5/3/1 Triumvirate
The base 5/3/1 template and most popular variant. Each day's main lift follows the 5/3/1 wave (5s / 3s / 5-3-1 / deload), then three 5×10 assistance exercises for balanced push, pull, and core. Simple, proven, and infinitely repeatable. Your training maxes carry over from 5/3/1 For Beginners automatically.
Free during beta · auto progression, rest timers & PR tracking built in
What is 5/3/1 Triumvirate?
The Triumvirate is the template Jim Wendler showcased in the original 5/3/1 book, and it's still the cleanest expression of the system: four sessions a week, each owned by a single main lift — squat, overhead press, deadlift and bench — worked through the monthly percentage wave with an all-out top set, then a short block of 5×10 assistance and you're done. No supplemental barbell volume, no filler. Where Boring But Big follows the main work with five more sets of the same lift, the Triumvirate routine spends that budget on variety instead: leg press and leg curls behind the squat, dips and chins behind the press, good mornings and hanging leg raises behind the deadlift, dumbbell rows behind the bench.
Every day covers a push, a pull and core through those three assistance slots, so the week stays balanced even though each barbell lift only appears once. That single weekly exposure is the whole point — maximal recovery per lift, with the AMRAP set as the weekly test.
Is 5/3/1 Triumvirate right for you?
This is the post-novice default. If session-to-session weight jumps have stopped working and you want a program you could run for years, the Triumvirate asks the least of any 5/3/1 spreadsheet: four moderate-length days, ordinary gym equipment, and enough recovery headroom that it survives a cut, a stressful job or a sport season. Choose Boring But Big over it when getting bigger is the priority and you can eat for it; choose the Triumvirate when you mainly want the four lifts going up without wrecking yourself. Coming off 5/3/1 For Beginners, this is the intended next step — Durata carries your training maxes over automatically.
How progression works
Each lift's weights are percentages of a training max, not your true max. The four-week cycle runs 5s week, 3s week, then the namesake 5/3/1 week where the final single sits at 95% of TM — and the last set of each of those weeks is pushed for maximum reps. Week four is a light deload, after which the TM rises: 2.5 kg for bench and overhead press, 5 kg for squat and deadlift. The assistance work advances on its own double-progression rule — work each 5×10 exercise up to sets of 12, add 2.5 kg, drop back to tens. Durata tracks the AMRAP reps and applies both rules for you.
Durata runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
5/3/1 Triumvirate — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Week 14 sessions
Squat — 5s week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP | 2:30 |
| Leg Press (Machine) | 5×10–12 | 2:30 |
| Lying Leg Curl (Machine) | 5×10–12 | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
OHP — 5s week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP | 2:30 |
| Triceps Dip | 5×10+ AMRAP | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Deadlift — 5s week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP | 2:30 |
| Good Morning (Barbell) | 5×10–12 | 2:30 |
| Lying Leg Curl (Machine) | 5×10–12 | 2:30 |
| Hanging Leg Raise | 5×10–12 | 2:30 |
Bench — 5s week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP | 2:30 |
| Dumbbell Row | 5×10–12 | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Week 24 sessions
Squat — 3s week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP | 2:30 |
| Leg Press (Machine) | 5×10–12 | 2:30 |
| Lying Leg Curl (Machine) | 5×10–12 | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
OHP — 3s week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP | 2:30 |
| Triceps Dip | 5×10+ AMRAP | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Deadlift — 3s week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP | 2:30 |
| Good Morning (Barbell) | 5×10–12 | 2:30 |
| Lying Leg Curl (Machine) | 5×10–12 | 2:30 |
| Hanging Leg Raise | 5×10–12 | 2:30 |
Bench — 3s week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP | 2:30 |
| Dumbbell Row | 5×10–12 | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Week 34 sessions
Squat — 5/3/1 week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% AMRAP | 2:30 |
| Leg Press (Machine) | 5×10–12 | 2:30 |
| Lying Leg Curl (Machine) | 5×10–12 | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
OHP — 5/3/1 week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% AMRAP | 2:30 |
| Triceps Dip | 5×10+ AMRAP | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Deadlift — 5/3/1 week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% AMRAP | 2:30 |
| Good Morning (Barbell) | 5×10–12 | 2:30 |
| Lying Leg Curl (Machine) | 5×10–12 | 2:30 |
| Hanging Leg Raise | 5×10–12 | 2:30 |
Bench — 5/3/1 week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% AMRAP | 2:30 |
| Dumbbell Row | 5×10–12 | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Week 44 sessions
Squat — Deload
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:30 |
| Leg Press (Machine) | 5×10–12 | 2:30 |
| Lying Leg Curl (Machine) | 5×10–12 | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
OHP — Deload
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:30 |
| Triceps Dip | 5×10+ AMRAP | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Deadlift — Deload
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:30 |
| Good Morning (Barbell) | 5×10–12 | 2:30 |
| Lying Leg Curl (Machine) | 5×10–12 | 2:30 |
| Hanging Leg Raise | 5×10–12 | 2:30 |
Bench — Deload
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:30 |
| Dumbbell Row | 5×10–12 | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
5/3/1 Triumvirate — common questions
Triumvirate or Boring But Big — which should I run first?
Run the Triumvirate first. It teaches you the 5/3/1 rhythm at a volume almost anyone recovers from, and you can always bolt on size later. BBB's 5×10 squat and deadlift sets punish thin recovery; the Triumvirate's leg press and good mornings don't.
Can I swap the assistance exercises?
Yes — Wendler treats assistance as interchangeable as long as each day still gets its push, pull and core work at around 50 reps apiece. Keep the main lifts and their percentages untouched; that part is the program.
How long is a Triumvirate session?
Roughly 45–60 minutes. Three ramping main sets with full rests take 15–20 minutes, and three 5×10 assistance moves on shorter rests fill the rest. It's noticeably quicker than BBB.
What happens if I miss the prescribed reps on a top set?
One rough day changes nothing — finish the cycle. If a lift keeps landing under its minimum reps across cycles, reset that lift's training max down 10% and climb back. Because the TM starts near 90% of your real max, the built-in buffer absorbs most bad weeks.
How many cycles can I keep running it?
Indefinitely — it's a recurring 4-week loop, and adding 2.5–5 kg to each TM per month is sustainable for years. Rotate to BBB for a size block or a peaking program before a meet, then come back; your maxes pick up where they left off.
Source: Jim Wendler — 5/3/1 programming
Durata is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
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