5/3/1 Boring But Big — Same Lift

Four lifting days follow the main lift with five sets of ten of that same lift, adding weight each four-week cycle.

Try it with your numbersJoin the waitlist
Not sure it’s for you? See programs like it, ranked for you →

Your numbers

Worked out for an example lifter who squats 100 kg × 5, benches 75 kg × 5, deadlifts 130 kg × 5 and presses 50 kg × 5. Change any number to see your own.

Details

The program’s usual settings

Training maxes

kg
1-rep max × 90%
kg
1-rep max × 90%
kg
1-rep max × 90%
kg
1-rep max × 90%

Week by week

Every workout, as Catalyst would give it to you from the example numbers.

Day 1

Session 1
  • Barbell overhead press
    1. 32.5×5
    2. 37.5×5
    3. 42.5×5+
    4. 25×10
    5. 25×10
    6. 25×10
    7. 25×10
    8. 25×10
  • Lat pulldown
    5 × 10

Day 2

Session 2
  • Conventional deadlift
    1. 85×5
    2. 97.5×5
    3. 110×5+
    4. 65×10
    5. 65×10
    6. 65×10
    7. 65×10
    8. 65×10

Day 3

Session 3
  • Barbell bench press
    1. 47.5×5
    2. 55×5
    3. 62.5×5+
    4. 37.5×10
    5. 37.5×10
    6. 37.5×10
    7. 37.5×10
    8. 37.5×10
  • Lat pulldown
    5 × 10

Day 4

Session 4
  • Back squat
    1. 65×5
    2. 75×5
    3. 85×5+
    4. 50×10
    5. 50×10
    6. 50×10
    7. 50×10
    8. 50×10

Where it takes you

Each lift’s heaviest set, workout by workout, over the first 12 weeks, if every set is done as written.

Barbell overhead press42.5 → 52.5 kg+10
204060Wk 14812
Conventional deadlift110 → 132.5 kg+22.5
50100150Wk 14812
Barbell bench press62.5 → 75 kg+12.5
406080Wk 14812
Back squat85 → 102.5 kg+17.5
5075100Wk 14812

A forecast, not a promise: it assumes every set is done as written. In the app, what you actually lift decides what comes next, by the program’s own rules.

What it trains

Working sets in the first week for each muscle, counted once for each muscle an exercise trains.

  • Gluteals16
  • Latissimus dorsi10
  • Triceps8 + 8
  • Deltoids8
  • Hamstrings8
  • Pectorals8
  • Quadriceps8
  • Serratus anterior16
  • Spinal erectors16
  • Biceps10
  • Forearms10
  • Scapular retractors10
  • Adductors8
  • Anterior deltoids8
  • Upper trapezius8

The schedule

4 workouts a week, on whichever days suit you.

WeekSession 1Session 2Session 3Session 4
1Day 1Day 2Day 3Day 4
2Day 1Day 2Day 3Day 4
3Day 1Day 2Day 3Day 4
4Day 1Day 2Day 3Day 4

Then it starts again from week 1, carrying on from the weights you reached.

How it works

The program’s own rules, as Catalyst runs them.

Train overhead press, deadlift, bench press and squat in that order each week, repeating the four-week 5/3/1 wave. Set your training maxima before starting, usually around ninety percent of a measured or estimated maximum. In the first three weeks, finish your main work with as many reps as possible (AMRAP); in week four, do fixed five-repetition deload sets. Your supplemental work is five sets of ten at half of that movement’s current training maximum, including all five sets during the deload. After each complete cycle, add five pounds to your press and bench maxima and ten pounds to your deadlift and squat maxima.

What you need

Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.

  • Barbell
  • Flat bench
  • Squat rack

Not sure it’s the one?

See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.

Find your program

Run 5/3/1 Boring But Big — Same Lift in Catalyst

Every set ready. Every weight right.

Join the waitlist and we’ll email you the day Catalyst launches.