5/3/1 Triumvirate
5/3/1 Triumvirate is a 4-day strength training approach focused on strength. Use this page to understand the structure and organize the routine in Gym Log.
What is the 5/3/1 Triumvirate?
5/3/1 Triumvirate is a 4-day strength training approach focused on strength. Use this page to understand the structure and organize the routine in Gym Log. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Squat — 5/3/1 main work
- Assistance 1 — 5×10
- Assistance 2 — 5×10
Triumvirate emphasizes a small number of assistance movements rather than a large menu of accessories.
- Bench Press — 5/3/1 main work
- Assistance 1 — 5×10
- Assistance 2 — 5×10
Keep assistance focused on movements that support the main lift.
- Deadlift — 5/3/1 main work
- Assistance 1 — 5×10
- Assistance 2 — 5×10
Avoid turning assistance into additional maximal strength work.
- Overhead Press — 5/3/1 main work
- Assistance 1 — 5×10
- Assistance 2 — 5×10
The exact assistance exercises depend on the selected Triumvirate template.
How to use it
- Primary strength movements
- Supplemental work
- Accessory exercises
- Progressive loading
Who it is for
People seeking a structured strength routine with a clear weekly schedule.
Goal
Strength
Progression
Use the standard 5/3/1 percentage waves based on a Training Max, then make conservative Training Max increases for the next cycle.
Accuracy note
Triumvirate is a specific 5/3/1 assistance template; this summary intentionally leaves assistance choices flexible rather than reproducing a complete copyrighted template.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about 5/3/1 Triumvirate
How many days per week is the 5/3/1 Triumvirate?
This Gym Log listing is organized as a 4-day-per-week program.
Who is the 5/3/1 Triumvirate for?
People seeking a structured strength routine with a clear weekly schedule.
Can I track the 5/3/1 Triumvirate in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.