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Follow your coach, teacher, or box's programming — and track progress against it.
A Back Squat program built on 5/3/1. It starts with a baseline one-rep-max session, then runs four 4-week cycles (5/5/5+, 3/3/3+, 5/3/1+, deload). The final cycle ends with a PR attempt and a recovery week. Scheduled here as one squat session per week. Programmed by BuildWell.Fitness
A 5/3/1-style Shoulder Press progression: a 1RM baseline session, then four 4-week cycles (5/5/5+, 3/3/3+, 5/3/1+, deload). The final cycle ends with a PR Attempt and Recovery week. Mapped here as one session per week.
A 5/3/1 deadlift progression: a baseline one-rep max test, then four 4-week cycles (5/5/5+, 3/3/3+, 5/3/1+, deload). The final cycle ends with a PR attempt and a recovery week. Scheduled here as one deadlift session per week, about 17 weeks in total. Programmed by BuildWell.Fitness
A 5/3/1 bench press program: a 1-rep-max baseline session, then four 4-week cycles (5/5/5+, 3/3/3+, 5/3/1+, deload). It is mapped here as one bench session per week, about 17 weeks in total.
A free, public squat/deadlift/press cycle from Build Well ([BuildWell.Fitness](https://buildwell.fitness)). Follow along and log your lifts.
The daily Workout of the Day from CrossFit.com. Workouts are sourced from crossfit.com with attribution; follow along and log your results. Not affiliated with or endorsed by CrossFit, LLC.