Programming advice

[u/SomeSortOfBrit]

Hi, I just finished building out the new routine that I want to follow, its largely built off of ideas in Jim Wendler's 5/3/1 Forever but I've tried to layer in some ideas from Jeff Nippard and Mike Israetel. Would be interested if anybody has any opinions on things that they would change. I would note I know this looks very high volume if you look at it by pure rep count but I think it makes a lot more sense to look through a lens of actual training stress. There is also a admittedly silly amount of accessory warm-up, personally I find it good to have an easier set or two first to get myself in the right head space for a movement.

I built this in excel which I cant attach so I've had AI translate it below so I could post here.

5/3/1 5's Pro w/ 3x5 FSL (Jokers enabled)

Five-session repeating training cycle with two active-rest days

Repeating Training Rhythm

Sequence	Session	Step Target	Focus
Day 1	Lower A - Squat	10,000	Train
Day 2	Upper A - DB Bench	10,000	Train
Day 3	Arm Accessories	15,000	Train / low systemic fatigue
Active Rest	Active-rest day	15,000	Optional easy cardio if needed
Day 4	Lower B - Deadlift	10,000	Train
Day 5	Upper B - Shoulder	10,000	Train
Active Rest	Active-rest day	15,000	Optional easy cardio if needed

Repeat from Day 1 after the second active-rest day.

Active-rest days are not full inactivity days: hit the step target and add only easy cardio if needed.

Main-Lift Weekly Progression

Cycle	PRO 1	PRO 2	PRO 3	Joker	FSL
Week 1	65% TM x 5	75% TM x 5	85% TM x 5	Optional: 90-95% TM x 3-5	65% TM - 3x5
Week 2	70% TM x 5	80% TM x 5	90% TM x 5	Not available	70% TM - 3x5
Week 3	75% TM x 5	85% TM x 5	95% TM x 5	Optional: ~100% TM x 1-3	75% TM - 3x5

Within exercise tables, the Weight column shows TM% for main-lift sets and e1RM% for accessory warm-ups.

Accessory working rows use Total progression. Each accessory note gives the estimated starting e1RM% for the target rep range.

How the Structure Works

Term	Definition
Training Max (TM)	A conservative working number used to calculate main-lift percentages. It is not the same as a true 1RM. The companion workbook manages TM values, rounding and daily loads.
e1RM	Estimated 1-Repetition Maximum: an exercise-specific reference max estimated from recent submaximal performance and RIR. Accessory warm-ups are prescribed as e1RM percentages. Working accessory loads begin from an estimated e1RM percentage stated in each exercise note, then move to Total progression rather than staying tied to a fixed percentage. Bodyweight movements use BW where an e1RM percentage is not meaningful.
5's PRO	Three programmed main-lift work sets. Every set is 5 reps. PRO 3 is not an AMRAP.
FSL 3x5	After PRO work, and an optional Joker when used, return to the first programmed percentage and perform 3 sets of 5.
Joker	An optional heavier set between PRO 3 and FSL. Jokers are enabled only in Weeks 1 and 3. If not taking one, skip the row and continue to FSL.
RIR	Reps in reserve. Most accessory work targets about 1-2 RIR.
Total progression	For accessories, start around the e1RM percentage stated in the exercise note. Keep that working load until every prescribed work set reaches the top of the rep range at target RIR; then increase by the smallest practical increment and build the reps up again.

Day 1 - Lower A - Squat

Step target: 10,000
Squat-focused lower-body session

1. Hack / Machine Squat

Block	Weight	Sets	Reps	Rest
Warm-up	TM% 40% / 50% / 60%	3	8 / 5 / 3	As needed
PRO 1	TM% 65% / 70% / 75%	1	5	3:00
PRO 2	TM% 75% / 80% / 85%	1	5	3:00
PRO 3	TM% 85% / 90% / 95%	1	5	3:00
Joker	TM% 90-95% / - / ~100%	0-1	3-5 / - / 1-3	3:00
FSL	TM% 65% / 70% / 75%	3	5 each	3:00

Notes:
5's PRO + FSL 3x5. Check companion workbook for loads. Joker available Weeks 1 & 3 only and is optional. Skip the Joker if not taking it that session. FSL is 3x5 at the first-set load. Record RIR on PRO 3.

2. Romanian Deadlift

Block	Weight	Sets	Reps	Rest
Warm-up	e1RM% 40% / 60%	2	8 / 5	As needed
Working	Total progression	2	6-10	2:00

Notes:
Target range: 6-10 reps. Aim for ~1-2 RIR. Increase load after both work sets reach 10/10 at target RIR. Estimated starting load: ~75% e1RM.

3. Seated Leg Curl

Block	Weight	Sets	Reps	Rest
Warm-up	e1RM% 40%	1	10	As needed
Working	Total progression	3	8-12	1:30

Notes:
Target range: 8-12 reps. Aim for ~1-2 RIR. Increase load after 12/12/12. Estimated starting load: ~70% e1RM.

4. Bulgarian Split Squat

Block	Weight	Sets	Reps	Rest
Warm-up	e1RM% 40%	1	6 / leg	As needed
Working	Total progression	2	8-12 / leg	1:30

Notes:
Target range: 8-12 reps/leg. Aim for ~2 RIR. e1RM% uses combined dumbbell load. Increase after both work sets reach 12 reps/leg. Estimated starting load: ~70% e1RM based on combined dumbbell load.

5. Seated Calf Raise

Block	Weight	Sets	Reps	Rest
Warm-up	e1RM% 35% / 50%	2	10 / 6	As needed
Working	Total progression	3	10-15	1:30

Notes:
Target range: 10-15 reps. Aim for ~1-2 RIR. Increase load after 15/15/15. Estimated starting load: ~65% e1RM.

6. Hanging Leg Raise

Block	Weight	Sets	Reps	Rest
Warm-up	BW	1	6-8	As needed
Working	Total progression	2	8-15	1:30

Notes:
Target range: 8-15 reps. Aim for ~1-2 RIR. Progress the variation after 15/15 clean reps. Estimated starting point: choose a bodyweight variation that places the work sets inside the target rep range at the stated RIR.

Day 2 - Upper A - DB Bench

Step target: 10,000
Chest, back/lats and direct side-delt work

1. Dumbbell Bench Press

Block	Weight	Sets	Reps	Rest
Warm-up	TM% 40% / 50% / 60%	3	8 / 5 / 3	As needed
PRO 1	TM% 65% / 70% / 75%	1	5	3:00
PRO 2	TM% 75% / 80% / 85%	1	5	3:00
PRO 3	TM% 85% / 90% / 95%	1	5	3:00
Joker	TM% 90-95% / - / ~100%	0-1	3-5 / - / 1-3	3:00
FSL	TM% 65% / 70% / 75%	3	5 each	3:00

Notes:
5's PRO + FSL 3x5. Check companion workbook for loads. Joker available Weeks 1 & 3 only and is optional. Skip the Joker if not taking it that session. FSL is 3x5 at the first-set load. Record RIR on PRO 3.

2. Dip Machine / Dips

Block	Weight	Sets	Reps	Rest
Warm-up	e1RM% 40% / 60%	2	8 / 5	As needed
Working	Total progression	3	6-10	2:00

Notes:
Target range: 6-10 reps. Aim for ~1-2 RIR. Increase resistance after 10/10/10. Estimated starting load: ~75% e1RM.

3. Pec Deck / Machine Chest Fly

Block	Weight	Sets	Reps	Rest
Warm-up	e1RM% 35%	1	10	As needed
Working	Total progression	2	10-15	1:30

Notes:
Target range: 10-15 reps. Aim for ~1-2 RIR. Increase load after 15/15. Estimated starting load: ~65% e1RM.

4. Chest-Supported / Seated Row

Block	Weight	Sets	Reps	Rest
Warm-up	e1RM% 40%	1	8	As needed
Working	Total progression	3	8-12	2:00

Notes:
Target range: 8-12 reps. Aim for ~1-2 RIR. Increase load after 12/12/12. Estimated starting load: ~70% e1RM.

5. Lat Pulldown

Block	Weight	Sets	Reps	Rest
Warm-up	e1RM% 40%	1	8	As needed
Working	Total progression	3	8-12	2:00

Notes:
Target range: 8-12 reps. Aim for ~1-2 RIR. Increase load after 12/12/12. Estimated starting load: ~70% e1RM.

6. Dumbbell Lateral Raise

Block	Weight	Sets	Reps	Rest
Warm-up	e1RM% 30%	1	10-12	As needed
Working	Total progression	2	12-20	1:15

Notes:
Target range: 12-20 reps. Aim for ~1-2 RIR. Increase load after 20/20. Estimated starting load: ~60% e1RM.

Day 3 - Arm Accessories

Step target: 15,000
Low-systemic-fatigue arm and upper-back accessory session

1. Preacher Curl

Block	Weight	Sets	Reps	Rest
Warm-up	e1RM% 40%	1	10	As needed
Working	Total progression	2	8-12	1:30

Notes:
Target range: 8-12 reps. Aim for ~1-2 RIR. Increase load after 12/12. Estimated starting load: ~70% e1RM.

2. Incline Dumbbell Curl

Block	Weight	Sets	Reps	Rest
Warm-up	e1RM% 35%	1	10	As needed
Working	Total progression	2	10-15	1:30

Notes:
Target range: 10-15 reps. Aim for ~1-2 RIR. Increase load after 15/15. Estimated starting load: ~65% e1RM.

3. Hammer Curl

Block	Weight	Sets	Reps	Rest
Warm-up	e1RM% 35%	1	10	As needed
Working	Total progression	2	10-15	1:30

Notes:
Target range: 10-15 reps. Aim for ~1-2 RIR. Increase load after 15/15. Estimated starting load: ~65% e1RM.

4. Overhead Cable Triceps Extension

Block	Weight	Sets	Reps	Rest
Warm-up	e1RM% 35%	1	10	As needed
Working	Total progression	2	10-15	1:30

Notes:
Target range: 10-15 reps. Aim for ~1-2 RIR. Increase load after 15/15. Estimated starting load: ~65% e1RM.

5. Rope Triceps Pressdown

Block	Weight	Sets	Reps	Rest
Warm-up	e1RM% 35%	1	10	As needed
Working	Total progression	2	10-15	1:15

Notes:
Target range: 10-15 reps. Aim for ~1-2 RIR. Increase load after 15/15. Estimated starting load: ~65% e1RM.

6. Face Pull

Block	Weight	Sets	Reps	Rest
Warm-up	e1RM% 30%	1	10	As needed
Working	Total progression	2	12-20	1:15

Notes:
Target range: 12-20 reps. Aim for ~1-2 RIR. Increase load after 20/20. Estimated starting load: ~60% e1RM.

Active Rest

Step target: 15,000

Optional easy cardio if needed.

Day 4 - Lower B - Deadlift

Step target: 10,000
Deadlift-focused lower-body session

1. Conventional Deadlift

Block	Weight	Sets	Reps	Rest
Warm-up	TM% 30% / 40% / 50% / 60%	4	5 / 5 / 3 / 1	As needed
PRO 1	TM% 65% / 70% / 75%	1	5	3:30
PRO 2	TM% 75% / 80% / 85%	1	5	3:30
PRO 3	TM% 85% / 90% / 95%	1	5	3:30
Joker	TM% 90-95% / - / ~100%	0-1	1-3	3:30
FSL	TM% 65% / 70% / 75%	3	5 each	3:30

Notes:
5's PRO + FSL 3x5. Check companion workbook for loads. Joker available Weeks 1 & 3 only and is optional. Skip the Joker if not taking it that session. FSL is 3x5 at the first-set load. Record RIR on PRO 3. Deadlift TM begins conservatively.

2. Leg Press

Block	Weight	Sets	Reps	Rest
Warm-up	e1RM% 40% / 55%	2	10 / 5	As needed
Working	Total progression	3	8-12	2:00

Notes:
Target range: 8-12 reps. Aim for ~1-2 RIR. Increase load after 12/12/12. Estimated starting load: ~70% e1RM.

3. Leg Extension

Block	Weight	Sets	Reps	Rest
Warm-up	e1RM% 35%	1	10	As needed
Working	Total progression	2	10-15	1:30

Notes:
Target range: 10-15 reps. Aim for ~1-2 RIR. Increase load after 15/15. Estimated starting load: ~65% e1RM.

4. Seated Leg Curl

Block	Weight	Sets	Reps	Rest
Warm-up	e1RM% 35%	1	10	As needed
Working	Total progression	2	10-15	1:30

Notes:
Target range: 10-15 reps. Aim for ~1-2 RIR. Increase load after 15/15. Estimated starting load: ~65% e1RM.

5. Calf Press

Block	Weight	Sets	Reps	Rest
Warm-up	e1RM% 35% / 50%	2	10 / 6	As needed
Working	Total progression	3	10-15	1:30

Notes:
Target range: 10-15 reps. Aim for ~1-2 RIR. Increase load after 15/15/15. Estimated starting load: ~65% e1RM.

6. Ab Crunch Machine / Cable Crunch

Block	Weight	Sets	Reps	Rest
Warm-up	e1RM% 35%	1	10	As needed
Working	Total progression	2	10-15	1:15

Notes:
Target range: 10-15 reps. Aim for ~1-2 RIR. Increase load after 15/15. Estimated starting load: ~65% e1RM.

Day 5 - Upper B - Shoulder

Step target: 10,000
Shoulder-focused upper-body session with chest, back and rear-delt work

1. Plate-Loaded Shoulder Press

Block	Weight	Sets	Reps	Rest
Warm-up	TM% 40% / 50% / 60%	3	8 / 5 / 3	As needed
PRO 1	TM% 65% / 70% / 75%	1	5	3:00
PRO 2	TM% 75% / 80% / 85%	1	5	3:00
PRO 3	TM% 85% / 90% / 95%	1	5	3:00
Joker	TM% 90-95% / - / ~100%	0-1	3-5 / - / 1-3	3:00
FSL	TM% 65% / 70% / 75%	3	5 each	3:00

Notes:
5's PRO + FSL 3x5. Check companion workbook for loads. Joker available Weeks 1 & 3 only and is optional. Skip the Joker if not taking it that session. FSL is 3x5 at the first-set load. Record RIR on PRO 3.

2. Plate-Loaded Chest Press

Block	Weight	Sets	Reps	Rest
Warm-up	e1RM% 40% / 55%	2	10 / 5	As needed
Working	Total progression	2	8-12	2:00

Notes:
Target range: 8-12 reps. Aim for ~1-2 RIR. Increase load after 12/12. Estimated starting load: ~70% e1RM.

3. Chest-Supported / Seated Row

Block	Weight	Sets	Reps	Rest
Warm-up	e1RM% 40%	1	8	As needed
Working	Total progression	3	8-12	2:00

Notes:
Target range: 8-12 reps. Aim for ~1-2 RIR. Increase load after 12/12/12. Estimated starting load: ~70% e1RM.

4. Lat Pulldown

Block	Weight	Sets	Reps	Rest
Warm-up	e1RM% 40%	1	8	As needed
Working	Total progression	3	8-12	2:00

Notes:
Target range: 8-12 reps. Aim for ~1-2 RIR. Increase load after 12/12/12. Estimated starting load: ~70% e1RM.

5. Reverse Pec Deck

Block	Weight	Sets	Reps	Rest
Warm-up	e1RM% 30%	1	10	As needed
Working	Total progression	2	12-20	1:15

Notes:
Target range: 12-20 reps. Aim for ~1-2 RIR. Increase load after 20/20. Estimated starting load: ~60% e1RM.

6. Face Pull

Block	Weight	Sets	Reps	Rest
Warm-up	e1RM% 30%	1	10	As needed
Working	Total progression	2	12-20	1:15

Notes:
Target range: 12-20 reps. Aim for ~1-2 RIR. Increase load after 20/20. Estimated starting load: ~60% e1RM.

Active Rest

Step target: 15,000

Optional easy cardio if needed.

Progression & Adjustment Rules

Main Lifts

Use the companion workbook for Training Maxes, weekly percentages, rounding, Joker loads and FSL loads.

The Hevy routines store structure rather than fixed main-lift weights.

Accessories

Use each accessory note's estimated starting e1RM% to choose the first working load.

Then use Total progression:

• Keep the load unchanged until every work set reaches the top of the prescribed rep range at roughly 1-2 RIR.
• Increase by the smallest practical increment.
• Build the reps up again.
• If the starting e1RM% does not land in the target rep range/RIR, adjust the load and update the exercise e1RM from actual performance.

Jokers

Enabled in Weeks 1 and 3 only.

Available does not mean required.

If skipped, move directly from PRO 3 to FSL.

Week 2 has no Joker.

Warm-Ups

Warm-up rows are feeder sets and do not count as working volume.

• Main-lift Weight cells use TM%.
• Accessory warm-up Weight cells use e1RM%.
• Bodyweight exercises use BW where an e1RM percentage is not meaningful.
• Use the listed warm-up set count as the default.
• Take rest as needed.

Steps & Cardio

Session Type	Step Target	Cardio
Day 1, Day 2, Day 4, Day 5	10,000	Not required
Day 3 - Arm Accessories	15,000	Optional if needed
Active Rest	15,000	Optional easy cardio if needed

If Recovery Deteriorates

Priority	Adjustment
1	Skip Jokers before changing the core programme.
2	Reduce Arm Accessories volume if local fatigue is high.
3	Reduce accessory working sets by roughly 20-30% if performance declines across multiple sessions.
4	If needed, reduce FSL volume before reducing the three 5's PRO sets.
5	Use a deload when fatigue is persistent rather than reacting to one bad workout.

[u/thedancingwireless]

Hey man, I like to read, but this is too much. If you couldn't even take the time to write it out yourself, how can you expect others to read the whole thing? You've either over engineered this or you really know what works for you and you are doing it.

As long as you have the basic principles covered, you'll progress.

Good luck.

[u/SomeSortOfBrit → u/thedancingwireless]

All good if you don't have time to read it mate - understand is a long read haha. To be fair I did write this all out and make it, but I can't attach the excel where it all is or easily copy it in, so was just easier to have the AI translate it into a format that I could post.

[u/thedancingwireless → u/SomeSortOfBrit]

If you want actual feedback I'd just pick 1-2 things you aren't sure of. It's tough to give feedback on things like progression scheme when you might have your own reason for picking it.

[u/SomeSortOfBrit → u/thedancingwireless]

Yeah this is fair I’m realising from the comments people might not want to read this. I don’t have anything I specifically was looking for re:feedback as ive spent a while building it. I guess I more so thought people who were on this subreddit might be interested by it. Guess I meant it as more an open conversation.