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 need 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 for example, you would do the following weights and reps over the 4 weeks:

Week 1  
1 set – 65% of 1 rep max for 5 reps
2nd set – 75% max for 5 reps
3rd set – 85% for as many reps as possible

Week 2
1 set – 70% of 1 rep max for 3 reps
2nd set – 80% max for 3 reps
3rd set – 90% for as many reps as possible

Week 3
1 set – 75% of 1 rep max for 5 reps
2nd set – 85% max for 3 reps
3rd set – 95% for as many reps as possible

Week 4
1 set – 40% of 1 rep max for 5 reps
2nd set – 50% for 5 reps
3rd set – 60% for 5 reps

Sample 5 3 1 Training Programme

Week 1

Monday
Standing Shoulder Press
– Warm up sets
– 1 set 65% of 1 rep max for 5 Reps
– 1 set 75% for 5 reps
– 1 set of 85% for max reps

– Dips – 4 sets of 12-15 reps
– Chin ups – 4 sets of 6-10 reps

Wednesday
Deadlifts
– Warm up sets
– 1 set 65% of 1 rep max for 5 Reps
– 1 set 75% for 5 reps
– 1 set of 85% for max reps

– Good Mornings – 4 sets of 10 reps
– Hanging Leg raises – 4 sets of 10-15 reps

Friday
Bench Press
– Warm up sets
– 1 set 65% of 1 rep max for 5 Reps
– 1 set 75% for 5 reps
– 1 set of 85% for max reps

Dumbbell Chest Press – 4 sets of 10-15 reps
Dumbbell Row – 4 sets of 10 reps

Saturday
Squats
– Warm up sets
– 1 set 65% of 1 rep max for 5 Reps
– 1 set 75% for 5 reps
– 1 set of 85% for max reps

Split squats – 2 sets (2 per leg) 12 reps
Single leg deadlifts – 2 sets (2 per leg) of 8 reps

week 2 – exactly the same exercises but for the main compound lift (standing shoulder press, squats, bench press or deadlifts)
Do the following weights and reps:
1 set – 70% of 1 rep max for 3 reps
2nd set – 80% max for 3 reps
3rd set – 90% for as many reps as possible

Week 3
Use the following reps and weights for the main lift
1 set – 75% of 1 rep max for 5 reps
2nd set – 85% max for 3 reps
3rd set – 95% for as many reps as possible

Week 4
Week 4 is the ‘deload’ week.
For the main exercise do:
1 set – 40% of 1 rep max for 5 reps
2nd set – 50% for 5 reps
3rd set – 60% for 5 reps

Use the Big Lifts 2 app (iOS here, Android here)

more info here