Looking for a strength program that actually delivers? 5/3/1 by Jim Wendler might be what you need.
This powerlifting program is all about building real strength through consistent, methodical training.
The beauty of 5/3/1 is its simplicity and effectiveness. You get slow, steady gains that eventually make you one of the strongest people in your gym.
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The program revolves around four main lifts: squat, bench press, deadlift, and overhead press.
You run these lifts in four-week cycles, or “waves,” and each training day focuses on just one lift using the 5/3/1 rep scheme.
You’ll build your sessions around percentage-based lifts that get heavier as the cycle goes on, but with fewer reps.
Wendler, who squatted over 1000 pounds as an elite powerlifter, put this program together after years of experience.
Instead of chasing quick results, 5/3/1 plays the long game. You’ll set your training max below your actual max to keep your form tight and make progress sustainable.
That way, you build a foundation for years—not just weeks—of strength gains.
Key Takeaways
- 5/3/1 centers on four main lifts, using a simple percentage-based progression that builds strength you can keep.
- You train in four-week cycles, with the intensity changing each week so your body can adapt and keep moving forward.
- Assistance work, conditioning, and recovery all work together to help you develop real strength and avoid plateaus.
Core Principles of 5/3/1 by Jim Wendler
The 5/3/1 method is built on straightforward principles that focus on long-term strength.
These core elements create a system that’s helped lots of lifters get consistent progress without making things complicated.
Simplicity and Structure
The 5/3/1 program thrives on keeping things simple.
You work on just four main lifts: squat, bench press, deadlift, and overhead press. Each lift gets its own day, so the routine is easy to follow.
You use percentages based on your training max, which should be about 85-90% of your true one-rep max.
This conservative approach builds progress you can actually stick with.
Wendler says you should “err on the side of too light” when picking your weights. That helps you avoid burnout and injuries while still getting stronger.
The program’s simplicity is intentional. You don’t need fancy exercises or complicated schedules to get strong.
Progressive Overload
Progressive overload is the backbone of 5/3/1.
You bump your weights up after each four-week cycle, usually by 5-10 pounds for lower body lifts and a bit less for upper body.
This approach creates slow and steady gains that really add up over time.
The program uses three set schemes for weeks 1-3:
- Week 1: 5 reps across sets (5/5/5+)
- Week 2: 3 reps across sets (3/3/3+)
- Week 3: 5/3/1 reps (5/3/1+)
The “+” means you do as many reps as you can on the last set if you’re feeling good.
Periodization Method
5/3/1 uses a simple form of periodization.
Each four-week cycle gets harder but with fewer reps, then you take a deload week.
This wave pattern helps you recover while still pushing your strength.
Week 4 is a deload, using lighter weights (about 40-60% of your true max).
Weights go up from cycle to cycle, not every workout. That patient approach keeps you from hitting plateaus or burning out.
Each cycle builds on the last one, so you keep the momentum going.
This periodization works especially well for intermediate and advanced lifters who can’t make progress every single week anymore.
Raw Strength Development
Wendler’s program is about building real, functional strength, not just looking good.
The four barbell exercises at the core of the program develop total-body power that actually matters outside the gym.
You’ll get stronger in the basics:
- Squatting: Builds lower body power
- Pressing: Develops upper body pushing strength
- Deadlifting: Creates total-body power and works your posterior chain
- Overhead work: Builds shoulders and stability
You can modify the program for different goals, but the main goal is always raw strength.
Assistance work can be added to focus on weaknesses or specific things you want to improve.
No matter what tweaks you make, the main lifting principles stay the same, so you’ll keep getting stronger in the basics.
Main Lifts and Their Execution
The 5/3/1 program centers around four fundamental lifts that build your strength foundation.
Nailing the form on these movements matters for both safety and progress.
Squat Technique and Programming
The squat is a cornerstone in Jim Wendler’s 5/3/1 program.
To do it right, rest the bar across your upper traps (not your neck), and stand with your feet about shoulder-width apart.
Before your main sets, follow Wendler’s warm-up:
- 1 set × 5 reps @ 40% of your one rep max
- 1 set × 5 reps @ 50% of your one rep max
- 1 set × 3 reps @ 60% of your one rep max
Drop down until your thighs are parallel to the floor.
Keep your spine neutral and knees in line with your toes. Drive through your heels to stand back up.
You usually squat once a week in 5/3/1, which is enough to make progress but lets you recover.
Track your personal records, but don’t rush—this program is all about long-term improvement.
Bench Press Fundamentals
The bench press builds upper body strength and uses the same 5/3/1 structure as the other lifts.
Set up with your feet flat, shoulders pulled back, and grip wide enough that your forearms are vertical at the bottom.
Your working sets follow this pattern:
- Week 1: 3×5 (65%, 75%, 85%)
- Week 2: 3×3 (70%, 80%, 90%)
- Week 3: 3 sets (75%, 85%, 95% for 5, 3, and 1+ reps)
- Week 4: Deload week with lighter weights
Lower the bar to your mid-chest, then press up in a slight diagonal toward your shoulders.
Wendler always puts technique first—don’t let your form slip just to move more weight.
Assistance exercises are part of the plan, but each session should only have three exercises, including the main lift.
Deadlift Protocol
The deadlift works almost every muscle and demands good form.
Stand with your feet hip-width apart and the bar over the middle of your feet. Grip the bar just outside your legs.
For deadlifts, setup is everything:
- Hinge at your hips and keep your back flat
- Shoulders should be a bit ahead of the bar
- Brace your lats before you pull
- Push through your heels and keep the tension
Deadlifts usually let you lift the most weight, but Wendler recommends starting with only 85-90% of your true max for your training numbers.
That way, you can keep making progress without getting hurt.
Deadlifts and squats go on different days for recovery. Lots of people pair deadlifts with overhead press, since they hit different muscle groups.
5/3/1 Training Structure and Cycles
The 5/3/1 program uses a systematic approach to building strength with training cycles that make sense.
Each cycle helps you get stronger while giving you room to recover.
Training Weeks and Cycle Design
5/3/1 follows a four-week training cycle with specific percentages.
Week 1 is 3×5 at 65%, 75%, and 85% of your training max. Week 2 is 3×3 at 70%, 80%, and 90%. Week 3 is the 5/3/1 week—sets of 5, 3, and 1+ reps at 75%, 85%, and 95%.
The last set of each workout is an AMRAP (as many reps as possible), which gives you a chance to push yourself and track progress.
Your training max should be 85-90% of your real one-rep max, so you have some wiggle room to keep improving.
After each cycle, bump your training max up by 5-10 pounds for lower body lifts and 2.5-5 pounds for upper body.
Deload Week Approach
Week 4 is usually a deload week, with lighter work at 40%, 50%, and 60% of your training max.
This planned recovery week is crucial for staying healthy and making steady progress.
You still do the main lifts, but with much less weight. That keeps your movement sharp while letting your body rest.
Cut your accessory work volume by 30-50% during deloads.
Some people prefer to deload every seventh week instead, running two 3-week cycles back-to-back before backing off.
Wendler has tweaked his deload ideas over time—beginners might not need to deload as often, while advanced lifters might need it more.
The main thing is to listen to your body and respect the program’s recovery phases.
Deloading keeps you from burning out or getting stuck, which is where a lot of lifters go wrong.
Frequency and Session Layout
The standard 5/3/1 approach runs on a four-day split, giving each major lift its own day: overhead press, deadlift, bench press, and squat.
Wendler’s method isn’t set in stone, though—he’s got tweaks for 2-3 day schedules if you’re pressed for time.
Each session stays pretty straightforward. You start with warm-ups, then hit the main lift based on that week’s percentages.
After the main work, you tack on supplemental and assistance exercises. It’s a rhythm that’s easy to settle into.
The 5/3/1 philosophy puts quality over quantity every time.
Usually, you’ll train each main lift once a week, pushing hard on those big movements instead of chasing endless sets.
Assistance work is up to you and your goals. Templates like “Boring But Big” add 5×10 of the main lift at 50-60% after your work sets.
The “Triumvirate” template keeps things lean, prescribing three exercises per workout day.
Assistance and Supplemental Work
Jim Wendler’s 5/3/1 splits extra work into two main buckets: supplemental work that supports your main lifts, and assistance work that targets weak spots.
Knowing the difference helps you build a more balanced routine and avoid just spinning your wheels.
Boring But Big Protocol
The Boring But Big (BBB) protocol stands out as a favorite assistance work variation in 5/3/1.
After your main 5/3/1 sets, you knock out 5 sets of 10 reps (5×10) of the same lift at a lighter weight—usually 50-60% of your training max.
Say it’s bench day: finish your main sets, then do 5×10 bench at a reduced weight. It’s a lot of reps, but not too heavy.
BBB is awesome for building muscle mass and strength endurance. If you want some variety (or just want to save your joints), you can swap in a different but related lift—like pairing bench press with 5×10 overhead press.
The Triumvirate Method
The Triumvirate method keeps things tight with three exercises per workout.
You hit your main 5/3/1 lift, then add two assistance exercises for 3-5 sets of 10-15 reps each.
Pick assistance moves that make sense with your main lift. Squat day? Maybe add leg press and leg curls. Bench day? Try dips and dumbbell rows.
The Triumvirate works well if you’re short on time but want a solid session. Most days, you’ll be in and out in about 45 minutes.
Choose exercises that actually help with your weak points. If your bench lockout is a struggle, focus on dips or close-grip bench as your assistance.
Accessory Movements Selection
Picking the right accessory movements is all about Wendler’s Push, Pull, and Single Leg/Core pattern.
For each workout, try to include:
- Push movements: dips, push-ups, tricep extensions
- Pull movements: pull-ups, chin-ups, rows, face pulls
- Single Leg/Core: ab work, good mornings, lunges, leg raises
Aim for 25-50 reps in each category per session. Beginners should stick closer to 25 reps and ramp up as they get fitter.
Accessory work should fix weaknesses but not wreck your recovery. If your lower back is lagging, sprinkle in good mornings but don’t overdo it.
For upper body, pull-ups and chin-ups are hard to beat. They pack a punch for the effort.
Don’t get stuck overanalyzing accessory work—just pick something and stay consistent.
Conditioning, Recovery, and Lifestyle
Hitting it hard in the gym is only half the battle. Wendler puts a big emphasis on conditioning and proper recovery so you’re not just strong, but actually athletic.
Warm Up and Mobility Routines
Start every session with a good warm-up. Wendler keeps it simple and effective:
- 5-10 minutes of light cardio – Get your heart rate and body temp up.
- Dynamic stretching – Target the muscles you’re about to use.
- Jumps and throws – 2-3 sets of box jumps or medicine ball throws to wake up your nervous system.
The 5/3/1 Forever book says mobility work isn’t just for pre-workout. Do some basic drills for your hips, shoulders, and thoracic spine every day if you can.
Foam rolling helps too—just hit the tight spots, don’t overthink it. Better mobility means better technique, and that means fewer injuries.
Conditioning with Prowler
Wendler loves the Prowler for conditioning. It’s tough, simple, and you don’t need perfect form to get after it.
Prowler Workout Options:
- Heavy Pushes: 5-10 sets of 40 yards, rest 90 seconds between each
- Sprints: 10-15 sets of 20 yards, rest a minute between
- Tempo Work: 15-20 minutes of steady, moderate pushing
No Prowler? No problem. Try hill sprints, weighted vest walks, or even burpees. Just keep it straightforward and regular.
Wendler suggests 2-3 conditioning sessions per week. You’ll notice better work capacity, and honestly, it helps you recover between lifting days too.
Integrating Strength and Conditioning
Balancing strength work and conditioning isn’t just smart—it’s necessary if you want to keep making progress. Wendler recommends planning your training week with some intention:
Hard/Easy Approach:
- Hard lifting day? Follow it up with an easy conditioning day.
- If you go hard on conditioning, keep the next lifting day easy or just rest.
This kind of setup keeps you from burning out. It also gives your body the time it needs to actually recover.
Pick conditioning methods that line up with what you’re aiming for. Want to get stronger? Don’t go overboard with high-intensity conditioning—one or two sessions a week is usually enough.
Some solid conditioning options are:
- Easy: Walking, light biking, simple mobility circuits
- Medium: Tempo runs, circuit training
- Hard: Hill sprints, Prowler pushes, kettlebell complexes
Unlike a lot of bodybuilding routines that treat conditioning like the enemy, 5/3/1 actually encourages it. You’ll build work capacity, bounce back faster, and just feel more athletic overall.
