5/3/1 (Wendler)
The slow, sustainable program for lifters who want to get strong over years, not weeks.
By Tyler Talaga, RN · Updated
The 5/3/1 (Wendler) template
Four days a week (three-day versions exist), one main lift per day: overhead press, deadlift, bench press, squat. Each cycle lasts four weeks, and the percentages are of your training max.
| Week | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| Week 1 (5s) | 65% × 5 | 75% × 5 | 85% × 5+ |
| Week 2 (3s) | 70% × 3 | 80% × 3 | 90% × 3+ |
| Week 3 (5/3/1) | 75% × 5 | 85% × 3 | 95% × 1+ |
| Week 4 (deload) | 40% × 5 | 50% × 5 | 60% × 5 |
How progression works
Your training max is 90% of your true or estimated 1RM, not the 1RM itself. The last set in weeks 1–3 (the + set) is as many good reps as you can do, stopping before your form breaks.
After each four-week cycle, add 5 lb to the training max for the press and bench and 10 lb for the squat and deadlift. Assistance work follows the main sets; Boring But Big is the best-known option.
Don't know your max? Estimate it from a recent set with the 1RM calculator.
Who It's For
Intermediate lifters who've exhausted linear progression and want a program they can run for years. Great for lifters over 35 who need a more sustainable approach.
Who It's NOT For
Complete beginners (you'll leave gains on the table with the slow progression) or anyone chasing fast hypertrophy — this is strength-focused with optional bodybuilding accessories.
Why I Recommend It
5/3/1 is the program I've run the longest myself and recommended the most. Jim Wendler's philosophy — start too light, progress slowly, don't miss reps — is the antidote to ego lifting. The AMRAP sets teach you to auto-regulate, and the monthly progression keeps you honest without grinding you into dust. It's the closest thing to a forever program.
Outgrown These Programs?
That's where I come in. Custom programming built for your body, your goals, and your medical history.