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Home » Resources » 5’s Pro

5’s Pro

By Kyle Risley
Last updated November 22, 2021


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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

  • 1 What is 5’s Pro?
  • 2 5’s Pro Example
  • 3 5/3/1 5’s Pro Resources
  • 4 5/3/1 Glossary
  • 5 5/3/1 Forever Book (Recommended Reading)
    • 5.1 Related Posts

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 1Week 2Week 3
60% x 5 70% x 375% x 5
75% x 580% x 385% 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 1Week 2Week 3
60% x 5 70% x 575% x 5
75% x 580% x 585% x 5
85% x 590% x 595% 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.

5/3/1 Forever
5/3/1 Forever: Simple And Effective Programming for Size, Speed and Strength
5/3/1 Forever: Simple And Effective Programming for Size, Speed and Strength
$44.98

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.

Shop Amazon
Lift Vault earns a commission if you click this link and make a purchase at no extra cost to you.
05/26/2022 12:05 am GMT

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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

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