5/3/1 is a four week powerlifting program aimed to increase your maxes is the following four compound-lifts: Military Press, Deadlifts, Benchpress, and Squats.
Remember that you should be completing each movement on different days of the week.
To start, simply input your current maxes into the boxes below.
| MILITARY ↓ | DEADLIFT ↓ | BENCHPRESS ↓ | SQUAT ↓ |
|---|---|---|---|
| MILITARY ↓ | DEADLIFT ↓ | BENCHPRESS ↓ | SQUAT ↓ |
|---|---|---|---|
| MILITARY ↓ | DEADLIFT ↓ | BENCHPRESS ↓ | SQUAT ↓ |
|---|---|---|---|
| MILITARY ↓ | DEADLIFT ↓ | BENCHPRESS ↓ | SQUAT ↓ |
|---|---|---|---|