Created by Jim Wendler director of strength and development at Elite Fitness Systems in London, Ohio. The 5/3/1 training program is a versatile training program that can be adaptable across all strength disciplines. Though the 5/3/1 represents a template for set and rep scheme, it represents much more. According to Wendler “this program is all about training economy... everything you do supports your four main lifts: bench press, deadlift, military press and squat or whatever else you choose to do.” 5/3/1 gives set parameters that is designed to be incorporated into any training program with the emphasis on choosing what’s important to the individual. Bench Press, deadlifts and squats are essential exercises for training for strength and size but with the 5/3/1 program the individual can choose exercises that help support those three main exercises. It all starts with the four main compound movements; squats, bench press, military press and deadlifts. Training will be 2-4 days per week (based on the individual on which lifts to focus on). One day will focus on bench, the next day squats, day 3 focus on military press and day 4 focus is on deadlifts. Each training cycle typically lasts around 4-6 weeks depends on the frequency of training. The weekly progression is as follows:
Week 1: 3 sets of 5 reps
Week 2: 3 sets of 3 reps
Week 3: 1 set of 5, 1 set of 3 and 1 set of 1 (5/3/1)
Week 4: 3 sets of 5 (deload week)
After Week 4 you start the program again with more weight than the first cycle.
A typical week would go as follows:
Day 1
Warm Up
Compound Lift
Accessory Exercises
Training weeks would be 4 days worth of training while putting a rest day halfway through the training week. The “training week” can start on any particular day but can go as follows: Training Day, Training Day, Rest Day, Training Day, Training Day, Rest, Rest. Wendler suggests using 90% of 1RM because it allows for progression, keeps the body fresh and less likelihood of plateauing.
Week 1 Week 2 Week 3 Week 4
65% x 5 reps 70% x 3 reps 75% x 5 reps 40% x 5 reps
75% x 5 reps 80% x 3 reps 85% x 3 reps 50% x 5 reps
85% x 5 or more reps 90% x 3 or more reps 95% x 1 or more reps 60% x 5 reps
Option two:
Week 1 Week 2 Week 3 Week 4
75% x 5 reps 80% x 3 reps 75% x 5 reps 40% x 5 reps
80% x 5 reps 85% x 3 reps 85% x 3 reps 50% x 5 reps
85% x 5 or more reps 90% x 3 or more reps 95% x 1 or more reps 60% x 5 reps
Wendler, J. (2011). 5/3/1 for powerlifting: Simple and effective training for maximal strength. Jim Wendler LLC, Ohio.