Please note: This is not official 5/3/1 advice and is not associated in any way with Jim Wendler. If you want official 5/3/1 advice, buy the book.
Table of Contents
What is 5’s Pro?
5’s Pro (aka 5’s progression) is a rep scheme used in the 5/3/1 training program. This rep scheme calls for performing 5 reps for all three working sets each week of a given training cycle.
It first appeared in 5/3/1 Beyond and is utilized in the latest 5/3/1 publication, 5/3/1 Forever.
5’s Pro Example
I’ll lay out a vanilla 5/3/1 training protocol to use as a point of comparison for the 5’s progression rep scheme.
A vanilla 5/3/1 rep scheme looks like this:
| Week 1 | Week 2 | Week 3 |
|---|---|---|
| 60% x 5 | 70% x 3 | 75% x 5 |
| 75% x 5 | 80% x 3 | 85% x 3 |
| 85% x 5+ | 90% x 3+ | 95% x 1+ |
That same program using a 5’s progression rep scheme would look like this:
| Week 1 | Week 2 | Week 3 |
|---|---|---|
| 60% x 5 | 70% x 5 | 75% x 5 |
| 75% x 5 | 80% x 5 | 85% x 5 |
| 85% x 5 | 90% x 5 | 95% x 5 |
As you can see, 5’s pro gets progressively more demanding as the cycle progresses. 85% of a training max for 5 reps is manageable, but 95% for 5 reps is a true test of grit and determination.
5/3/1 5’s Pro Resources
Here’s some discussion of 5’s pro from the internet:
- A Year of 5/3/1 Forever
- 5’s Progression vs. “Traditional” 5/3/1 (Reddit)
- How to Use 3’s and 5’s Progression (T-Nation)
5/3/1 Glossary
Learn about other 5/3/1 terms in our 5/3/1 glossary.
5/3/1 Forever Book (Recommended Reading)
To best utilize the 5/3/1 training framework, the book is highly recommended. It’s a small investment for a lifetime of training knowledge.
The most up-to-date and complete collection of Jim Wendler's 5/3/1 programming framework. Contains dozens of templates to keep 5/3/1 fresh and adaptable.
