Plans

Specialized 4 days/week ~21 min–1h 10min

TM Test (5/3/1)

This hitPR version combines a 3/5/1 wave with 5×5 First Set Last and a final Training Max test week. During the first three weeks, the barbell overhead press, deadlift, bench press, and squat each have their own training day; the 3s and 5/3/1 weeks use a plus set, while the lighter 5s week does not. Week four reduces training to the main lift and works up to 100% of the current Training Max. The block uses elements from Jim Wendler’s 5/3/1 system, but this four-week combination is a hitPR adaptation.

Who is this plan for?

Advanced beginners and intermediate lifters with solid technique in the barbell squat, bench press, deadlift, and overhead press, plus a conservative Training Max already used in training.
You understand the basic 5/3/1 terms and want to train four days per week with one main lift per session.
You want to verify your Training Max after a training block without scheduling a true 1RM attempt.
You can end a test set as soon as reps become slow or technically sloppy; 100% TM is a planning value here, not a maximal lift.

How it works

3/5/1 Wave: Week 1 uses 70/80/90% TM for 3/3/3+, Week 2 uses 65/75/85% for 5/5/5, and Week 3 uses 75/85/95% for 5/3/1+. Plus sets appear only in the 3s and 5/3/1 weeks and end before slow grinders or technical breakdown.
5×5 First Set Last: After the main work, the first three weeks use five sets of five at the first work-set percentage: 70%, 65%, and 75% TM. FSL is removed completely during the test week.
Assistance Work: During the first three weeks, each day includes one fixed push, pull, and single-leg/core exercise. The hitPR targets range from 40 to 60 total reps depending on the exercise; assistance is removed in Week 4.
TM Test: Week 4 uses 70% × 5, 80% × 5, and 90% × 3, followed by 100% TM for three to no more than five strong reps. Fewer than three clean reps means the TM is too high for the next block. Stop after five; a high rep count on the test is not a reason for an extra-large TM increase.
After Week 4: This plan ends after the test. hitPR does not calculate a new TM automatically from the result. If the test is successful, use a conservative value again in the next TM-based plan; if you get fewer than three strong reps, lower the TM before starting the next block.

Pros & Limitations

+ The TM Test checks your planning number through submaximal performance without requiring a true 1RM attempt.

+ 3/5/1 and 5×5 FSL combine heavy performance feedback with additional technically controlled main-lift work.

+ Week 4 removes FSL and assistance completely, making the test clearly different from the normal training block.

− hitPR does not convert the test result into a new Training Max automatically; any needed correction has to be set before the next TM-based plan.

− The first three weeks are not light despite using FSL instead of 5×10: the schedule contains 88 work sets across four sessions in each of those weeks.

− The combination of 3/5/1, FSL, and an appended TM Test week is a hitPR adaptation rather than a single original Wendler template.

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5

Front

Back

Chest

15.3

Triceps

14.9

Front Delts

14.6

Glutes

14.3

Upper Back

11.3

Quads

10.8

Rear Delts

9.4

Lats

7.5

Core

7.5

Hamstrings

7.3

Biceps

5.6

Forearms

5.6

Lower Back

5.4

Adductors

5.4

Side Delts

3.5

Upper Traps

3.5

Plan Structure

Your Training Max (TM)

Enter your TM for each lift and every percentage gets its weight, rounded to 2,5 kg. The values stay in this tab and are not stored anywhere.

barbell overhead press kg barbell deadlift kg barbell bench press kg barbell squat kg

Week 1 · barbell overhead press

4 exercises · 23 sets · ~1h 5min

barbell overhead press

MAIN

Set	% TM	Weight	Reps
1	70%	—	3
2	80%	—	3
3	90%	—	3+
4–8	70%	—	5

chest dip

Goal: 50 reps totalRest 90 sec

5 × 10

sets × reps

If you cannot yet complete 5×10: Choose assisted wide-grip chest dip (kneeling).

chin-up

Goal: 40 reps totalRest 90 sec

5 × 8

sets × reps

If you cannot yet complete 5×8: Choose lever assisted chin-up.

wheel rollout

Goal: 60 reps totalRest 60 sec

5 × 12

sets × reps

If you cannot yet complete 5×12: Choose band assisted wheel rollerout.

“+” means as many clean reps as possible (AMRAP).

Week 1 · barbell bench press

4 exercises · 23 sets · ~1h 9min

barbell bench press

MAIN

Set	% TM	Weight	Reps
1	70%	—	3
2	80%	—	3
3	90%	—	3+
4–8	70%	—	5

barbell lying triceps extension skull crusher

Goal: 60 reps totalRest 60 sec

5 × 12

sets × reps

dumbbell bent over row

Goal: 40 reps totalRest 90 sec

5 × 8

sets × reps

dumbbell single leg split squat

Goal: 40 reps totalRest 90 sec

5 × 8

sets × reps

If you cannot yet complete 5×8: Choose split squats.

“+” means as many clean reps as possible (AMRAP).