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All workout plans

4-Day 5/3/1

StrengthIntermediate

One main lift a session on a four-week wave of fives, threes and singles, with everything else built around it. Slow on purpose, and it keeps working for years.

At a glance

Frequency
4× a week
Split
Hybrid
Session length
Up to 45 min
Weekly volume
≈61 working sets

Equipment

GymBarbellDumbbellBodyweightMachineCableSled

Where the week's sets go

  • Legs24 sets · 39%
  • Shoulders11 sets · 18%
  • Back10 sets · 16%
  • Chest8 sets · 13%
  • Core5 sets · 8%
  • Arms3 sets · 5%

A week on this plan

  1. Sunrest day
  2. MonPress
  3. TueDeadlift
  4. Wedrest day
  5. ThuBench
  6. FriSquat
  7. Satrest day

Rest days can move — keep the order.

Start this plan

The whole plan lands in Train as your current plan, every session as it is written here and on the days shown above. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 4

Press

Overhead press · 4 exercises · Up to 47 min

    • Barbell seated overhead pressFront delts · Barbell3× 1–5 reps5 min restThe day's three working sets to the week's percentages. Last set is as many reps as stay clean.
    • Dumbbell seated shoulder pressFront delts · Dumbbell5× 10 reps1 min 30 s rest
    • Cable lat pulldown full range of motionLats · Cable5× 10 reps1 min 30 s rest
    • Dumbbell lateral raiseSide delts · Dumbbell3× 12–20 reps1 min 30 s rest

Workout 2 of 4

Deadlift

Deadlift · 3 exercises · Up to 37 min

    • Barbell deadliftGlutes · Barbell3× 1–5 reps5 min restReset between reps. A fast first pull beats a heavy slow one.
    • Barbell romanian deadliftGlutes · Barbell5× 10 reps1 min 30 s rest
    • Hanging leg raiseAbs · Bodyweight5× 10–15 reps1 min rest

Workout 3 of 4

Bench

Bench press · 4 exercises · Up to 47 min

    • Barbell bench pressChest · Barbell3× 1–5 reps5 min rest
    • Dumbbell bench pressChest · Dumbbell5× 10 reps1 min 30 s rest
    • Barbell bent over rowUpper back · Barbell5× 10 reps1 min 30 s rest
    • Cable triceps pushdown (v-bar)Triceps · Cable3× 10–15 reps1 min 30 s rest

Workout 4 of 4

Squat

Back squat · 4 exercises · Up to 47 min

    • Barbell full squatQuads · Barbell3× 1–5 reps5 min rest
    • Sled 45° leg pressQuads · Sled5× 10 reps1 min 30 s rest
    • Lever lying leg curlHamstrings · Machine5× 10 reps1 min 30 s rest
    • Lever seated calf raiseCalves · Machine3× 10–15 reps1 min 30 s rest

How to progress

Work from a training max of 90% of your best single, not your best single: week one is three sets of five, week two threes, week three 5/3/1, week four light. Add 2.5 kg to the upper-body training maxes and 5 kg to the lower each cycle, and take 10% off a lift that misses its reps twice.

Start this plan

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