The 5/3/1 program is a strength training methodology created by Jim Wendler, former elite powerlifter and strength coach. The program is built around four core lifts: squat, bench press, deadlift, and overhead press. It emphasizes slow, steady progression and has helped thousands of lifters break through plateaus and achieve new personal records.

Core Principles

Start Light: Use 90% of your true 1RM as your training max to ensure proper form and consistent progress.

Progress Slowly: Add 5 lbs to upper body lifts and 10 lbs to lower body lifts each cycle.

Break Records: The final “+” set allows you to set new rep records regularly.

Keep It Simple: Focus on the main lifts with minimal but effective assistance work.

Program Structure

Each 4-week cycle follows this pattern:

Week 1: 5/5/5+ (65%, 75%, 85%)
Week 2: 3/3/3+ (70%, 80%, 90%)
Week 3: 5/3/1+ (75%, 85%, 95%)
Week 4: Deload (40%, 50%, 60%)

All percentages are based on your 90% training max, not your true 1RM.

How to Calculate 5/3/1 Workout Program

To calculate the 5/3/1 Wendler lifting program, first determine your one-repetition maximum (1RM) using the formula:

1RM = weight × (1 + repetitions/30)

After calculating your 1RM, compute 90% of this value as your training max. Then use the percentage table for each set: Week 1 (65%, 75%, 85%), Week 2 (70%, 80%, 90%), Week 3 (75%, 85%, 95%), Week 4 (40%, 50%, 60%). The “+” sign indicates performing maximum repetitions possible while maintaining good form.

Who Should Use 5/3/1?

The 5/3/1 program is ideal for intermediate to advanced lifters who have exhausted linear progression programs. It’s perfect for those who want to get stronger while maintaining good form and avoiding burnout. The program works for powerlifters, athletes, and general fitness enthusiasts alike.