King's 5/3/1 Strength
Get Fit AF, Run Your Kids To Exhaustion,
& Have Your Wife Sweating Again 🥵
🔥 Legacy is Forged In The Fire🐦🔥
The Hybrid Strength & Breath System — by Rob Bill Jr.
Let’s be clear from the start:
This program is built on Jim Wendler’s 5/3/1 and Beyond 5/3/1 framework.
I’ve used it for years, and after training my body for 20+ years and coaching men for over a decade, I can confidently say:
It’s the best program I’ve come across for getting jacked, strong, and staying lean.
I’ve made a few tweaks — based on experience, breath science, and the needs of the men I coach.
But this isn’t some Frankenstein program I slapped together.
This is a battle-tested system forged from one of the most proven training methodologies ever created.
I believe in honesty and results.
So I’m not here to repackage Wendler’s brilliance and pretend it’s my own.
I’m here to take the most effective strength framework I’ve ever used and layer in the breath, the conditioning, and the resilience that modern fathers, leaders, and warriors need to walk through fire — and come out better.
🔥 What Makes This Program Different?
We train like warriors, not influencers.
We use strength as our spine, but unlike most cookie-cutter 5/3/1 programs, we don’t leave you stiff, breathless, and overtrained.
This system integrates:
✅ Strategic strength based on 5/3/1
✅ Interval-based conditioning to shred fat and build grit
✅ A revolutionary Breathwork Gear System that sharpens recovery, awareness, and nervous system mastery
✅Oh, and plenty of flexibility work for your off-days. Because when placed under pressure, rigid men snap like that dry-noodle bridge you made in elementary school.
On paper, it’s simple.
In practice, it’s savage.
And it works.
🌀 THE GEAR SYSTEM: REGULATE UNDER PRESSURE
This is where the training enters a different dimension.
Developed from the principles taught by Sh/ft Adapt and refined inside the fire of our brotherhood, the Gear System teaches you how to breathe like a JEDI—whether you’re in a conditioning session or walking into conflict at home.
|
Gear |
Breath Pattern |
Zone |
Purpose |
|
G1 |
Nasal in / Nasal out |
Low aerobic (Z1) |
Recovery, parasympathetic reset, FAT BURN |
|
G2 |
Power nasal in / Nasal out |
High aerobic (Z2) |
Base building, long capacity, FAT BURN |
|
G3 |
Power nasal in / Power nasal out |
Anaerobic threshold (Z3) |
Control under pressure, FAT + SUGAR BURN |
|
G4 |
Nasal in / Mouth out |
Low anaerobic (Z4) |
Tough efforts, emotional regulation, JET FUEL BURN |
|
G5 |
Mouth in / Mouth out |
High anaerobic (Z5) |
Emergency state, max output, ROCKET FUEL BURN |
You’ll train to move up and down through the Gears with intention.
This system rewires your ability to recover on demand, lead under stress, and adapt like a true king.
🧱 PROGRAM STRUCTURE
This is a 20-week hybrid system divided into four 5-week phases.
Each phase stacks upon the last — physically, mentally, emotionally.
|
Phase |
Focus |
|
Foundation Forge |
Build your base. Lock in the pattern |
|
Volume Furnace |
Push reps. Joker sets. Recovery work |
|
Iron Gauntlet |
Heavy + high volume. Control + grit |
|
King’s Crucible |
Final test. Mastery. Legacy begins |
You’ll train:
- 3x/week Strength (Squat, Press, Bench, Deadlift)
- 2x/week Conditioning Intervals (VO₂ + Threshold)
- 1x/week Base Builder (G1–G2)
- 1x/week Recovery / Active Play
- Plenty of hardcore flexibility work to kee
🧠 TRAINING PRINCIPLES
These are my North Star.
Everything you’ll do in this program is governed by these.
🔑 The Ten Laws
- Start Too Light
- Progress Slow, Never Stagnate
- Work to 1–2 Reps in Reserve Until Week 5
- Calculate 1RM Using StrengthLevel Calculator
- Set Your TM at 90% of 1RM
- Use Multi-Joint Movements as Foundation
- Downshift Your Breath to Regulate
- Condition to Build, Not Burn Out
- Don’t Mouth Breathe Unless You Earn It
- Never Miss. Leave One in the Tank. Always.
📋 PROGRAM NOTES
- Based on Wendler’s 5/3/1 + Beyond 5/3/1
- You’ll test in Week45 and recalibrate your Training Max
- Core work is rotational, anti-flexion, and functional
- Conditioning is breath-led and system-smart
- Strength work is tracked and cycled
- Each training day begins with the King’s Warm-Up / Legolas
🧭 THE WHY
Because your kids don’t need a dad who used to be strong.
Your wife doesn’t need a man who’s too tired to lead.
Your legacy doesn’t get written by wishful thinking.
You build that legacy rep by rep, breath by breath, under the bar and under pressure.
This is the system I trust.
It’s the system I use.
And I’m honored to walk you through it.
Now let’s get to work.
Week 6 is waiting.
🌬️OH, AND ONE MORE THING.
This is about becoming Harder to Kill AND Easier to Love.
Do this breathwork practice every single day upon rising.
Don’t miss it.
Hard to Kill, Easy to Love, Fit for Leadership
Uncommon Dads
🔱 CYCLE 1 OVERVIEW – WEEKS 1–5
📜 Strength Instructions
- Main Lift: Build to a heavy 5, 3, or 1 — leave 1–2 reps in reserve.
- Volume Lift: Use a weight you could hit for ~8 reps cleanly.
- No one rep maxes during Weeks 1–4.
- Week 5: Use your top sets to plug into the StrengthLevel 1RM Calculator and establish your Training Max.
⚔️ WEEK 1
🗓 Monday
|
Exercise |
Sets |
Reps / Load |
|
Warm-up |
– |
King’s Warm-Up / Legolas |
|
Dynamic |
3 |
Box Jump x 5 (1:00 rest) |
|
Strength |
||
|
3 |
3, 3, 3 @ 70/80/90% TM (1–2 in tank) |
|
|
5 |
x 5 @ ~75% TM |
|
|
Assistance |
||
|
Pull-up (assisted if needed) |
– |
50 total reps |
|
3 |
10–15 each |
|
|
3 |
15–25 |
🗓 Tuesday – VO₂ Booster (G4-G5)
Gear System Warm-Up
- 5 rounds: :20 sprint / :40 rest
- 5-minute full rest
|
Block |
Sets |
Effort |
|
Intervals |
5 |
1 min @ G4 effort / 1 min walk |
|
Cooldown Prehab |
– – |
5–10 min nasal walk |
|
Notes |
– |
Stay below Gear 5, use downshift if needed. Mouth tape optional. Your job is to return to nasal breathing ASAP. |
🗓 Wednesday
|
Exercise |
Sets |
Reps / Load |
|
Warm-up |
– |
King’s Warm-Up / Legolas |
|
Dynamic |
3 |
Overhead Med Ball Throw x 10 |
|
Strength |
||
|
3 |
3, 3, 3 @ 70/80/90% TM (1–2 in tank) |
|
|
5 |
x 5 @ ~75% TM |
|
|
Assistance |
||
|
3 |
10 |
|
|
Reverse Hyper (Can do on Bench) |
3 |
10–15 |
|
Band Pull Aparts (Just Get Them Done) |
– |
100 total. Rest = total number of reps left in seconds. |
🗓 Thursday – BASE BUILDER
|
Activity |
Time |
Gears |
|
Nasal Walk / Jog Prehab |
20 min – |
G1–G2 |
|
Notes |
– |
Should be able to sing or converse the entire time. |
🗓 Friday
|
Exercise |
Sets |
Reps / Load |
|
Warm-up |
– |
King’s Warm-Up / Legolas |
|
Dynamic |
3 |
Jump Squat x 5 (for max height w/ athletic landing) |
|
Strength |
||
|
5 |
x 5 @ ~75% TM |
|
|
3 |
3, 3, 3 @ 70/80/90% TM |
|
|
Assistance |
||
|
Chin-up (Assisted if Needed) |
– |
50 total reps |
|
3 |
10–15 |
|
|
3 |
15–25 |
🗓 Saturday – Threshold Booster (G3-G4)
|
Block |
Sets |
Effort |
|
Prep Intervals |
5 |
:20 sprint / :40 rest |
|
Full Rest |
– |
5 minutes |
|
Main Intervals |
2 |
4 min @ G3 / 1 min walk between |
|
Cooldown Prehab |
– – |
5–10 min nasal recovery walk |
|
Notes |
– |
Stay in nasal breathing. Use downshift if needed. Don’t drift above G4. |
🗓 Sunday – REST
Optional G1 walk, family play, breathwork, prayer, nature time.
Let your nervous system recover.
⚔️ WEEK 2
🗓 Monday
|
Exercise |
Sets |
Reps / Load |
|
Warm-up |
– |
King’s Warm-Up / Legolas |
|
Dynamic |
– |
Med Ball Slam x 15 |
|
Strength |
||
|
5 |
x 3 @ ~75% TM |
|
|
3 |
3, 3, 3 @ 70/80/90% TM (1–2 in tank) |
|
|
Assistance |
||
|
3 |
10 |
|
|
Glute Ham Raise (Can Use Bench) |
3 |
10–15 |
|
– |
100 total. Rest = total number of reps left in seconds. |
🗓 Tuesday – VO₂ Booster (G4-G5)
|
Block |
Sets |
Effort |
|
Prep Intervals |
5 |
:20 sprint / :40 rest |
|
Full Rest |
– |
5 minutes |
|
Main Intervals |
6 |
1 min @ G4 / 1 min walk |
|
Cooldown Prehab |
– – |
5–10 min nasal walk |
|
Notes |
– |
Stay below Gear 5. Use downshift (5 mouth → 5 nasal/mouth → 5 nasal). Return to nasal ASAP. |
🗓 Wednesday
|
Exercise |
Sets |
Reps / Load |
|
Warm-up |
– |
King’s Warm-Up / Legolas |
|
Dynamic |
3 |
Box Jump x 5 |
|
Strength |
||
|
3 |
5, 5, 5 @ 65/75/85% TM |
|
|
5 |
x 5 @ ~75% TM |
|
|
Assistance |
||
|
Pull-up (assisted if needed) |
– |
50 total reps |
|
3 |
10–15 |
|
|
3 |
15–25 |
🗓 Thursday – BASE BUILDER
|
Activity |
Time |
Gears |
|
Nasal Walk / Jog Prehab |
20 min – |
G1–G2 |
|
Notes |
– |
Keep it conversational. You should be able to talk or sing. No huffing. |
🗓 Friday
|
Exercise |
Sets |
Reps / Load |
|
Warm-up |
– |
King’s Warm-Up / Legolas |
|
Dynamic |
– |
Overhead Med Ball Throw x 10 |
|
Strength |
||
|
3 |
3, 3, 3 @ 65/75/85% TM |
|
|
5 |
x 5 @ ~75% TM |
|
|
Assistance |
||
|
3 |
10 |
|
|
Reverse Hyper (Can do on Bench) |
3 |
10–15 |
|
Band Pull Aparts (Just Get Them Done) |
– |
100 total. Rest = total number of reps left in seconds. |
🗓 Saturday – Threshold Booster (G3-G4)
|
Block |
Sets |
Effort |
|
Prep Intervals |
5 |
:20 sprint / :40 rest |
|
Full Rest |
– |
5 minutes |
|
Main Intervals |
3 |
4 min @ G3 / 1 min walk |
|
Cooldown Prehab |
– – |
5–10 min nasal walk |
|
Notes |
– |
Control your breath. Stay nasal. Downshift when needed. Stay sharp. |
🗓 Sunday – REST
Optional movement or total rest. Reflect. Play. Regenerate.
⚔️ WEEK 3
🗓 Monday
|
Exercise |
Sets |
Reps / Load |
|
Warm-up |
– |
King’s Warm-Up / Legolas |
|
Dynamic |
3 |
Jump Squat x 5 (for max height w/ athletic landing) |
|
Strength |
||
|
5 |
x 5 @ ~75% TM |
|
|
3 |
5, 5, 5 @ 65/75/85% TM |
|
|
Assistance |
||
|
Chin-Up (Assisted If Needed) |
– |
50 total reps |
|
3 |
10–15 |
|
|
3 |
15–25 |
🗓 Tuesday – VO₂ Booster (G4-G5)
|
Block |
Sets |
Effort |
|
Prep Intervals |
5 |
:20 sprint / :40 rest |
|
Full Rest |
– |
5 minutes |
|
Main Intervals |
4 |
1:30 @ G4 / 1:30 walk |
|
Cooldown Prehab |
– – |
5–10 min nasal walk |
|
Notes |
– |
Push to threshold, but don’t tip into G5. Stay nasal, recover hard, downshift when needed. |
🗓 Wednesday
|
Exercise |
Sets |
Reps / Load |
|
Warm-up |
– |
King’s Warm-Up / Legolas |
|
Dynamic |
– |
Med Ball Slam x 15 |
|
Strength |
||
|
5 |
x 3 @ ~75% TM |
|
|
3 |
5, 5, 5 @ 65/75/85% TM |
|
|
Assistance |
||
|
3 |
10 |
|
|
Reverse Hyper (Can do on Bench) |
3 |
10–15 |
|
– |
100 total. Rest = total number of reps left in seconds. |
🗓 Thursday – BASE BUILDER
|
Activity |
Time |
Gears |
|
Nasal Walk / Jog Prehab |
20 min – |
G1–G2 |
|
Notes |
– |
Should feel easy. Inhale quiet, exhale smooth. Conversational pace. |
⚔️ NOTE – TEST CYCLE
Instructions:
For each main lift, build to your final working set @ 90–95% and perform a controlled rep-max (as many good reps as possible, no grinders).
Then plug that number into the StrengthLevel 1RM Calculator and set your new Training Max at ~90% of that 1RM.
Use this TM for Cycle 2.
🗓 Friday
|
Exercise |
Sets |
Reps / Load |
|
Warm-up |
– |
King’s Warm-Up / Legolas |
|
Dynamic |
3 |
Box Jump x 5 |
|
Strength |
||
|
3 |
5, 3, 1+ @ 75/85/95% TM (go for max reps on your top set) |
|
|
5 |
x 5 @ ~75% TM |
|
|
Assistance |
||
|
Pull-up (assisted if needed) |
– |
50 total reps |
|
3 |
10–15 |
|
|
3 |
15–25 |
🗓 Saturday – Threshold Booster (G3-G4)
|
Block |
Sets |
Effort |
|
Prep Intervals |
5 |
:20 sprint / :40 rest |
|
Full Rest |
– |
5 minutes |
|
Main Intervals |
1 |
5 min @ G3 |
|
2 |
3 min @ G3 (1 min rest between sets) |
|
|
Cooldown Prehab |
– – |
5–10 min nasal walk |
|
Notes |
– |
Find your ceiling, then regulate. Breath leads the body. Stay in control. |
🗓 Sunday – REST / PLAY
Do less. Be present. Recharge.
⚔️ WEEK 4
🗓 Monday
|
Exercise |
Sets |
Reps / Load |
|
Warm-up |
– |
King’s Warm-Up / Legolas |
|
Dynamic |
– |
Overhead Med Ball Throw x 10 |
|
Strength |
||
|
3 |
3, 3, 1+ @ 75/85/95% TM (go for max reps on your top set) |
|
|
5 |
x 5 @ ~75% TM |
|
|
Assistance |
||
|
3 |
10 |
|
|
Glute Ham Raise (Can Use Bench) |
3 |
10–15 |
|
Band Pull Aparts (Just Get Them Done) |
– |
100 total. Rest = total number of reps left in seconds. |
🗓 Tuesday – VO₂ Booster (G4)
|
Block |
Sets |
Effort |
|
Prep Intervals |
5 |
:20 sprint / :40 rest |
|
Full Rest |
– |
5 minutes |
|
Main Intervals |
5 |
1 min @ G4 / :45 walk |
|
Cooldown Prehab |
– – |
5–10 min nasal walk |
|
Notes |
– |
This is about control under stress. Stay nasal. No drifting into G5. Downshift if needed. |
🗓 Wednesday
|
Exercise |
Sets |
Reps / Load |
|
Warm-up |
– |
King’s Warm-Up / Legolas |
|
Dynamic |
3 |
Jump Squat x 5 (for max height w/ athletic landing) |
|
Strength |
||
|
5 |
x 5 @ ~75% TM |
|
|
3 |
5, 3, 1+ @ 75/85/95% TM (go for max reps on your top set) |
|
|
Assistance |
||
|
Chin-Up (Assisted If Needed) |
– |
50 total reps |
|
3 |
10–15 |
|
|
3 |
15–25 |
🗓 Thursday – BASE BUILDER
|
Activity |
Time |
Gears |
|
Nasal Walk / Jog Prehab |
20 min – |
G1–G2 |
|
Notes |
– |
Stay low and slow. Breath should be soft, quiet, easy. Great day for recovery + reflection. |
🗓 Friday
|
Exercise |
Sets |
Reps / Load |
|
Warm-up |
– |
King’s Warm-Up / Legolas |
|
Dynamic |
– |
Med Ball Slam x 15 |
|
Strength |
||
|
5 |
x 3 @ ~75% TM |
|
|
3 |
5, 3, 1+ @ 75/85/95% TM (go for max reps on your top set) |
|
|
Assistance |
||
|
3 |
10 |
|
|
Reverse Hyper (Can do on Bench) |
3 |
10–15 |
|
– |
100 total. Rest = total number of reps left in seconds. |
🗓 Saturday – Threshold Booster (G3-G4)
|
Block |
Sets |
Effort |
|
Prep Intervals |
5 |
:20 sprint / :40 rest |
|
Full Rest |
– |
5 minutes |
|
Main Intervals |
1 |
6 min @ G3 |
|
1 |
3 min @ G3 (1:30 rest) |
|
|
Cooldown Prehab |
– – |
5–10 min nasal walk |
|
Notes |
– |
Extended tempo under control. Breath is your anchor. Stay smooth, stay nasal. |
🗓 Sunday – REST
Let it all integrate. Stretch. Reflect. Get ready—Week 5 is coming.
⚔️ WEEK 5 – DELOAD WEEK
Instructions:
5 x 5 at 75% of your new Training Max. Remember that your Training Max is 90% of your Estimated One-Rep Max. These should feel light and fast.
🗓 Monday
|
Exercise |
Sets |
Reps / Load |
|
Warm-up |
– |
King’s Warm-Up / Legolas |
|
Dynamic |
3 |
Box Jump x 5 (1:00 rest) |
|
Strength |
||
|
5 |
x 5 @ ~75% TM |
|
|
5 |
x 5 @ ~75% TM |
|
|
Assistance |
||
|
Pull-up (assisted if needed) |
– |
50 total reps |
|
3 |
10–15 each |
|
|
3 |
15–25 |
🗓 Tuesday – VO₂ Booster (G4)
|
Block |
Sets |
Effort |
|
Prep Intervals |
5 |
:20 sprint / :40 rest |
|
Full Rest |
– |
5 minutes |
|
Main Intervals |
4 |
1:30 @ G4 / 1:30 walk |
|
Cooldown Prehab |
– – |
5–10 min nasal walk |
|
Notes |
– |
This one will sting. Stay nasal. Downshift when necessary. Control = mastery. |
🗓 Wednesday
|
Exercise |
Sets |
Reps / Load |
|
Warm-up |
– |
King’s Warm-Up / Legolas |
|
Dynamic |
3 |
Overhead Med Ball Throw x 10 |
|
Strength |
||
|
5 |
x 3 @ ~75% TM |
|
|
5 |
x 5 @ ~75% TM |
|
|
Assistance |
||
|
3 |
10 |
|
|
Glute Ham Raise (Can Use Bench) |
3 |
10–15 |
|
Band Pull Aparts (Just Get Them Done) |
– |
100 total. Rest = total number of reps left in seconds. |
🗓 Thursday – BASE BUILDER
|
Activity |
Time |
Gears |
|
Nasal Walk / Jog Prehab |
20 min – |
G1–G2 |
|
Notes |
– |
Let your system recover. Flush tension. No strain. Total rhythm. |
🗓 Friday
|
Exercise |
Sets |
Reps / Load |
|
Warm-up |
– |
King’s Warm-Up / Legolas |
|
Dynamic |
3 |
Jump Squat x 5 (for max height w/ athletic landing) |
|
Strength |
||
|
5 |
x 5 @ ~75% TM |
|
|
5 |
x 5 @ ~75% TM |
|
|
Assistance |
||
|
Chin-Up (Assisted If Needed) |
– |
50 total reps |
|
3 |
10–15 |
|
|
3 |
15–25 |
🗓 Saturday – Threshold Booster (G3-G4)
|
Block |
Sets |
Effort |
|
Prep Intervals |
5 |
:20 sprint / :40 rest |
|
Full Rest |
– |
5 minutes |
|
Main Intervals |
1 |
7 min @ G3 |
|
1 |
3 min @ G3 (1:45 rest) |
|
|
Cooldown Prehab |
– – |
5–10 min nasal walk |
|
Notes |
– |
This one is a test. Sustain. Regulate. Finish like a warrior. |
🗓 Sunday – REST / REFLECT
You’ve completed Phase 1.
You’ve laid the foundation.
Next cycle: Joker Sets, Max Effort Conditioning, & King Mode.
⚡️What’s Next?
If something woke up in you during this training — don’t put that fire back to sleep.
Don’t let it become another “phase” you tried.
Don’t let the momentum die in the name of being “busy.”
And don’t wait for your body, marriage, or mind to hit a breaking point.
📲 DM me on Instagram or TikTok (@The.Uncommon.Dad) and tell me where you’re stuck:
What’s not working in your marriage?
What’s frustrating you about your energy, your focus, your body, or your role as a father?
You don’t have to have the answers.
But you do need to stop pretending you’ve got it all handled.
And if you’re ready to go deeper —
To rebuild the fire in your body,
To reclaim your edge as a husband,
And to become the calm, strong, grounded man your family needs…
🔱 Then it’s time to join us for:
→ ☀️ Summer Jedi-Father Training
A 30-day mind-body initiation into fit fatherhood, emotional mastery, and leading with love and fire.
→ 🍂 Fall Order of Kings
The 16-week elite brotherhood where cycle-breaking fathers sharpen their bodies, rebuild their marriages, and lead their homes like kings.
👑 It starts with a DM.
Tell me what’s real. I’ve got you.
Stay solar,
x Rob
