5/3/1 Method
Train to be STRONG
The Principles
The 5/3/1 method is built on a foundation of sustainable progress and long-term consistency. Unlike programs that prioritize maximum intensity every session, this approach focuses on mastery of the basic multi-joint lifts and incremental gains. To get the most out of this system, you must commit to these three core pillars:
Start Too Light: Your ego is your biggest enemy. 5/3/1 is based on a Training Max (90%) of your actual max. If you can't move the weight with speed, it's too heavy.
Slow Progression: You want a PR today; I want you to be strong in 10 years. Add 5lb to the upper body and 10lb to the lower body per cycle. Period.
Personal Records: The last set of every day is where you prove yourself. It's not just moving the weight; it's dominating it.
Weekly distribution
Week 1
Accumulation3 sets of 5
65% / 75% / 85%+
Last set is AMRAP:
Push for a Rep PR
Week 2
Intensification3 sets of 3
70% / 80% / 90%+
Last set is AMRAP:
Push for a Rep PR
Week 3
Realization5 / 3 / 1
75% / 85% / 95%+
Last set is AMRAP:
Push for a Rep PR
Week 4
Deload3 sets of 5
40% / 50% / 60%
The Last Set:On weeks 1, 2, and 3, the final set is not just for prescribed reps. It is aPlus Set (+) where you go for as many reps as possible (AMRAP) with good form. This is where you set Personal Records and build real strength. Week 4 is a deload—stay strictly to the reps and let your body recover.
Assistance Work
Assistance work is designed to build muscle, prevent injury, and balance your physique. Don’t jerk off to a million exercises—pick a template and get strong.
The Rules
Don't Overdo It: Enough to stay balanced, but not enough to break your performance on the main lifts.
Relative Intensity: Keep an RIR of 1-4. You are building muscle here, not testing your soul.
Training Max: All percentages for BBB or other work are based on your TM, not your ego.
Target Patterns
Choose Your Template
Boring But Big
Mass & Simplicity
5 sets of 10 reps of the main lift. Use 30-50% of your TM. Simple, brutal, and effective for size.
The Triumvirate
The Smart Man's Way
Limit each workout to exactly 3 exercises (Main lift + 2 key accessories).
I’m Not Doing Jack Shit
Minimalist Survival
Do the main lift, break a PR, and walk out. Used when life is chaotic but you refuse to get weak.
Periodization Bible
Balance & Volume
Bodybuilding focus. 5 sets of 10-20 reps across Lats, Triceps, Quads, and Abs to fix weak points.
Bodyweight
Athleticism & Recovery
75+ reps of Dips, Chins, or Lunges. Easier on the joints; makes you feel strong and healthy.