5/3/1 Triumvirate
The base 5/3/1 template and most popular variant. Each day's main lift follows the 5/3/1 wave (5s / 3s / 5-3-1 / deload), then three 5×10 assistance exercises for balanced push, pull, and core. Simple, proven, and infinitely repeatable. Your training maxes carry over from 5/3/1 For Beginners automatically.
Free during beta · auto progression, rest timers & PR tracking built in
How progression works
DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
5/3/1 Triumvirate — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Week 14 sessions
Squat — 5s week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP | 2:30 |
| Leg Press (Machine) | 5×10–12 | 2:30 |
| Lying Leg Curl (Machine) | 5×10–12 | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
OHP — 5s week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP | 2:30 |
| Triceps Dip | 5×10+ AMRAP | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Deadlift — 5s week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP | 2:30 |
| Good Morning (Barbell) | 5×10–12 | 2:30 |
| Lying Leg Curl (Machine) | 5×10–12 | 2:30 |
| Hanging Leg Raise | 5×10–12 | 2:30 |
Bench — 5s week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP | 2:30 |
| Dumbbell Row | 5×10–12 | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Week 24 sessions
Squat — 3s week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP | 2:30 |
| Leg Press (Machine) | 5×10–12 | 2:30 |
| Lying Leg Curl (Machine) | 5×10–12 | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
OHP — 3s week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP | 2:30 |
| Triceps Dip | 5×10+ AMRAP | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Deadlift — 3s week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP | 2:30 |
| Good Morning (Barbell) | 5×10–12 | 2:30 |
| Lying Leg Curl (Machine) | 5×10–12 | 2:30 |
| Hanging Leg Raise | 5×10–12 | 2:30 |
Bench — 3s week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP | 2:30 |
| Dumbbell Row | 5×10–12 | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Week 34 sessions
Squat — 5/3/1 week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% AMRAP | 2:30 |
| Leg Press (Machine) | 5×10–12 | 2:30 |
| Lying Leg Curl (Machine) | 5×10–12 | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
OHP — 5/3/1 week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% AMRAP | 2:30 |
| Triceps Dip | 5×10+ AMRAP | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Deadlift — 5/3/1 week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% AMRAP | 2:30 |
| Good Morning (Barbell) | 5×10–12 | 2:30 |
| Lying Leg Curl (Machine) | 5×10–12 | 2:30 |
| Hanging Leg Raise | 5×10–12 | 2:30 |
Bench — 5/3/1 week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% AMRAP | 2:30 |
| Dumbbell Row | 5×10–12 | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Week 44 sessions
Squat — Deload
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:30 |
| Leg Press (Machine) | 5×10–12 | 2:30 |
| Lying Leg Curl (Machine) | 5×10–12 | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
OHP — Deload
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:30 |
| Triceps Dip | 5×10+ AMRAP | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Deadlift — Deload
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:30 |
| Good Morning (Barbell) | 5×10–12 | 2:30 |
| Lying Leg Curl (Machine) | 5×10–12 | 2:30 |
| Hanging Leg Raise | 5×10–12 | 2:30 |
Bench — Deload
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:30 |
| Dumbbell Row | 5×10–12 | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Source: Jim Wendler — 5/3/1 programming
DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
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