUmTcxhIXM\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":217,"url":"https:\/\/blackbeltwhitehat.com\/en\/fitness\/workout-system\/","url_meta":{"origin":4895,"position":3},"title":"MMA Strength & Conditioning .pdf – Beginner to Advanced","author":"Dave","date":"February 28, 2013","format":false,"excerpt":"EXERCISE AT YOUR OWN RISK ULTIMMA 100 System Home or gym Fitness Routine Exercise at your own risk Stage 1 - Build a Base of Strength & Technique This stage involves higher rep bodyweight exercises to establish a base of strength and general fitness To begin with, duration is not\u2026","rel":"","context":"With 2 comments","block_context":{"text":"With 2 comments","link":"https:\/\/blackbeltwhitehat.com\/en\/fitness\/workout-system\/#comments"},"img":{"alt_text":"Workout System","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/02\/ultimatemma.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":4840,"url":"https:\/\/blackbeltwhitehat.com\/en\/fitness\/westside-training-method\/","url_meta":{"origin":4895,"position":4},"title":"Westside Barbell Training Method for Beginners","author":"Dave","date":"May 25, 2016","format":false,"excerpt":"Westside Training Method - Louie Simmons' powerlifting method. WestSide Barbell Training Incorporates 4 workouts per week. Day 1 - Max-lifting - Deadlift\/Squat Day 2 - Rest Day 3 - Max-lifting - Bench Press Day 4- Rest Day 5 - Dynamic lifting for lower body Day 6 - Rest Day 7\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":556,"url":"https:\/\/blackbeltwhitehat.com\/en\/fitness\/bodyweight-exercises\/","url_meta":{"origin":4895,"position":5},"title":"Intermediate BodyWeight Training Program","author":"Dave","date":"July 2, 2013","format":false,"excerpt":"BodyWeight Training Programme \/ Program A list of exercises that can be done with no equipment, images to come soon: BodyWeight Exercises With No equipment Press ups Tricep \/ diamond Press ups Spiderman Press ups Shoulder tap press ups Squats Lunges Split Deadlifts Mountain Climbers Burpees Plank Side Plank Crunch\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"spidermanpressups","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/spidermanpressups.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/pages\/4895","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=4895"}],"version-history":[{"count":25,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/pages\/4895\/revisions"}],"predecessor-version":[{"id":6140,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/pages\/4895\/revisions\/6140"}],"up":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/pages\/2418"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=4895"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}