5/3/1 (Wendler)
Overview
5/3/1 is a training philosophy created by Jim Wendler that prioritizes long-term, sustainable progress. The program is built around four main lifts: squat, bench press, deadlift, and overhead press. Each lift gets its own day, and the working weights are calculated from a training max set at 90% of your true one-rep max.
The program runs in four-week cycles. Week 1 uses sets of 5 at 65%, 75%, and 85% of your training max. Week 2 uses sets of 3 at 70%, 80%, and 90%. Week 3 uses a set of 5 at 75%, a set of 3 at 85%, and a set of 1+ at 95%. Week 4 is a deload at 40-60%. The final set each week is an AMRAP (as many reps as possible), which drives progress and autoregulates intensity.
After each four-week cycle, you increase your training max by 2.5 kg for upper body lifts and 5 kg for lower body lifts. This slow progression prevents plateaus and ensures you're always training with weights you can handle with proper form. The program is deliberately conservative, which is what makes it so effective over months and years of training.
Weekly Schedule
| Day | Session | Exercises |
|---|---|---|
| Monday | Overhead Press |
|
| Tuesday | Deadlift |
|
| Thursday | Bench Press |
|
| Friday | Squat |
|
Progression Scheme
After completing each four-week cycle (three working weeks plus one deload), increase your training max by 2.5 kg (5 lb) for overhead press and bench press, and 5 kg (10 lb) for squat and deadlift. Your training max should be 90% of your actual one-rep max. If you cannot get at least 5 reps on your 1+ set in week 3, your training max is too high. Reset it by 3 cycles (subtract 3 times the increment) and rebuild.
Who Should Run This
5/3/1 is best for intermediate to advanced lifters who value long-term, sustainable strength gains over rapid short-term progress. It is particularly effective for lifters who have stalled on linear progression programs and need a periodized approach. The four-day schedule suits busy lifters, and the built-in deloads promote longevity.
Pros & Cons
Pros
- +Sustainable long-term progression that minimizes plateaus
- +Built-in deload weeks prevent overtraining and burnout
- +Highly customizable with many assistance template options like BBB, FSL, and Joker Sets
- +AMRAP sets autoregulate intensity and build mental toughness
Cons
- –Progress can feel slow, especially for newer lifters who can still make weekly gains
- –Requires tracking percentages and training maxes, which adds complexity
- –The conservative approach may not provide enough stimulus for very advanced lifters
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