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What is the 5/3/1 Program?
The 5/3/1 program, created by powerlifter Jim Wendler, is one of the most popular strength training programs in the world. It is built around four core barbell lifts: squat, bench press, deadlift, and overhead press. The program uses a four-week mesocycle where each week has a different rep scheme and intensity, culminating in a deload week for recovery.
The key principle of 5/3/1 is submaximal training. Rather than working with your true one-rep max, you calculate a Training Max (TM) that is typically 85-90% of your actual 1RM. All working set percentages are then based on this Training Max, ensuring you always have room to progress and maintain proper form.
How the 5/3/1 Formula Works
Each week of the 5/3/1 cycle uses three main working sets at progressively heavier percentages. The final set of each session is performed as an AMRAP (As Many Reps As Possible) set, which is where the real strength gains come from. After completing four weeks, you add 5 lbs to your upper body TM and 10 lbs to your lower body TM.
Weekly Percentages
| Week | Set 1 | Set 2 | Set 3 (AMRAP) |
|---|---|---|---|
| Week 1 (5+) | 65% x 5 | 75% x 5 | 85% x 5+ |
| Week 2 (3+) | 70% x 3 | 80% x 3 | 90% x 3+ |
| Week 3 (1+) | 75% x 5 | 85% x 3 | 95% x 1+ |
| Week 4 (Deload) | 40% x 5 | 50% x 5 | 60% x 5 |
Programming Tips
- Start with a conservative Training Max. It is better to start too light than too heavy.
- Never skip the deload week; it allows your body to recover and supercompensate.
- Track your AMRAP sets closely -- hitting more reps than prescribed is a sign of good progress.
- Add assistance work (BBB, FSL, or Joker sets) after the main lifts for extra volume.
- If you stall, reduce your TM by 10% and rebuild.
Frequently Asked Questions
What is a good starting Training Max?
Wendler recommends using 85-90% of your true 1RM as your Training Max. If you are new to the program, start with 85% to build momentum and ensure quality reps on your AMRAP sets. More experienced lifters can start at 90%.
How often should I test my 1RM?
In the 5/3/1 program, you rarely need to test your true 1RM. Instead, you can estimate it from your AMRAP sets using the Epley formula: Estimated 1RM = Weight x (1 + Reps / 30). The program is designed for long-term progress without frequent maxing out.
Can I use 5/3/1 for hypertrophy?
Yes. The Boring But Big (BBB) variation adds 5 sets of 10 reps at 50-60% of your TM after the main work, which provides significant hypertrophy stimulus alongside the strength work. This is one of the most popular 5/3/1 templates.