The 5-3-1 Workout Program

Nov 12, 2012
The 5-3-1 Workout Program

One of the best ways to get results is to Focus on movements that Work.

Every now and then it is good to throw some change into your training routine. Many of us get caught in the same set rep and exercise scheme that we become stagnant. The best way to brush aside the staleness of a routine is to get back to the basics of the foundational exercises that most programs are built on and re-work back up to a well rounded structured plan.

The 5-3-1 method of training is just that prescription needed to get back to what truly works when training. The concept behind this program is to maximize both volume (total sets and reps) and weight with the basic movements that are pretty much all you truly need in order to gain strength and a well rounded physique.

The 5-3-1 technique starts out with you doing 5 working sets of 5 reps and moving on to 5 sets of 3 reps and then finishing on with 5 sets of 1 rep for each of the Main lifts. By keeping the reps no more than 5 per set you can focus on the weight increasing with each given set. For example, Start off the first set of 5 with weight you know you can do 5- 8 times, and for each set after increase the weight by 10 pounds. Do the same for the sets of 3 reps and the set of 1 set.

Research has shown that by focusing on heavier weight as well as fast powerful reps actually help speed up the fat burning process more than light weight  with high reps. Research also shows that by increasing the weight helps fat burning up to 2 days after the training cycle. So be sure to change it up this week with the 5-3-1 workout scheme.

Additionally to get more workout programs like this and follow a structured plan sign up or login to the website. You can find all the workouts and individual workout categories, monthly plans and over 1,500 exercises in my exercise database once you are a member of the site.

Take care and leave feedback at the bottom of this page.
Mike McErlane

Week 1

Day 1

Exercise Sets Reps Muscle Group
Barbell Squat 5 5 Legs
Barbell Squat 5 3 Legs
Barbell Squat 5 1 Legs
Barbell Front Lunge 3 6 Legs
Laying on Ground Abdominal Crunches Hands Straight Up 3 20 Abs

Day 2

Exercise Sets Reps Muscle Group
Barbell Bench Press On Bench 5 5 Chest
Barbell Bench Press On Bench 5 3 Chest
Barbell Bench Press On Bench 5 1 Chest
Dumbbell Incline Bench Press On Bench Both Arms 5 10 Chest
Dumbbell Bent Over Wide Grip Rows One Arm 5 10 Back
Standing Dumbbell Shrugs 5 10 Shoulders

Day 3

Exercise Sets Reps Muscle Group
Barbell Deadlift 5 5 Legs
Barbell Deadlift 5 3 Legs
Barbell Deadlift 5 1 Legs
Good Mornings 5 10 Back
LEG LIFTS 3 20 Legs

Day 4

Exercise Sets Reps Muscle Group
Standing Barbell Military Press 5 5 Shoulders
Standing Barbell Military Press 5 3 Shoulders
Standing Barbell Military Press 5 1 Shoulders
Pull-Up/ Chin 5 10 Back
Dips 1 100 Chest
Standing Bicep Curl Barbell Both Arms 5 10 Arms

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