High-volume 5/3/1 linear progression: 5 days, each with a 9-set T1 lift (last set AMRAP) and an 8-set T2 lift. T1 percentages 75-95% of Training Max, T2 40-75%. Increase TM weekly based on the AMRAP set (0-5+ reps: +0 to +7.5 kg).
Program at a glance
Who is this program for?
This program is for experienced athletes ready for high volume and demanding intensity. Recovery, nutrition and sleep matter as much as the program itself.
Weekly plan
Day 1 — Bench Press
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Bench Press | 9×4-8 | 120 sec |
| Barbell Standing Military Press (Without Rack) | 8×3-8 | 90 sec |
| Barbell Curl | 3×8 | 60 sec |
Day 2 — Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Full Squat | 9×1-5 | 120 sec |
| Barbell Sumo Deadlift | 8×3-8 | 90 sec |
| Cable Kneeling Crunch | 3×8 | 60 sec |
Day 3 — Overhead Press
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Standing Military Press (Without Rack) | 9×1-5 | 120 sec |
| Barbell Incline Bench Press | 8×3-8 | 90 sec |
| Dumbbell Lateral Raise | 3×8 | 60 sec |
Day 4 — Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Deadlift | 9×1-5 | 120 sec |
| Barbell Front Squat | 8×3-8 | 90 sec |
| Chin-Up | 3×8 | 60 sec |
Day 5 — Bench Press (Volume)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Bench Press | 9×1-5 | 120 sec |
| Barbell Close Grip Bench Press | 8×3-8 | 90 sec |
| Cable Triceps Pushdown (V Bar Attachment) | 3×8 | 60 sec |
Day 6 — Rest
Rest day — recover and get ready for the next session.
Day 7 — Rest
Rest day — recover and get ready for the next session.
5/3/1 Linear Progression is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.