If you’ve been lifting for any length of time, you’ve probably come across the acronym ‘KISS’ – Keep It Simple, Stupid. The idea is straightforward: while it’s tempting to overcomplicate your programming, the basics work.

That said, those core principles – like progressive overload – can still be manipulated in ways that keep training engaging, consistent and effective.

One method that strikes the balance between simplicity and progression is Pavel Tsatsouline’s 3-5 method. As the former Soviet Special Forces trainer explains in a StrongFirst article: ‘The template combines Western power bodybuilding with Soviet touches. A fortunate coincidence that everything works in the 3 to 5 range makes for a memorable and simple algorithm.’

The 3-5 method follows a simple structure:

• 3-5 exercises
• 3-5 sets
• 3-5 reps
• 3-5 minutes of rest between sets
• 3-5 days of rest for each exercise

Exercise Selection

When it comes to exercise choice, Tsatsouline keeps things minimal. ‘Experience of power athletes like throwers teaches that this many – or, rather, this few – lifts are plenty.’ This typically means prioritising big compound lifts, supported by a small number of accessories.

Sets

On volume, he references old-school lifters such as Reg Park, noting that ‘one can build great strength with such a low volume of barbell work – provided the rest of the load parameters fit the numbers below.’

Reps

The method leans heavily on low reps. ‘In the given system, the reps determine the weight; the last set of the day stops 1-2 reps short of technical failure. The earlier sets might feel a little easier.’ With 3-5 reps per set and 1-2 reps in reserve, you’re working at roughly a 4-8 rep-max intensity.

Rest Between Sets

Adequate rest is essential at this intensity. ‘If your reps were not too many or too hard, 3-5 minutes are enough to replenish most of the creatine phosphate muscle fuel and allow your nervous system to recover with minimal performance drop-off,’ says Tsatsouline. ‘Make it a full five minutes. It will be worth it.’

Tsatsouline recommends splitting your lifts into two groups and alternating them across the week:

Option 1

Monday: Deadlift, weighted dip
Wednesday: Weighted pull-up, front squat
Friday: Deadlift, weighted dip

Option 2

Monday: Weighted pull-up, front squat
Wednesday: Deadlift, weighted dip
Friday: Weighted pull-up, front squat

You can also spread the exercises across 4-5 training days if preferred.

Progression is simple: gradually increase sets, reps or load over time. Start with a weight you can lift for 3 sets of 3 reps, finishing with 1-2 reps in reserve.

First, build volume by adding sets:

• 3 × 3
• 4 × 3
• 5 × 3

Then increase reps, returning to three sets and building up again:

• 3 × 4
• 4 × 4
• 5 × 4
• 3 × 5
• 4 × 5
• 5 × 5

Once you can complete 5 sets of 5 reps with solid form, increase the load slightly and return to 3 × 3.

Progress each lift independently. If a session feels particularly heavy, repeat it. The focus is on consistent, high-quality reps – not training to failure.

While the method is simple, beginners are better off mastering standard programming before moving into more structured systems like this. For more experienced lifters, it can be an effective way to drive consistent progress without overcomplicating training.

It’s a reminder that while flashy exercises and long sessions have their appeal, a minimalist, well-organised approach can be just as effective.