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Mastering Strength: The 5/3/1 Program Explained
By: Bryce Biel
The 5/3/1 program is an incredibly versatile and effective strength training program that has gained popularity for its simplicity and effectiveness. Created by Jim Wendler, this program has evolved over time to meet the needs of all types of lifters. Whether you're just starting out or you're a seasoned lifter, the 5/3/1 program can be tailored to fit your goals.
In this blog post, we'll dive into the basics of the 5/3/1 program, including the core structure, how to calculate your training max, and how to implement the program effectively.
5/3/1 Main Lifts
The core of the 5/3/1 program is built around four main lifts:
- Squat
- Bench Press
- Deadlift
- Overhead Press
Each of these lifts serves as the foundation for building strength over time.
Calculating Your Training Max (TM)
To properly use the 5/3/1 program, you'll first need to calculate your Training Max (TM). The TM is typically 90% of your 1 Rep Max (1RM), as this provides a safe and effective starting point for progress.
Training Max Formula
The formula to calculate your Estimated Training Max (™) is:
(Weight Lifted × Number of Reps × 0.0333) + Weight Lifted = Training Max (TM)
Example:
- Weight Lifted: 300 lbs
- Number of Reps: 5
Calculation:
300 × 5 × 0.0333 + 300 = 349.95 lbs
Now, apply the 90% factor:
349.95 × 0.90 = 314.96 lbs
This 314.96 lbs is your Training Max (TM) for the 5/3/1 program.
Understanding the 5/3/1 Program
The 5/3/1 program is built around microcycles (typically 4-week cycles), with each week progressively increasing the intensity of your lifts.
Table 1.1 – Original 5/3/1 Layout (4 Weeks)
| Week | Set 1 | Set 2 | Set 3 | Set 3 Reps |
|---|---|---|---|---|
| Week 1 | 65% x 5 | 75% x 5 | 85% x 5+ | 5+ reps |
| Week 2 | 70% x 3 | 80% x 3 | 90% x 3+ | 3+ reps |
| Week 3 | 75% x 5 | 85% x 3 | 95% x 1+ | 1+ rep |
| Week 4 | Deload Week | Deload Week | Deload Week | Deload Week |
Table 1.2 – 6-Week Microcycle (With 7th Week Option)
| Week | Set 1 | Set 2 | Set 3 | Set 4 | Set 3 Reps |
|---|---|---|---|---|---|
| Week 1 | 65% x 5 | 75% x 5 | 85% x 5+ | - | 5+ reps |
| Week 2 | 70% x 3 | 80% x 3 | 90% x 3+ | - | 3+ reps |
| Week 3 | 75% x 5 | 85% x 3 | 95% x 1+ | - | 1+ rep |
| Week 4 | Deload Week | Deload Week | Deload Week | - | Deload |
| Week 5 | 65% x 5 | 75% x 5 | 85% x 5+ | - | 5+ reps |
| Week 6 | 70% x 3 | 80% x 3 | 90% x 3+ | - | 3+ reps |
| Week 7 | 70% x 5 | 80% x 3 | 90% x 1+ | 100% x 3-5 | Test Week |
Why the 5/3/1 Program Works
Simplicity and Structure
The beauty of 5/3/1 lies in its simplicity. It’s easy to understand and implement. By focusing on a few key lifts and progressing slowly over time, this program allows lifters to see steady, sustainable progress without overwhelming them with complexity.
Adaptability
One of the greatest strengths of the 5/3/1 program is its adaptability. It can be used by both beginner and advanced lifters. By adjusting the Training Max percentages and customizing your microcycles, you can tailor the program to fit your individual needs.
Focus on Core Lifts
5/3/1 emphasizes the fundamental lifts: Squat, Bench Press, Deadlift, and Overhead Press. These compound movements lay the foundation for overall strength development and can be continually progressed based on the demands of the lifter.
Encouragement of Progressive Overload
The 5/3/1 program encourages gradual progress through small increments in your Training Max. By adding 5-10 lbs to your Training Max each month, you can achieve significant long-term gains.
Setting Up the 5/3/1 Program
The key to success with 5/3/1 is correctly setting up your Training Max. This should be 90% of your 1 Rep Max (1RM) to allow for safe and gradual progress.
Table 2.1 – Set & Rep Scheme
| Week | Reps | Intensity (% of Training Max) |
|---|---|---|
| Week 1 | 5 reps, 5 reps, 5+ reps | 65%, 75%, 85% |
| Week 2 | 3 reps, 3 reps, 3+ reps | 70%, 80%, 90% |
| Week 3 | 5 reps, 3 reps, 1+ rep | 75%, 85%, 95% |
Table 2.2 – Sample 4-Day Weekly Schedule for 5/3/1
| Week | Day 1 (Bench) | Day 2 (Deadlift) | Day 3 (Overhead Press) | Day 4 (Squat) |
|---|---|---|---|---|
| Week 1 | 5 reps @ 65%, 75%, 85% | 5 reps @ 65%, 75%, 85% | 5 reps @ 65%, 75%, 85% | 5 reps @ 65%, 75%, 85% |
| Week 2 | 3 reps @ 70%, 80%, 90% | 3 reps @ 70%, 80%, 90% | 3 reps @ 70%, 80%, 90% | 3 reps @ 70%, 80%, 90% |
| Week 3 | 5 reps @ 75%, 85%, 95% | 5 reps @ 75%, 85%, 95% | 5 reps @ 75%, 85%, 95% | 5 reps @ 75%, 85%, 95% |
Supplemental Work
Supplemental work is directly related to your main lifts. These movements enhance your main lifts and are typically variations or auxiliary exercises that improve weaknesses or help build muscle endurance.
Supplemental Exercises for Each Main Lift:
| Main Lift | Supplemental Options |
|---|---|
| Squat | SSB Squat, Front Squat, Belt Squat, Hack Squat |
| Bench Press | Football Bar Bench, Floor Press, Incline Press |
| Deadlift | RDL, Trap Bar Deadlift, Rack Pulls, Snatch Grip Deadlift |
| Overhead Press | DB Military Press, Landmine Press, Push Press |
Assistance Work
Jim Wendler keeps assistance work simple. Focus on key exercises that complement your main lifts and drive long-term improvements.
Three Categories for Assistance Work:
- Push Movements (e.g., dips, bench press variations)
- Pull Movements (e.g., rows, pull-ups)
- Single-Leg/Core Movements (e.g., lunges, planks)
Quote from Jim Wendler:
"Assistance work is dips, rows, core work, single leg work, and all that boring stuff. This is not tracked other than with total reps per three categories (push, pull, single leg/core)."
Final Thoughts
The 5/3/1 program is straightforward but highly adaptable. Whether you're looking for steady progress, trying to break a plateau, or building strength for a specific purpose, this program can deliver. The simplicity and focus on key lifts make it an excellent choice for lifters at all levels.
By sticking with the core principles and adding your own variations, you can unlock your true potential in the gym. Stay consistent, track your progress, and make small but meaningful improvements every cycle.
Start your journey with the 5/3/1 Program today!