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4-day 5/3/1-Style gym plan to get stronger

Heavy compounds, low reps. Rest 2–3 minutes on the main lifts. When every set hits the reps, MyoStats suggests the next weight. Main lifts are set as week 1 (65/75/85% of a training max at 90% of your best, weights filled in from your history). Edit the percentages for week 2 (70/80/90% × 3) and week 3 (75/85/95% × 5/3/1), take a lighter week, then repeat.

Weekly schedule

Monday	Squat day	4 exercises
Tuesday	Bench day	4 exercises
Thursday	Deadlift day	4 exercises
Friday	Press day	4 exercises

Squat day

Exercise	Sets × reps
Barbell Squat	3 × 5 at 58.5 / 67.5 / 76.5% of 1RM
Leg Press	3 × 8
Lying Leg Curls	3 × 8
Hanging Leg Raise	3 × 10

Bench day

Exercise	Sets × reps
Barbell Bench Press - Medium Grip	3 × 5 at 58.5 / 67.5 / 76.5% of 1RM
Bent Over Barbell Row	3 × 8
Incline Dumbbell Press	3 × 8
Triceps Pushdown	3 × 8

Deadlift day

Exercise	Sets × reps
Barbell Deadlift	3 × 5 at 58.5 / 67.5 / 76.5% of 1RM
Dumbbell Lunges	3 × 8
Barbell Hip Thrust	3 × 8
Cable Crunch	3 × 10

Press day

Exercise	Sets × reps
Standing Military Press	3 × 5 at 58.5 / 67.5 / 76.5% of 1RM
Pullups	3 × 8
Side Lateral Raise	3 × 8
Barbell Curl	3 × 8

How to progress

When you hit every rep on every set, add weight next time: 2.5 kg on upper-body lifts, 5 kg on squats and deadlifts. Miss reps, keep the weight and try again. MyoStats does this for you: it shows the target for each exercise before you start, and suggests a lighter week when a lift stalls.

Questions

Is a 4-day 5/3/1-style split good to get stronger?

Yes, if you can recover from it and stay consistent. Heavy compounds, low reps. Rest 2–3 minutes on the main lifts.

How long should I run this program?

Run it for 8 to 12 weeks while you keep adding weight or reps. When progress stalls on a lift for two or three sessions, take a lighter week, then carry on. MyoStats spots the stall for you.

What weights should I use?

Pick a weight you can lift for the target reps with one or two reps left in the tank. After you log a session, MyoStats suggests the next weight or rep target for every exercise.

Can I do this at a commercial gym?

Yes: it uses barbells, dumbbells, cables and common machines found in most commercial gyms.