Beyond 5/3/1 Cheat Sheet

A Games & Hobbies › Nope cheat sheet in English by arodygin

5/3/1 powerlifting program

Powerlifting

16,108 views 1,973 downloads 11 Jan 2020 History

PRs

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Week 1

Warmup Sets ^(required)

5 × 40%

5 × 50%

3 × 60%

Main Lifts ^(required)

5 × 65%

5 × 75%

5+ × 85%

Joker Sets ^(optional)

5 reps

Down Sets ^(optional)

(see below)

Boring But Big Sets ^(optional)

5 × 10 × 50%

Notation is reps × Training Max, or sets × reps × Training Max.

Down Sets variations

5/3/1 Pyramid

First Set Last (1 × max)

First Set Last (3-5 × 5-8)

Notation is sets × reps.

Week 2

Warmup Sets ^(required)

5 × 40%

5 × 50%

3 × 60%

Main Lifts ^(required)

3 × 70%

3 × 80%

3+ × 90%

Joker Sets ^(optional)

3 reps

Down Sets ^(optional)

(see below)

Boring But Big Sets ^(optional)

5 × 10 × 50%

Notation is reps × Training Max, or sets × reps × Training Max.

Week 3

Warmup Sets ^(required)

5 × 40%

5 × 50%

3 × 60%

Main Lifts ^(required)

5 × 75%

3 × 85%

1+ × 95%

Joker Sets ^(optional)

singles

Down Sets ^(optional)

(see below)

Boring But Big Sets ^(optional)

5 × 10 × 50%

Notation is reps × Training Max, or sets × reps × Training Max.

Week 4

Main Lifts ^(required)

5 × 40%

5 × 50%

5 × 60%

Notation is reps × Training Max, or sets × reps × Training Max.

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