Beyond 5/3/1 Program

Extreme Training Demands Extreme Results

I spent a ton of time developing this program and believe it stands as my best work, ever.


I could have presented you with something sooner, but nothing this good. Twenty weeks of “brick upon brick” programming is not easy as each phase has to build on the other.

I may not be the best, but there’s a short list ahead of me. Yes, I’m that cocky, but I believe there are two things this business is missing. One is balls and the other is true strength work. In my 20-plus years of training, while others have flip-flopped into “bodybuilding” or “kettlebells,” I have never lost the passion to get stronger.

We all know why, too. It’s fucking hard to get strong, so they QUIT.

I’ve combined strength work, dynamic work and mobility/flexibility training with one goal in mind — getting you stronger in the squat, bench press, press and deadlift.

There are 4 distinct phases to the program, each building on top of the other, that will allow the lifter to build his strength in a systematic manner. Each phase compliments the prior phase and must be done in order. So do not jump into the program in phase 3 and expect progress.

Each phase lasts 5 weeks. You’ll lift three days per week, doing two major lifts per day, comprised of the squat, bench press, press and deadlift. You’ll also perform conditioning work on three off days.

The volume and intensity will build over the next 20 weeks. We must build your strength NOT by breaking your body down first. Rather, we will build the body and strength over the next 20 weeks so that you will be able to handle a greater training load.

Training Principles

These are the principles of training that I believe in. At some point in your training career you must take a stand for what you believe and stand firm. Over the past 20-plus years, the following principles have stood the test of time, and I believe they can make any program successful:

  • Start Too Light
  • Progress Slow
  • Set Personal Records (PR’s)
  • Use Multi-Joint Exercises

KNOWLEDGE BASE

Must have a working knowledge of the 5/3/1 Training Program and the Beyond 5/3/1 Training Program.

Program Notes

  1. This is a 20 week program designed to raise your squat, press, bench press and deadlift.
  2. All percentages are based on your Training Max (TM).
  3. Training Max (TM) is based on 90% of your best CURRENT gym 1RM or your calculated 1RM.
  4. You must have a TM for the squat, bench press, press and deadlift.
  5. Weight vest walking is essential for conditioning, as well as back, abdominal and upper back training. There is no substitute.
  6. All bench pressing reps must be paused. It doesn’t have to be a true competition pause, but it should not be a “touch and go” lift.
  7. Belt can be worn for all sets except for the 5 x 5 and 5 x 3 work.
  8. You’ll need to learn the Joe DeFranco Agile 8, which I have you do prior to every workout.
  9. All work sets should be done with a controlled (but NOT slow) eccentric phase and an explosive concentric phase.
  10. All four phases are based on the principles of the 5/3/1 program and the Beyond 5/3/1 program.

Beyond 5/3/1 E-Book

Since the original 5/3/1 book came out, I’ve been working to improve the program. The program was originally written for selfish reasons. I wanted a simple and easy program to follow, a program that held true to the principles in which I believed. Most importantly, I wanted a program that I was excited to actually use.

I question whether many programs written by “authorities” have even been used, either by themselves or anyone else. These programs exist simply to waste paper, space, and time. But when you have your own body on the line, you tend to put a lot more effort, time, and care into designing a program. I’m sure that at some point I’ll be forced to use test subjects for my research, but until then I will burn this body of mine until I cannot stand.

The changes and tweaks in this book represent years of training, research, injuries, and mistakes. Hell, there’s even a new program – Beyond 5/3/1. When I first wrote the original program in 2008, I had no idea that I’d be able to expand the program into what it is today. After 25+ years of training and writing programs, I still have that burning desire to create something new, unique, and awesome. When you lose that, you lose life.

The principles of the 5/3/1 program kept me grounded. I made sure that every variation stayed true to these principles: emphasize big, multi-joint movements, start light, progress slow, and set personal records. The tweaks in Beyond 5/3/1 all stay true to these principles – the changes just involve the programming.

All the programs and improvements in the book have one goal: to help you lift more weight. There are changes to the program with intensity (Joker Sets and the Beyond 5/3/1 program for example), volume (see some of the variations of the Boring But Big and First Set Last) and changes to the overall program (Spinal Tap, 75/85, and Advanced 5/3/1).

If you’re interested in fitness and want to get toned, this is not the book for you. This is a book designed for real lifters that want to push their own training and their PR’s up to the next level.

My Workout Supplementation

When Tim Patterson first asked me to try the Plazma protocol, I was skeptical. I know John Meadows uses it and swears by it, which is usually good enough for me. But the stories I kept hearing about Plazma seemed “too good,” and I simply wasn’t convinced. I had to see it work for me.

Now that I’ve been using the stuff for several months, there’s no doubt left in my mind. The Plazma protocol is amazing! And anything that allows me to train harder and reach my goals quicker is worth its weight in gold to me. In fact, I’ve worked with Biotest to help determine the best supplementation for my own training.

Here’s a typical training day and how I take the supplements from Biotest:

Training Day Supplement Protocol

Pre-Workout Brain Candy, 1/2 bottle
Indigo-3G, 6 capsules
Warm-up DeFranco Agile 8
Ride Bike
Plazma dose (500 ml)
Sip Plazma while riding bike for 25 minutes
Dynamic Brain Candy, 1/2 bottle
Plazma dose (500 ml)
Box Jump
Begin drinking Plazma and continue drinking during dynamic work. Warm-up with Squat (bar, 95 lb, 135 lb x 5/8 sets) superset with Box Jump.
Break Plazma dose (500 ml)
Begin drinking Plazma and continue drinking during strength work.
Strength Bench Press
Warm-up with bench (bar, 95 lb, 135 lb x 5/8 sets) superset with rear delt or rotator work.
Break Plazma dose (500 ml)
Begin drinking Plazma and continue drinking during assistance work.
Assistance Chin-up / Pull-up
Side Bend
Triceps Pushdown
Work until so pumped that it’s not possible to do another rep.
Post-Workout Post-Workout Meal
Mag-10 Dose (500 ml)
  • Pre-Workout
    Brain Candy, 1/2 bottle
    Indigo-3G, 6 capsules

  • Warm-up
    DeFranco Agile 8
    Ride Bike
    Plazma dose (500 ml)
    Sip Plazma while riding bike for 25 minutes

  • Dynamic
    Brain Candy, 1/2 bottle
    Plazma dose (500 ml)
    Box Jump
    Begin drinking Plazma and continue drinking during dynamic work. Warm-up with Squat (bar, 95 lb, 135 lb x 5/8 sets) superset with Box Jump.

  • Break
    Plazma dose (500 ml)
    Begin drinking Plazma and continue drinking during strength work.

  • Strength
    Bench Press
    Warm-up with bench (bar, 95 lb, 135 lb x 5/8 sets) superset with rear delt or rotator work.

  • Break
    Plazma dose (500 ml)
    Begin drinking Plazma and continue drinking during assistance work.

  • Assistance
    Chin-up / Pull-up
    Side Bend
    Triceps Pushdown
    Work until so pumped that it’s not possible to do another rep.

  • Post-Workout
    Post-Workout Meal
    Mag-10 Dose (500 ml)

There are three things that I noticed when using Plazma and Mag-10:

First, you’ll no longer experience much, if any, soreness from your training. I even went off Plazma and trained without it to see if I would notice a difference, and I did.

There’s no doubt in my mind that Plazma allows you to train without getting sore. I even had my wife try the protocol to see if she noticed a difference. She had the same experience as I did.

The second thing that we both noticed is Plazma allowed us both to train longer. This was especially apparent when we did Prowler work.

Lastly, Plazma and Mag-10 help your muscles recover, not your joints. For many of us who train heavy, joint soreness is the determining factor in your training. So be careful, because Plazma and Mag-10 will tell your muscles one thing but your joints will tell you another. You’ll have to remember that it doesn’t give you license to do more. Use it to do what you usually do, but only BETTER. In other words, use Plazma and Mag-10 to bring what you’re currently doing to a higher level.

Phase 1 Workouts

WEEK 1

MONDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Box Jump 3 5
Strength Squat (70%,80%,90%) 3 3,3,3+
(go for rep PR)
Bench Press (75%) 5 5 1 min.
Assistance Chin-up / Pull-up 50 total
Side Bend 2 25
Triceps Pushdown 3 15-25

WEDNESDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Overhead Med Ball Throw 10
Strength Deadlift (70%,80%,90%) 3 3,3,3+
(go for rep PR)
Press (75%) 5 5 1 min.
Assistance Barbell Curls 3 10
Back Raises (bodyweight) 3 10-15
Band Pull-Apart / Face Pull 100 total

FRIDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Standing Long Jump (stick landings) 3 5
Strength Squat (75%) 5 5 1 min.
Bench Press (70%,80%,90%) 3 3,3,3+
(go for rep PR)
Assistance Chin-up / Pull-up 50 total
Side Bend 2 25
Triceps Pushdown 3 15-25

TUESDAY / THURSDAY / SATURDAY

Exercise Distance/Sets
Conditioning Weighted Vest 2 miles
Mobility DeFranco Agile 8 3 x/day

WEEK 2

MONDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Med Ball Slam 15
Strength Deadlift (75%) 5 3 1 min.
Press (70%,80%,90%) 3 3,3,3+
(go for rep PR)
Assistance Barbell Curls 3 10
Back Raises (bodyweight) 3 10-15
Band Pull-Apart / Face Pull 100 total

WEDNESDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Box Jump 3 5
Strength Squat (65%,75%,85%) 3 5,5,5+
(go for rep PR)
Bench Press (75%) 5 5 1 min.
Assistance Chin-up / Pull-up 50 total
Side Bend 2 25
Triceps Pushdown 3 15-25

FRIDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Overhead Med Ball Throw 10
Strength Deadlift (65%,75%,85%) 3 3,3,3+
(go for rep PR)
Press (75%) 5 5 1 min.
Assistance Barbell Curls 3 10
Back Raises (bodyweight) 3 10-15
Band Pull-Apart / Face Pull 100 total

TUESDAY / THURSDAY / SATURDAY

Exercise Distance/Sets
Conditioning Weighted Vest 2 miles
Mobility DeFranco Agile 8 3 x/day

WEEK 3

MONDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Standing Long Jump (stick landings) 3 5
Strength Squat (75%) 5 5 1 min.
Bench Press (65%,75%,85%) 3 5,5,5+
(go for rep PR)
Assistance Chin-up / Pull-up 50 total
Side Bend 2 25
Triceps Pushdown 3 15-25

WEDNESDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Med Ball Slam 15
Strength Deadlift (75%) 5 3 1 min.
Press (65%,75%,85%) 3 5,5,5+
(go for rep PR)
Assistance Barbell Curls 3 10
Back Raises (bodyweight) 3 10-15
Band Pull-Apart / Face Pull 100 total

FRIDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Box Jump 3 5
Strength Squat (75%,85%,95%) 3 5,3,1+
(go for rep PR)
Bench Press (75%) 5 5 1 min.
Assistance Chin-up / Pull-up 50 total
Side Bend 2 25
Triceps Pushdown 3 15-25

TUESDAY / THURSDAY / SATURDAY

Exercise Distance/Sets
Conditioning Weighted Vest 2 miles
Mobility DeFranco Agile 8 3 x/day

WEEK 4

MONDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Overhead Med Ball Throw 10
Strength Deadlift (75%,85%,95%) 3 3,3,1+
(go for rep PR)
Press (75%) 5 5 1 min.
Assistance Barbell Curls 3 10
Back Raises (bodyweight) 3 10-15
Band Pull-Apart / Face Pull 100 total

WEDNESDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Standing Long Jump (stick landings) 3 5
Strength Squat (75%) 5 5 1 min.
Bench Press (75%,85%,95%) 3 5,3,1+
(go for rep PR)
Assistance Chin-up / Pull-up 50 total
Side Bend 2 25
Triceps Pushdown 3 15-25

FRIDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Med Ball Slam 15
Strength Deadlift (75%) 5 3 1 min.
Press (75%,85%,95%) 3 5,3,1+
(go for rep PR)
Assistance Barbell Curls 3 10
Back Raises (bodyweight) 3 10-15
Band Pull-Apart / Face Pull 100 total

TUESDAY / THURSDAY / SATURDAY

Exercise Distance/Sets
Conditioning Weighted Vest 2 miles
Mobility DeFranco Agile 8 3 x/day

WEEK 5

MONDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Box Jump 3 5
Strength Squat (75%) 5 5 1 min.
Bench Press (75%) 5 5 1 min.
Assistance Chin-up / Pull-up 50 total
Side Bend 2 25
Triceps Pushdown 3 15-25

WEDNESDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Overhead Med Ball Throw 10
Strength Deadlift (75%) 5 3 1 min.
Press (75%) 5 5 1 min.
Assistance Barbell Curls 3 10
Back Raises (bodyweight) 3 10-15
Band Pull-Apart / Face Pull 100 total

FRIDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Standing Long Jump (stick landings) 3 5
Strength Squat (75%) 5 5 1 min.
Bench Press (75%) 5 5 1 min.
Assistance Chin-up / Pull-up 50 total
Side Bend 2 25
Triceps Pushdown 3 15-25

TUESDAY / THURSDAY / SATURDAY

Exercise Distance/Sets
Conditioning Weighted Vest 2 miles
Mobility DeFranco Agile 8 3 x/day

Phase 2 Workouts

WEEK 6

MONDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Box Jump 3 5
Strength Squat (70%,80%,90%) 4 3,3,3,TM x PR*
Bench Press (75%) 7 5 1 min.
Assistance Chin-up / Pull-up 5 5
Side Bend 2 25
Triceps Pushdown 100 total

* Perform one set with your Training Max for a PR rep max.

WEDNESDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Overhead Med Ball Throw 10
Strength Deadlift (70%,80%,90%) 4 3,3,3,TM x PR*
Press (75%) 7 5 1 min.
Assistance Barbell Curls 5 10
Back Raises (bodyweight) 3 10-15
Band Pull-Apart / Face Pull 100 total

* Perform one set with your Training Max for a PR rep max. Do not go over 5 reps on this set.

FRIDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Standing Long Jump (stick landings) 3 5
Strength Squat (75%) 7 5 1 min.
Bench Press (70%,80%,90%) 4 3,3,3,TM x PR*
Assistance Chin-up / Pull-up 5 5
Side Bend 2 25
Triceps Pushdown 100 total

* Perform one set with your Training Max for a PR rep max.

TUESDAY / THURSDAY / SATURDAY

Exercise Distance/Sets
Conditioning Weighted Vest 2 miles
Mobility DeFranco Agile 8 3 x/day

WEEK 7

MONDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Med Ball Slam 15
Strength Deadlift (75%) 7 3 1 min.
Press (70%,80%,90%) 4 3,3,3,TM x PR*
Assistance Barbell Curls 5 10
Back Raises (bodyweight) 3 10-15
Band Pull-Apart / Face Pull 100 total

* Perform one set with your Training Max for a PR rep max.

WEDNESDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Box Jump 3 5
Strength Squat (65%,75%,85%) 4 5,5,5,TM x PR*
Bench Press (75%) 7 5 1 min.
Assistance Chin-up / Pull-up 5 5
Side Bend 2 25
Triceps Pushdown 100 total

* Perform one set with your Training Max for a PR rep max.

FRIDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Overhead Med Ball Throw 10
Strength Deadlift (65%,75%,85%) 4 3,3,3,TM x PR*
Press (75%) 7 5 1 min.
Assistance Barbell Curls 5 10
Back Raises (bodyweight) 3 10-15
Band Pull-Apart / Face Pull 100 total

* Perform one set with your Training Max for a PR rep max. Do not go over 5 reps on this set.

TUESDAY / THURSDAY / SATURDAY

Exercise Distance/Sets
Conditioning Weighted Vest 2 miles
Mobility DeFranco Agile 8 3 x/day

WEEK 8

MONDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Standing Long Jump (stick landings) 3 5
Strength Squat (75%) 7 5 1 min.
Bench Press (65%,75%,85%) 4 5,5,5,TM x PR*
Assistance Chin-up / Pull-up 5 5
Side Bend 2 25
Triceps Pushdown 100 total

* Perform one set with your Training Max for a PR rep max.

WEDNESDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Med Ball Slam 15
Strength Deadlift (75%) 7 3 1 min.
Press (65%,75%,85%) 4 5,5,5,TM x PR*
Assistance Barbell Curls 5 10
Back Raises (bodyweight) 3 10-15
Band Pull-Apart / Face Pull 100 total

* Perform one set with your Training Max for a PR rep max.

FRIDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Box Jump 3 5
Strength Squat (75%,85%,95%) 4 5,3,1,TM x PR*
Bench Press (75%) 7 5 1 min.
Assistance Chin-up / Pull-up 5 5
Side Bend 2 25
Triceps Pushdown 100 total

* Perform one set with your Training Max for a PR rep max.

TUESDAY / THURSDAY / SATURDAY

Exercise Distance/Sets
Conditioning Weighted Vest 2 miles
Mobility DeFranco Agile 8 3 x/day

WEEK 9

MONDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Overhead Med Ball Throw 10
Strength Deadlift (75%,85%,95%) 4 3,3,1,TM x PR*
Press (75%) 7 5 1 min.
Assistance Barbell Curls 5 10
Back Raises (bodyweight) 3 10-15
Band Pull-Apart / Face Pull 100 total

* Perform one set with your Training Max for a PR rep max. Do not go over 5 reps on this set.

WEDNESDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Standing Long Jump (stick landings) 3 5
Strength Squat (75%) 7 5 1 min.
Bench Press (75%,85%,95%) 4 5,3,1,TM x PR*
Assistance Chin-up / Pull-up 5 5
Side Bend 2 25
Triceps Pushdown 100 total

* Perform one set with your Training Max for a PR rep max.

FRIDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Med Ball Slam 15
Strength Deadlift (75%) 7 3 1 min.
Press (75%,85%,95%) 4 5,3,1,TM x PR*
Assistance Barbell Curls 5 10
Back Raises (bodyweight) 3 10-15
Band Pull-Apart / Face Pull 100 total

* Perform one set with your Training Max for a PR rep max.

TUESDAY / THURSDAY / SATURDAY

Exercise Distance/Sets
Conditioning Weighted Vest 2 miles
Mobility DeFranco Agile 8 3 x/day

WEEK 10

MONDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Box Jump 3 5
Strength Squat (75%) 5 5 1 min.
Bench Press (75%) 5 5 1 min.
Assistance Chin-up / Pull-up 50 total
Side Bend 2 25
Triceps Pushdown 3 15-25

WEDNESDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Overhead Med Ball Throw 10
Strength Deadlift (75%) 5 3 1 min.
Press (75%) 5 5 1 min.
Assistance Barbell Curls 3 10
Back Raises (bodyweight) 3 10-15
Band Pull-Apart / Face Pull 100 total

FRIDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Standing Long Jump (stick landings) 3 5
Strength Squat (75%) 5 5 1 min.
Bench Press (75%) 5 5 1 min.
Assistance Chin-up / Pull-up 50 total
Side Bend 2 25
Triceps Pushdown 3 15-25

TUESDAY / THURSDAY / SATURDAY

Exercise Distance/Sets
Conditioning Weighted Vest 2 miles
Mobility DeFranco Agile 8 3 x/day

Phase 3 Workouts

WEEK 11

MONDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Box Jump 3 5
Strength Squat (Joker sets* @70-75%) 6 TM x PR**,5
Bench Press (80%) 5-8 3 1 min.
Assistance Chin-up / Pull-up 50 total
Side Bend 2 25
Triceps Pushdown 3 15-25

* See Beyond 5/3/1 book for Joker sets.
** Work up to your Training Max for a PR set.

WEDNESDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Overhead Med Ball Throw 10
Strength Deadlift (Joker sets* @70-75%) 6 TM x PR**,3
Press (80%) 5-8 3 1 min.
Assistance Barbell Curls 3 10
Back Raises (bodyweight) 3 10-15
Band Pull-Apart / Face Pull 100 total

* See Beyond 5/3/1 book for Joker sets.
** Work up to your Training Max for a PR set.

FRIDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Standing Long Jump (stick landings) 3 5
Strength Squat (80%) 5-8 3 1 min.
Bench Press (Joker sets* @70-75%) 6 TM x PR**,5
Assistance Chin-up / Pull-up 50 total
Side Bend 2 25
Triceps Pushdown 3 15-25

* See Beyond 5/3/1 book for Joker sets.
** Work up to your Training Max for a PR set.

TUESDAY / THURSDAY / SATURDAY

Exercise Distance/Sets
Conditioning Weighted Vest 2 miles
Mobility DeFranco Agile 8 3 x/day

WEEK 12

MONDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Med Ball Slam 15
Strength Deadlift (80%) 5-8 3 1 min.
Press (Joker sets* @70-75%) 6 TM x PR**,5
Assistance Barbell Curls 3 10
Back Raises (bodyweight) 3 10-15
Band Pull-Apart / Face Pull 100 total

* See Beyond 5/3/1 book for Joker sets.
** Work up to your Training Max for a PR set.

WEDNESDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Box Jump 3 5
Strength Squat (Joker sets* @70-75%) 6 TM x PR**,5
Bench Press (80%) 5-8 3 1 min.
Assistance Chin-up / Pull-up 50 total
Side Bend 2 25
Triceps Pushdown 3 15-25

* See Beyond 5/3/1 book for Joker sets.
** Work up to your Training Max for a PR set.

FRIDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Overhead Med Ball Throw 10
Strength Deadlift (Joker sets* @70-75%) 6 TM x PR**,3
Press (80%) 5-8 3 1 min.
Assistance Barbell Curls 3 10
Back Raises (bodyweight) 3 10-15
Band Pull-Apart / Face Pull 100 total

* See Beyond 5/3/1 book for Joker sets.
** Work up to your Training Max for a PR set.

TUESDAY / THURSDAY / SATURDAY

Exercise Distance/Sets
Conditioning Weighted Vest 2 miles
Mobility DeFranco Agile 8 3 x/day

WEEK 13

MONDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Standing Long Jump (stick landings) 3 5
Strength Squat (80%) 5-8 3 1 min.
Bench Press (Joker sets* @70-75%) 6 TM x PR**,5
Assistance Chin-up / Pull-up 50 total
Side Bend 2 25
Triceps Pushdown 3 15-25

* See Beyond 5/3/1 book for Joker sets.
** Work up to your Training Max for a PR set.

WEDNESDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Med Ball Slam 15
Strength Deadlift (80%) 5-8 3 1 min.
Press (Joker sets* @70-75%) 6 TM x PR**,5
Assistance Barbell Curls 3 10
Back Raises (bodyweight) 3 10-15
Band Pull-Apart / Face Pull 100 total

* See Beyond 5/3/1 book for Joker sets.
** Work up to your Training Max for a PR set.

FRIDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Box Jump 3 5
Strength Squat (Joker sets* @70-75%) 6 TM x PR**,5
Bench Press (80%) 5-8 3 1 min.
Assistance Chin-up / Pull-up 50 total
Side Bend 2 25
Triceps Pushdown 3 15-25

* See Beyond 5/3/1 book for Joker sets.
** Work up to your Training Max for a PR set.

TUESDAY / THURSDAY / SATURDAY

Exercise Distance/Sets
Conditioning Weighted Vest 2 miles
Mobility DeFranco Agile 8 3 x/day

WEEK 14

MONDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Overhead Med Ball Throw 10
Strength Deadlift (Joker sets* @70-75%) 6 TM x PR**,3
Press (80%) 5-8 3 1 min.
Assistance Barbell Curls 3 10
Back Raises (bodyweight) 3 10-15
Band Pull-Apart / Face Pull 100 total

* See Beyond 5/3/1 book for Joker sets.
** Work up to your Training Max for a PR set.

WEDNESDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Standing Long Jump (stick landings) 3 5
Strength Squat (80%) 5-8 3 1 min.
Bench Press (Joker sets* @70-75%) 6 TM x PR**,5
Assistance Chin-up / Pull-up 50 total
Side Bend 2 25
Triceps Pushdown 3 15-25

* See Beyond 5/3/1 book for Joker sets.
** Work up to your Training Max for a PR set.

FRIDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Med Ball Slam 15
Strength Deadlift (80%) 5-8 3 1 min.
Press (Joker sets* @70-75%) 6 TM x PR**,5
Assistance Barbell Curls 3 10
Back Raises (bodyweight) 3 10-15
Band Pull-Apart / Face Pull 100 total

* See Beyond 5/3/1 book for Joker sets.
** Work up to your Training Max for a PR set.

TUESDAY / THURSDAY / SATURDAY

Exercise Distance/Sets
Conditioning Weighted Vest 2 miles
Mobility DeFranco Agile 8 3 x/day

WEEK 15

MONDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Box Jump 3 5
Strength Squat (75%) 5 5 1 min.
Bench Press (75%) 5 5 1 min.
Assistance Chin-up / Pull-up 50 total
Side Bend 2 25
Triceps Pushdown 3 15-25

WEDNESDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Overhead Med Ball Throw 10
Strength Deadlift (75%) 5 5 1 min.
Press (75%) 5 5 1 min.
Assistance Barbell Curls 3 10
Back Raises (bodyweight) 3 10-15
Band Pull-Apart / Face Pull 100 total

FRIDAY

Exercise Sets Reps Rest
Warm-up DeFranco Agile 8
Dynamic Standing Long Jump (stick landings) 3 5
Strength Squat (75%) 5 5 1 min.
Bench Press (75%) 5 5 1 min.
Assistance Chin-up / Pull-up 50 total
Side Bend 2 25
Triceps Pushdown 3 15-25

TUESDAY / THURSDAY / SATURDAY

Exercise Distance/Sets
Conditioning Weighted Vest 2 miles
Mobility DeFranco Agile 8 3 x/day

Phase 4 Workouts

WEEK 16

MONDAY

Exercise Sets Reps
Warm-up DeFranco Agile 8
Dynamic Box Jump 3 5
Strength Squat (70%,80%,90%) 5 3,3,3,TM x 1,Joker sets*
Bench Press Work up to your TM using triples at 10% jumps**
Assistance Weighted Chin-up / Pull-up 5 5
Side Bend 2 25
Triceps Pushdown 3 15-25

* Use 5-10% jump after TM set. Use singles, doubles or triples on the Joker Sets and NEVER miss.
** For example: 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3, TM x 1. Do only a single at your TM. Do not do any Joker sets.

WEDNESDAY

Exercise Sets Reps
Warm-up DeFranco Agile 8
Dynamic Overhead Med Ball Throw 10
Strength Deadlift (70%,80%,90%) 5 3,3,3,TM x 1,Joker sets*
Press Work up to your TM using triples at 10% jumps**
Assistance Barbell Curls 3 10
Back Raises (bodyweight) 3 10-15
Band Pull-Apart / Face Pull 100 total

* Use 5-10% jump after TM set. Use singles, doubles or triples on the Joker Sets and NEVER miss.
** For example: 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3, TM x 1. Do only a single at your TM. Do not do any Joker sets.

FRIDAY

Exercise Sets Reps
Warm-up DeFranco Agile 8
Dynamic Standing Long Jump (stick landings) 3 5
Strength Squat Work up to your TM using triples at 10% jumps*
Bench Press (70%,80%,90%) 5 3,3,3,TM x 1,Joker sets**
Assistance Weighted Chin-up / Pull-up 5 5
Side Bend 2 25
Triceps Pushdown 3 15-25

* For example: 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3, TM x 1. Do only a single at your TM. Do not do any Joker sets.
** Use 5-10% jump after TM set. Use singles, doubles or triples on the Joker Sets and NEVER miss.

TUESDAY / THURSDAY / SATURDAY

Exercise Distance/Sets
Conditioning Weighted Vest 2 miles
Mobility DeFranco Agile 8 3 x/day

WEEK 17

MONDAY

Exercise Sets Reps
Warm-up DeFranco Agile 8
Dynamic Med Ball Slam 15
Strength Deadlift Work up to your TM using triples at 10% jumps*
Press (70%,80%,90%) 5 3,3,3,TM x 1,Joker sets**
Assistance Barbell Curls 3 10
Back Raises (bodyweight) 3 10-15
Band Pull-Apart / Face Pull 100 total

* For example: 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3, TM x 1. Do only a single at your TM. Do not do any Joker sets.
** Use 5-10% jump after TM set. Use singles, doubles or triples on the Joker Sets and NEVER miss.

WEDNESDAY

Exercise Sets Reps
Warm-up DeFranco Agile 8
Dynamic Box Jump 3 5
Strength Squat (70%,80%,90%) 5 3,3,3,TM x 1,Joker sets*
Bench Press Work up to your TM using triples at 10% jumps**
Assistance Weighted Chin-up / Pull-up 5 5
Side Bend 2 25
Triceps Pushdown 3 15-25

* Use 5-10% jump after TM set. Use singles, doubles or triples on the Joker Sets and NEVER miss.
** For example: 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3, TM x 1. Do only a single at your TM. Do not do any Joker sets.

FRIDAY

Exercise Sets Reps
Warm-up DeFranco Agile 8
Dynamic Overhead Med Ball Throw 10
Strength Deadlift (70%,80%,90%) 5 3,3,3,TM x 1,Joker sets*
Press Work up to your TM using triples at 10% jumps**
Assistance Barbell Curls 3 10
Back Raises (bodyweight) 3 10-15
Band Pull-Apart / Face Pull 100 total

* Use 5-10% jump after TM set. Use singles, doubles or triples on the Joker Sets and NEVER miss.
** For example: 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3, TM x 1. Do only a single at your TM. Do not do any Joker sets.

TUESDAY / THURSDAY / SATURDAY

Exercise Distance/Sets
Conditioning Weighted Vest 2 miles
Mobility DeFranco Agile 8 3 x/day

WEEK 18

MONDAY

Exercise Sets Reps
Warm-up DeFranco Agile 8
Dynamic Standing Long Jump (stick landings) 3 5
Strength Squat Work up to your TM using triples at 10% jumps*
Bench Press (70%,80%,90%) 5 3,3,3,TM x 1,Joker sets**
Assistance Weighted Chin-up / Pull-up 5 5
Side Bend 2 25
Triceps Pushdown 3 15-25

* For example: 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3, TM x 1. Do only a single at your TM. Do not do any Joker sets.
** Use 5-10% jump after TM set. Use singles, doubles or triples on the Joker Sets and NEVER miss.

WEDNESDAY

Exercise Sets Reps
Warm-up DeFranco Agile 8
Dynamic Med Ball Slam 15
Strength Deadlift Work up to your TM using triples at 10% jumps*
Press (70%,80%,90%) 5 3,3,3,TM x 1,Joker sets**
Assistance Barbell Curls 3 10
Back Raises (bodyweight) 3 10-15
Band Pull-Apart / Face Pull 100 total

* For example: 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3, TM x 1. Do only a single at your TM. Do not do any Joker sets.
** Use 5-10% jump after TM set. Use singles, doubles or triples on the Joker Sets and NEVER miss.

FRIDAY

Exercise Sets Reps
Warm-up DeFranco Agile 8
Dynamic Box Jump 3 5
Strength Squat (70%,80%,90%) 5 3,3,3,TM x 1,Joker sets*
Bench Press Work up to your TM using triples at 10% jumps**
Assistance Weighted Chin-up / Pull-up 5 5
Side Bend 2 25
Triceps Pushdown 3 15-25

* Use 5-10% jump after TM set. Use singles, doubles or triples on the Joker Sets and NEVER miss.
** For example: 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3, TM x 1. Do only a single at your TM. Do not do any Joker sets.

TUESDAY / THURSDAY / SATURDAY

Exercise Distance/Sets
Conditioning Weighted Vest 2 miles
Mobility DeFranco Agile 8 3 x/day

WEEK 19

MONDAY

Exercise Sets Reps
Warm-up DeFranco Agile 8
Dynamic Overhead Med Ball Throw 10
Strength Deadlift (70%,80%,90%) 5 3,3,3,TM x 1,Joker sets*
Press Work up to your TM using triples at 10% jumps**
Assistance Barbell Curls 3 10
Back Raises (bodyweight) 3 10-15
Band Pull-Apart / Face Pull 100 total

* Use 5-10% jump after TM set. Use singles, doubles or triples on the Joker Sets and NEVER miss.
** For example: 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3, TM x 1. Do only a single at your TM. Do not do any Joker sets.

WEDNESDAY

Exercise Sets Reps
Warm-up DeFranco Agile 8
Dynamic Standing Long Jump (stick landings) 3 5
Strength Squat Work up to your TM using triples at 10% jumps*
Bench Press (70%,80%,90%) 5 3,3,3,TM x 1,Joker sets**
Assistance Weighted Chin-up / Pull-up 5 5
Side Bend 2 25
Triceps Pushdown 3 15-25

* For example: 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3, TM x 1. Do only a single at your TM. Do not do any Joker sets.
** Use 5-10% jump after TM set. Use singles, doubles or triples on the Joker Sets and NEVER miss.

FRIDAY

Exercise Sets Reps
Warm-up DeFranco Agile 8
Dynamic Med Ball Slam 15
Strength Deadlift Work up to your TM using triples at 10% jumps*
Press (70%,80%,90%) 5 3,3,3,TM x 1,Joker sets**
Assistance Barbell Curls 3 10
Back Raises (bodyweight) 3 10-15
Band Pull-Apart / Face Pull 100 total

* For example: 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3, TM x 1. Do only a single at your TM. Do not do any Joker sets.
** Use 5-10% jump after TM set. Use singles, doubles or triples on the Joker Sets and NEVER miss.

TUESDAY / THURSDAY / SATURDAY

Exercise Distance/Sets
Conditioning Weighted Vest 2 miles
Mobility DeFranco Agile 8 3 x/day

WEEK 20

MONDAY

Exercise Sets Reps
Warm-up DeFranco Agile 8
Dynamic Box Jump 3 5
Strength Squat Work up to TM for a single using 10% jumps.
Bench Press Work up to TM for a single using 10% jumps.
Assistance None

WEDNESDAY

Exercise Sets Reps
Warm-up DeFranco Agile 8
Dynamic Overhead Med Ball Throw 10
Strength Squat Work up to 85% of TM for a single using 10% jumps.
Bench Press Work up to 85% of TM for a single using 10% jumps.
Assistance None

TUESDAY / THURSDAY / SATURDAY

Exercise Distance/Sets
Conditioning Weighted Vest 2 miles
Mobility DeFranco Agile 8 3 x/day

SATURDAY: MEET

MD-Buy-on-Amazon

2 Likes

Do you increase your training max for each 5 week cycle?

Yes sir. 5 pounds on upper body lifts, 10 pounds for lower.

Thanks! Likely a dumb question I’m pretty confused as to what the difference is between the joker sets in phase 3 and phase 4.

Phase 3 has 6 total sets and joker sets to be completed at 70% to 75%. Are those joker sets actually more akin to first set last? In Phase 3 Are my first three sets the traditional 5/3/1 (i.e. 3, 3, 3+) and the final three sets are sets of 5 at 70% to 75%?

Phase 4 reads more straightforward. 5/3/1 sets followed by joker sets in 5% to 10% increments for 1’s, 2’s, and 3’s (no fails).

Any help appreciated.

I’ve been wondering the same thing. I’ve been planning to give this a shot after 12 weeks of Thib’s FireReady plan.

@davemccright – do you know what Wendler meant here?

@barley1 @mcmcco1 It’s written confusingly, but I believe that it’s supposed to be like, PR set, Joker Set, 5 reps at 70-75%. I think the formatting may have just been lost in translation from the original article to the move to BSL

Thanks, Dave!

And even if that’s not what Wendler meant, it sounds good, so I’ll do just that. :laughing:

I’m wondering, I have been following this routine over 20 weeks now, what would be recommended after? Just start the cycle again?
Kinda lost in finding a good muscle build up routine…
Hope someone could help me with that.

I’d buy a copy of 531 Forever. It has enough programs to last you a lifetime, as well as general wisdom and strategies from Jim Wendler. You’ll be surprised by the multiple variations you’ll find to keep you excited to train.

2 Likes