The 5/3/1 Strength Training Program
Introduction
If you’ve ever hit a plateau in your lifting, stalled on your bench, or found yourself programming in circles, the 5/3/1 method might be your fix. Created by elite powerlifter Jim Wendler, this program isn’t a fad — it’s a method that’s been tested under the bar, embraced by thousands of lifters, and proven to deliver lasting strength gains without burning you out.
Whether you’re a competitive powerlifter or a seasoned bodybuilder who wants to add raw strength without wrecking your joints, 5/3/1 is a smart, sustainable way to train. Let’s break down exactly what makes it so effective.
Where 5/3/1 Comes From
Jim Wendler crafted this program from years of trial and error as both a lifter and coach. He realized that people needed less complexity and more structure. 5/3/1 is built around four fundamental barbell lifts:
- Squat
- Bench Press
- Deadlift
- Overhead Press
Instead of maxing out every week, 5/3/1 cycles your training intensity through structured waves using submaximal percentages — which allows consistent progress without frying your nervous system.
The Heart of the Program
Here’s how a standard 4-week 5/3/1 cycle looks. All percentages are based on your Training Max (TM) — which is 90% of your real one-rep max.
| Week | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| 1 | 65% × 5 reps | 75% × 5 reps | 85% × 5+ reps |
| 2 | 70% × 3 reps | 80% × 3 reps | 90% × 3+ reps |
| 3 | 75% × 5 reps | 85% × 3 reps | 95% × 1+ reps |
| 4 | 40% × 5 reps | 50% × 5 reps | 60% × 5 reps |
The third set of each workout is the money-maker — you push for as many reps as possible, stopping just short of form breakdown. This controlled intensity builds grit and strength without injury risk.
Accessory Work Options
1. Boring But Big (BBB)
Five sets of ten reps at 50–60% of your TM after your main lift. It’s high volume, hypertrophy-focused work that pairs well with a clean bulk or recomposition.
2. First Set Last (FSL)
Repeat your first working set for 3–5 additional sets. Easier on recovery, better for reinforcing technique.
3. Triumvirate
Choose just two support exercises per session. Keep it minimal and efficient — rows, chins, curls, dips, lunges, etc.
Sample Training Splits
You can run 5/3/1 on nearly any schedule. Here are some templates lifters have had success with:
2 Days/Week (Busy Lifter)
- Day 1: Squat + Bench
- Day 2: Deadlift + Overhead Press
3 Days/Week (Classic Balance)
- Day 1: Overhead Press
- Day 2: Deadlift
- Day 3: Alternating Bench & Squat
4 Days/Week (Maximum Focus)
- Day 1: Overhead Press
- Day 2: Deadlift
- Day 3: Bench Press
- Day 4: Squat
Example Week: 4-Day Plan
| Day | Main Lift | Accessory Work |
| Mon | Overhead Press | Pull-Ups, Lateral Raises, Triceps Extensions |
| Tue | Deadlift | Bulgarian Split Squats, Hamstring Curls |
| Thu | Bench Press | Dumbbell Inclines, Barbell Rows, Pec Flys |
| Fri | Squat | Front Squats, Leg Press, Hanging Leg Raises |
Long-Term Gains: Training Max Progression
Every 4 weeks, bump your Training Max:
- +5 lbs for upper body lifts
- +10 lbs for lower body lifts
Stick to these conservative increases — they add up. 5/3/1 is a marathon, not a sprint.
Realistic Strength Progress
Here’s what intermediate to advanced lifters commonly see after 6–12 months of consistency:
| Lift | Expected Increase |
| Bench Press | +15–25 lbs |
| Squat | +30–50 lbs |
| Deadlift | +40–60 lbs |
These numbers assume you’re eating enough, recovering, and sticking with the program.
Why 5/3/1 Works So Well
- Structured simplicity that cuts through noise
- Progressive overload without constant testing
- Built-in deloads to manage fatigue
- Flexibility in how you program assistance work
- Sustainable for long-term use, even year-round
Training Max: How to Calculate It
Take 90% of your true 1-rep max.
Example: If your deadlift 1RM is 500 lbs → 500 × 0.9 = 450 lb Training Max
Then, plug 450 into your weekly percentages. Week 1 final set = 85% of 450 = 382 lbs for 5+ reps.
Common Pitfalls
- Going too heavy and ignoring your TM
- Skipping deload weeks
- Overcomplicating with too much assistance work
- Burning out by treating every AMRAP set like a meet
Advanced Tweaks for Experienced Lifters
Once you’ve run the basic 5/3/1 cycles for several months, you can explore these add-ons:
- Joker Sets: Go heavier after your AMRAP if feeling strong
- 5s Pro: Every work set is 5 reps — better for in-season athletes
- 6-week cycles: Run two waves, then deload on week 7
- Bodybuilding Hybrid: Add isolation work and higher rep volume to maximize size
Final Take
5/3/1 isn’t about flashy results in four weeks. It’s a framework for long-term strength and muscle — built on smart percentages, consistent effort, and focused training. If you stick with it, and don’t rush the process, you’ll be stronger in a year than you thought possible.
Whether your goal is a bigger total or a denser, more powerful physique — 5/3/1 delivers.
References (Unlinked)
- Wendler, J. (2011). 5/3/1: The Simplest and Most Effective Training System for Raw Strength.
- Wendler, J. (2014). Beyond 5/3/1: Advanced Programming for Serious Lifters.
- Journal of Strength and Conditioning Research (2022). Periodization and strength training analysis.
- NSCA Guidelines on progressive overload.
- Real-world training logs from elite forums and training platforms.
- Muscle and Strength 5/3/1 logs and reviews.
- Barbell Medicine methodology discussions.
- T-Nation user reports on 5/3/1 variants.
- Reddit r/powerlifting training logs.
- EliteFTS archived templates and interviews with Wendler.
