The 5-3-1 fitness program is a popular strength training program created by Jim Wendler. It focuses on progressive overload and consists of four main workouts: squat, bench press, deadlift, and overhead press. Here’s a simplified version of a 5-3-1 program with exercises:

Day 1 – Squat:

1. Warm-up sets (e.g., 2 sets of 5 reps with light weight)
2. Set 1: 5 reps at 65% of your one-rep max (1RM)
3. Set 2: 5 reps at 75% of 1RM
4. Set 3: 5+ reps at 85% of 1RM (aim for as many reps as possible)
5. Accessory exercises (e.g., leg press, lunges, leg curls)

Day 2 – Bench Press:

1. Warm-up sets (e.g., 2 sets of 5 reps with light weight)
2. Set 1: 5 reps at 65% of 1RM
3. Set 2: 5 reps at 75% of 1RM
4. Set 3: 5+ reps at 85% of 1RM (aim for as many reps as possible)
5. Accessory exercises (e.g., dumbbell flyes, tricep extensions)

Day 3 – Rest or Active Recovery (light cardio, mobility work)

Day 4 – Deadlift:

1. Warm-up sets (e.g., 2 sets of 5 reps with light weight)
2. Set 1: 5 reps at 65% of 1RM
3. Set 2: 5 reps at 75% of 1RM
4. Set 3: 5+ reps at 85% of 1RM (aim for as many reps as possible)
5. Accessory exercises (e.g., bent-over rows, lat pulldowns)

Day 5 – Overhead Press:

1. Warm-up sets (e.g., 2 sets of 5 reps with light weight)
2. Set 1: 5 reps at 65% of 1RM
3. Set 2: 5 reps at 75% of 1RM
4. Set 3: 5+ reps at 85% of 1RM (aim for as many reps as possible)
5. Accessory exercises (e.g., lateral raises, face pulls)

Day 6 – Rest or Active Recovery (light cardio, mobility work)

Day 7 – Rest

Repeat this cycle for several weeks, increasing your 1RM calculations as you progress. Make sure to prioritize proper form and safety, and consider consulting a fitness professional to tailor the program to your specific needs and goals.

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