3/5/1 Powerlifting

Four main-lift days combine waves of threes, fives and singles with extra singles at your training max.

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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.

Workout ohp

Session 1
  • Barbell overhead press
    1. 35×3
    2. 40×3
    3. 45×3+
    4. 50×1
    5. 50×1
    6. 50×1

Workout dl

Session 2
  • Conventional deadlift
    1. 90×3
    2. 105×3
    3. 117.5×3+
    4. 130×1
    5. 130×1
    6. 130×1

Workout bench

Session 3
  • Barbell bench press
    1. 52.5×3
    2. 60×3
    3. 67.5×3+
    4. 75×1
    5. 75×1
    6. 75×1

Workout sq

Session 4
  • Back squat
    1. 70×3
    2. 80×3
    3. 90×3+
    4. 100×1
    5. 100×1
    6. 100×1

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 press50 → 55 kg+5
204060Wk 14812
Conventional deadlift130 → 135 kg+5
50100150Wk 14812
Barbell bench press75 → 80 kg+5
406080Wk 14812
Back squat100 → 105 kg+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.

  • Gluteals12
  • Triceps6 + 6
  • Deltoids6
  • Hamstrings6
  • Pectorals6
  • Quadriceps6
  • Serratus anterior12
  • Spinal erectors12
  • Adductors6
  • Anterior deltoids6
  • Upper trapezius6

The schedule

4 workouts a week, on whichever days suit you.

WeekSession 1Session 2Session 3Session 4
1ohpdlbenchsq
2ohpdlbenchsq
3ohpdlbenchsq
4ohpdlbenchsq

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 press, deadlift, bench and squat once a week. Repeat a four-week wave: sets of three with three singles at your training maximum, sets of five, five-three-one with two singles, then a deload. Start with training maxima around ninety percent of your current true maxima and choose a weight increase for each lift. After sixteen completed workouts, increase every lift by its own chosen amount. Assistance and extra back-off work do not change this progression.

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

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Every set ready. Every weight right.

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