The 5/3/1 program, created by strength coach Jim Wendler, is one of the most popular and effective strength training methodologies in the world. The program focuses on simplicity, sustainability, and steady progress through its unique percentage-based system and four main compound lifts: squat, bench press, deadlift, and overhead press.
Why Choose 5/3/1 for Strength Training?
Unlike many programs that push for maximal effort every session, 5/3/1 uses submaximal training with an AMRAP (As Many Reps As Possible) set to drive progress. This approach allows for consistent improvement while minimizing burnout and injury risk. The program's flexibility with assistance work makes it adaptable for powerlifters, athletes, and general fitness enthusiasts alike.
Core 5/3/1 Program Structure
| Week | Sets & Reps | Percentages | Purpose |
|---|---|---|---|
| Week 1 | 3 sets of 5 reps | 65%, 75%, 85% | Volume foundation |
| Week 2 | 3 sets of 3 reps | 70%, 80%, 90% | Strength building |
| Week 3 | Sets of 5, 3, 1+ reps | 75%, 85%, 95% | Peak intensity |
| Week 4 (Deload) | 3 sets of 5 reps | 40%, 50%, 60% | Recovery |
Training Max vs. True Max
A key concept in 5/3/1 is the Training Max (TM), which is typically 85-90% of your true one-rep max. All percentages in the program are based on this Training Max, not your absolute max. This built-in buffer allows for more sustainable progression and better technique development.
The "Plus" Sets (+)
The final set of each week is an AMRAP set (denoted by the "+" symbol), where you push for as many quality reps as possible. These sets drive progress and allow for autoregulation based on your day-to-day readiness. Wendler recommends stopping when form begins to break down, not when you physically cannot complete another rep.
Popular 5/3/1 Variations
- Boring But Big (BBB): Adds 5 sets of 10 reps at 50-60% TM after main work
- First Set Last (FSL): Repeats the first working set for 5 sets of 5-8 reps
- Joker Sets: Additional sets at 5-10% above your top set when feeling strong
- 5/3/1 Forever: Uses leader/anchor cycles and varied assistance templates
- Building the Monolith: High-volume variation with challenging assistance work
Frequently Asked Questions About 5/3/1
How quickly will I progress on 5/3/1?
5/3/1 is designed for sustainable, long-term progress rather than rapid gains. You'll increase your Training Max by 5lbs/2.5kg for upper body lifts and 10lbs/5kg for lower body lifts each cycle (4 weeks). This translates to 60lbs/30kg for upper body and 120lbs/60kg for lower body per year if run consistently. Wendler emphasizes "slow cooking" over "microwaving" your strength gains.
Do I need to test my 1RM before starting?
No, you don't need to test a true 1RM before starting. You can estimate your 1RM using a rep max calculator (weight × reps × 0.0333 + weight), or simply start with a weight you know you can lift for 3-5 clean reps and build from there. When in doubt, start lighter rather than heavier.
What assistance work should I do with 5/3/1?
In his latest book "5/3/1 Forever," Wendler recommends a simple framework: 25-50 reps each of push, pull, and single-leg/core exercises per workout. The exact exercises can be chosen based on your goals, equipment availability, and preferences. Common choices include dips, rows, chin-ups, lunges, and ab work. The key is to keep assistance work as assistance—it shouldn't compromise recovery from your main lifts.