Program Description
A ----- Squats Bench Press (Power Cleans)* B ------ Press Deadlifts (Chins)* Percentages and reps: Week 1 ------- 65%x5 75%x5 85%x5 Week 2 ------- 75%x5 85%x3 95%x1 If you get all the required reps, increase the weight. Otherwise, just repeat the previous two-week cycle. That's it. It's been working pretty well for me, especially for squats. Observe, this is not my program. This program is from Karl Schudt from the Starting Strength forum.
Program Overview
- LevelNovice, Beginner, Intermediate, Advanced
- GoalPowerlifting, Athletics
- EquipmentGarage Gym
- Program Length2 weeks
- Time Per Workout40 minutes
- CreatedSep 02, 2024 08:19
- Last EditedJun 18, 2025 12:53
Summary
Unlock your strength potential with Karl's 5/3/1 Method, a focused two-week program designed for serious lifters. Training just two days a week, you'll tackle essential barbell exercises like Squats, Deadlifts, and Bench Press, progressively increasing intensity to build muscle and power. Each session is structured to maximize gains while allowing ample recovery, making it ideal for those with a garage gym setup. Get ready to push your limits and achieve new personal bests!
