Wendler 5/3/1

Program Summary

5/3/1 is a long-term strength program that uses submaximal training maxes and structured rep waves to build strength without constant maxing. It is designed to be sustainable, repeatable, and adaptable to different lifter goals.

Who it is for

• Lifters who have completed a basic novice phase and want slower, reliable progress.
• Anyone who prefers a clear, monthly progression model over daily jumps.
• Athletes who need strength gains without frequent max attempts.

Who it is not for

• True beginners who can still add weight every session.
• Lifters who want a rapid, short-term peak in a few weeks.
• Anyone who will not follow conservative training max rules.

If you are still new and progressing fast, start with Starting Strength or GZCLP first. 5/3/1 is best once you need slower, steady progression.

How the Program Works

5/3/1 is built around four main lifts: squat, bench press, deadlift, and overhead press. Each lift has its own day and follows a structured rep wave based on a percentage of a training max (usually 90% of a true 1RM).

A classic week looks like this:

• Day 1: Press
• Day 2: Deadlift
• Day 3: Bench
• Day 4: Squat

Each lift follows a three-week wave:

• Week 1: 3 sets of 5 (5s week)
• Week 2: 3 sets of 3 (3s week)
• Week 3: 5/3/1 reps (heavy week)
• Week 4: Deload or recovery week

Progression rules

Progression is slow and intentional.

• Set your training max at 90% of a true max to keep sets crisp.
• After each cycle, increase the training max by 5 lb (upper body) and 10 lb (lower body).
• Keep the final set challenging but controlled. Do not grind to failure.

Assistance work

5/3/1 includes assistance work after the main lifts. The exact template varies, but the goal is to support the main lifts, not replace them.

• Use assistance to improve weak points and keep volume steady.
• Keep assistance choices consistent for at least a few weeks.
• If recovery dips, reduce assistance volume before changing the main progression.

Why It Works for Strength

5/3/1 works because it balances intensity and recovery over long training cycles. By using submaximal training maxes, lifters can practice heavy lifts without constant failure. The rep waves build strength gradually while the deload week prevents fatigue from compounding.

This approach rewards patience. The slow progression allows technique to improve while strength builds across months. It is a strong option for lifters who have outgrown daily jumps but still want measurable progress.

For more on progression models, see Linear Progression vs Periodization and When You Are Not a Novice Anymore.

Common Beginner Mistakes

• Setting the training max too high. This ruins the program. Start conservative.
• Turning AMRAP sets into max attempts. Leave 1 to 2 reps in reserve.
• Skipping deload weeks. Recovery is part of the plan, not optional.
• Adding too much assistance volume. Extra work should not bury the main lifts.
• Changing templates every week. Stick with one template long enough to evaluate progress.

If you struggle with recovery, read How to Deload: When, Why, and How Much and Sleep Debt and Performance.

Pillars Check

5/3/1 is sustainable only if diet and recovery are aligned with the training stress.

Diet considerations

• Maintain consistent protein intake to support strength retention and growth.
• Eat enough total calories to recover from heavy days and assistance work.
• Use carbs around training to maintain bar speed.

For more detail, see the Diet pillar.

Recovery considerations

• Sleep consistency matters more than perfection. Aim for steady bed and wake times.
• Keep stress manageable. High stress often shows up as stalled reps.
• Respect deload weeks and reduce volume when recovery dips.

For more detail, see the Recovery pillar.

When to Move On

5/3/1 can be run for years, but you may eventually want a more specialized focus.

Signals to adjust or move on:

• Training max increases no longer move despite consistent cycles.
• You need a program tailored to a specific sport or competition timeline.
• You want higher volume strength blocks or a powerbuilding emphasis.

If you need more frequent progression, a return to GZCLP may help. If you want a simpler reset, Starting Strength can rebuild technique and confidence.

FAQ

Is 5/3/1 for beginners? It is best after a novice phase. Beginners usually progress faster with linear progression.

What if I do not know my 1RM? Use a conservative estimate and set your training max low to start.

Do I have to do the AMRAP set? It is recommended, but you can cap reps if form breaks down.

How long should I run one template? At least two to three cycles so you can see trends.

Can I train only three days per week? Yes, but keep the order and do not rush the cycle.

Should I add conditioning? Light conditioning is fine if it does not interfere with recovery.

How do I handle stalls? Lower the training max slightly and rebuild with clean reps.

Sources / Further Reading (placeholders only)

Evidence note: Add citations for the original program and key claims in this guide.

• 5/3/1 program overview (source link to add).
• Strength training periodization basics (source link to add).