5/3/1

5/3/1 is a strength training program designed to help individuals build muscle and increase strength progressively over time. It involves performing four main lifts: the squat, deadlift, bench press, and overhead press. The program uses a cycle of four weeks, where each week you lift a percentage of your one-rep max for 5, 3, or 1 repetitions, respectively, followed by assistance exercises to support overall strength. The focus is on gradual progression by adding small weights each cycle, ensuring sustainable improvement and preventing injury while allowing for adequate recovery.