5/3/1 by Jim Wendler: How the Program Works
5/3/1 by Jim Wendler is one of the most well-known strength training programs — and one of the most frequently executed incorrectly. The core idea: train below your maximum and progress slowly.
5/3/1 in 60 Seconds
You train 4 main lifts: squat, bench press, deadlift, overhead press. Each gets its own day. You work with percentages of your Training Max (TM) — not your actual 1RM.
Each cycle lasts 3 weeks. Each week increases intensity: 5s → 3s → 5/3/1. Then you raise the TM and repeat.
Training Max, Not 1RM
The most important point. 5/3/1 is based on the Training Max — typically 85-90% of your actual maximum.
Why? Because it means you:
- Always train submaximally (less injury risk)
- Have room for progression (you start conservative)
- Can make the AMRAP sets productive (instead of barely getting 1 rep)
Example: Your true bench press 1RM is 100 kg. Your TM at 90% = 90 kg. All percentages are based on this 90 kg.
The 3-Week Cycle
Week 1: 5s Week
| Set | Reps | % of TM |
|---|---|---|
| 1 | 5 | 65% |
| 2 | 5 | 75% |
| 3 | 5+ (AMRAP) | 85% |
Week 2: 3s Week
| Set | Reps | % of TM |
|---|---|---|
| 1 | 3 | 70% |
| 2 | 3 | 80% |
| 3 | 3+ (AMRAP) | 90% |
Week 3: 5/3/1 Week
| Set | Reps | % of TM |
|---|---|---|
| 1 | 5 | 75% |
| 2 | 3 | 85% |
| 3 | 1+ (AMRAP) | 95% |
The ”+” on the last set means: AMRAP — as many reps as possible with clean technique.
Note: Older versions of 5/3/1 had a 4th deload week. This is now outdated according to the r/Fitness wiki. The current version (5/3/1 Forever) uses 3-week cycles with a TM test every ~10 weeks.
The 4 Main Lifts
| Day | Main Lift |
|---|---|
| Day 1 | Squat |
| Day 2 | Bench Press |
| Day 3 | Deadlift |
| Day 4 | Overhead Press |
4 days per week. With only 3 days, rotate the lifts (Week 1: Sq-Bn-DL, Week 2: OHP-Sq-Bn, etc.).
Supplemental Work: BBB and FSL
The main sets (3 sets) take ~10-15 minutes. After that comes supplemental work — volume on the same lift:
Boring But Big (BBB)
5×10 at 50% TM. Example: After your 5/3/1 bench sets → 5×10 bench at 50% TM. High volume, hypertrophy focus.
First Set Last (FSL)
5×5 at the weight of the first working set (65-75% TM depending on the week). Less volume than BBB, more quality per rep. Strength focus.
Assistance (50/50 Rule)
Wendler recommends per session: 50-100 reps push, 50-100 reps pull, 50-100 reps single-leg/core. These are isolation exercises and light compound work — dips, chin-ups, face pulls, leg raises etc.
Leader/Anchor System
In the current version (5/3/1 Forever), two phases alternate:
Leader = Volume phase. More supplemental work (BBB 5×10 or FSL 5×5), no joker sets. This is where you build work capacity.
Anchor = Intensity phase. Less supplemental, more emphasis on AMRAP sets. Optional: TM test at the end.
Typical flow: 2 Leader cycles (6 weeks) → TM test → 1 Anchor cycle (3 weeks) → TM test → repeat.
The TM test: You work up to 100% TM in one session and ideally hit 3-5 reps there. If you can’t, your TM is too high.
Progression: +2.5 kg and +5 kg Per Cycle
After each 3-week cycle, raise the Training Max:
- Upper body (bench, overhead press): +2.5 kg
- Lower body (squat, deadlift): +5 kg
In one year (~17 cycles):
- Upper body: +42.5 kg
- Lower body: +85 kg
The principle: Start light, progress slow.
When 5/3/1 Fits — and When It Doesn’t
Fits if you:
- Can train 3-4 days/week
- Have at least 6 months of training experience
- Think long-term (months, not weeks)
- Like percentage-based training
Doesn’t fit if you:
- Are a complete beginner — linear progression is faster. Check Greyskull LP or GZCLP.
- Want faster progression — nSuns 5/3/1 LP progresses weekly instead of every 3 weeks.
The Most Common Mistake
Setting the TM too high. Wendler says: “Start too light.” If the 1+ set in Week 3 (95% TM) yields fewer than 3 reps, your TM is too high. Reduce by 10%.
5/3/1 in hitPR
The catalog contains three plans based on Wendler’s 5/3/1 system:
- Wave Periodization 3-Day (Volume Block) — Leader template with FSL (5×5 backoff). 3 days/week, two main lifts per session. Good entry point into 5/3/1 with fewer days.
- Wave Periodization 4-Day + 5×10 (Volume Block) — Leader template with BBB (5×10 at 50% TM). 4 days/week, one main lift per session. The classic BBB variant.
- Strength Peaking 4-Day (Test Block) — Anchor template with TM test in week 4. Run after 2 Leader cycles.
All three use the exact 5/3/1 percentages (65/75/85, 70/80/90, 75/85/95), AMRAP on the top set, and automatic TM increase after each cycle.
Bottom Line
5/3/1 isn’t a fast program — it’s a sustainable one. “Start light, progress slow” goes against the ego but works better long-term. If you train 3-4 days/week and want to get stronger over months and years, 5/3/1 is one of the most solid options.
Further reading:
Sources
- Wendler J (2011). 5/3/1: The Simplest and Most Effective Training System for Raw Strength. 2nd Edition.
- Wendler J (2017). 5/3/1 Forever. Jim Wendler LLC.
- 5/3/1 Primer on thefitness.wiki
