5/3/1 Beyond

Each lift runs a four-week cycle: 5s week, 3s week, 5/3/1 week, deload. Percentages are based on a training max set to 90% of your true 1RM.

The top set of weeks 1–3 is an AMRAP (as many reps as possible). LiftProof uses your AMRAP performance to update the training max next cycle — beat the rep target by 2+ and training max goes up, miss it and training max holds or drops.

Assistance work in 5/3/1 Beyond is heavier than original 5/3/1: after the 5/3/1 top set, you run 5x5 at 85% of training max ("First Set Last" Beyond variant). LiftProof ships this as the default assistance block — swap it out if you prefer Boring But Big or Triumvirate.

• Squat→
• Bench Press→
• Deadlift→
• Overhead Press→

1. Day 01

   Day 1

   Squat (5/3/1 + 5x5 FSL) · Leg accessory 3–5 sets · Core 2–3 sets

2. Day 02

   Day 2

   Bench Press (5/3/1 + 5x5 FSL) · Pull-ups 5 sets · Triceps 2–3 sets

3. Day 03

   Day 3

   Deadlift (5/3/1 + 5x5 FSL) · Hamstring accessory 3 sets · Core 2–3 sets

4. Day 04

   Day 4

   Overhead Press (5/3/1 + 5x5 FSL) · Row 5 sets · Biceps 2–3 sets

• Intended for lifters with at least a year of consistent training under load. If your 1RM is still climbing week-over-week, Linear Progression will build more strength faster.
• Set the training max at 90% of a true 1RM, not a gym-floor max. Undershooting is the feature.