Complete 5/3/1 program library
BBB variation for beginners/intermediates. Week 1: 60%, Week 2: 50%, Week 3: 70%. Higher percentages for more volume adaptation.
Classic First Set Last with 5×5 supplemental work. Uses 5s PRO (no AMRAP) main work followed by 5×5 at first working set percentage: 65%, 70%, 75%. Great for strength and size.
Leader cycle Second Set Last with 1×5 supplemental work. Uses 5s PRO (no AMRAP). Week 1: 80%, Week 2: 75%, Week 3: 85%. Higher intensity than FSL for strength building.
Advanced BBB with 5×10 @ FSL percentages. More challenging than standard BBB with higher volume at working set percentages. For experienced lifters.
First Set Last with AMRAP final set. Combines strength work with volume training. AMRAP sets provide intensity while FSL provides volume at manageable percentages.
High-intensity SSL variation. Uses higher percentages for supplemental work to build strength. Week-specific percentages: 80%, 85%, 90%. For advanced lifters seeking strength gains.
Minimalist approach with 5s PRO main work only. No supplemental work required. Focus on main lifts, assistance, and conditioning. Perfect for time-constrained lifters.
BBS template combining strength and size. Uses 5×5 FSL work followed by 5×10 opposite lift BBB work. Complete upper/lower development in each session.