5/3/1 Program Explained: The Simple Gym Rule for Strength Gains
5/3/1 Weight Calculator
5/3/1 Training Calculator
Calculate your weekly weights for the 5/3/1 program using your training max (90% of your 1RM).
Ever heard someone talk about the 5/3/1 program and wonder what the numbers actually mean? It’s not a secret code - it’s a straightforward strength‑building system that has helped thousands of lifters crush plateaus. In this guide you’ll learn exactly how the rule works, why it’s trusted by powerlifters and everyday gym‑goers, and how to apply it to your own routine without over‑complicating things.
What the 5/3/1 Rule Actually Is
5/3/1 program is a strength‑training methodology created by veteran powerlifter Jim Wendler. The core idea is simple: work three main lifts on a rotating four‑week cycle, using a set‑and‑rep scheme of 5 reps, then 3 reps, then 1 rep, adjusting the weight each week based on a percentage of your “training max.”
Wendler designed the system to be flexible, sustainable, and easy to track - perfect for anyone who wants steady progress without spending hours on brute‑force volume.
Who Designed It - A Bit About Jim Wendler
Jim Wendler is a former competitive powerlifter turned strength coach. After years of competing at national level, he distilled his experience into a program that balances heavy singles with enough volume to promote hypertrophy. His philosophy emphasizes consistency, smart progression, and staying away from overly complex periodization schemes.
The Four Core Lifts
The 5/3/1 program revolves around the big compound movements that recruit the most muscle fibers:
- Squat - targets quads, glutes, and core.
- Bench Press - works chest, shoulders, and triceps.
- Deadlift - engages the posterior chain, grip, and lower back.
- Overhead Press - develops shoulders and upper chest.
Each week you hit one of these lifts on a heavy day, following the 5‑3‑1 rep scheme, while the other three receive lighter “accessory” work to balance volume and address weak points.
Calculating Your Training Max
Before you load the bar, you need a Training Max. This is simply 90 % of your true one‑rep max (1RM) for each lift. Using a training max instead of the raw 1RM reduces injury risk and makes the percentages more manageable.
Example: If you can deadlift 200 kg for a single rep, your training max is 200 kg × 0.90 = 180 kg. All the percentages in the program will be based on 180 kg.
Weekly Rep Scheme and Percentages
| Week | Set 1 | Set 2 | Set 3 | Notes |
|---|---|---|---|---|
| 1 | 65 % × 5 | 75 % × 5 | 85 % × 5+ | Aim for 5 reps; extra reps count as bonus. |
| 2 | 70 % × 3 | 80 % × 3 | 90 % × 3+ | Same rule - do as many reps as possible past 3. |
| 3 | 75 % × 5 | 85 % × 3 | 95 % × 1+ | Push that single as hard as you can. |
| 4 (Deload) | 40 % × 5 | 50 % × 5 | 60 % × 5 | Light week to recover before the next cycle. |
The “+” means you should aim for as many reps as possible (AMRAP) beyond the prescribed number, but never at the expense of form.
How to Add Assistance Work
While the main lift takes the spotlight, assistance (or accessory) exercises keep the rest of your body balanced and prevent stagnation. Common approaches include:
- Assistance Exercises - e.g., chin‑ups, dips, rows, face pulls, and leg curls.
- Volume Work - 3‑4 sets of 8‑12 reps to promote hypertrophy.
- Conditioning - light sled pushes or kettlebell swings on non‑heavy days.
Most lifters follow the “Boring But Big” template: after the main lift, do 5 sets of 10 reps at 50 % of the training max. This adds volume without over‑loading the nervous system.
Progression: Adding Weight Each Cycle
When the four‑week cycle ends, you increase your training max:
- +5 lb (≈2.5 kg) for upper‑body lifts (bench, overhead press).
- +10 lb (≈5 kg) for lower‑body lifts (squat, deadlift).
This incremental bump, combined with the AMRAP sets, creates a steady, long‑term upward curve. Most users see 5‑10 lb gains on major lifts after 8‑12 weeks of consistent training.
Deload Week - Why It Matters
The fourth week is purposefully light. By dropping the percentages to 40‑60 %, you give muscles, joints, and the central nervous system a chance to recover. Skipping deloads often leads to burnout or minor injuries, especially when you’re lifting near your limits.
Common Mistakes & How to Fix Them
- Using the wrong 1RM - If you overestimate your max, the training max becomes too high, making the percentages too heavy. Test your 1RM periodically and recalc.
- Skipping AMRAP reps - The extra reps are the real growth driver. Record them each session and aim to beat the previous best.
- Neglecting assistance work - Focusing only on the big lifts can create imbalances (e.g., weak rear delts, tight hip flexors). Pick at least two accessory moves per session.
- Rushing progression - Adding weight every week, not every cycle, stalls recovery. Stick to the 5‑lb / 10‑lb rule.
- Ignoring deload - If you feel sore or sluggish, treat week 4 as a true recovery week; you’ll bounce back stronger.
Sample 4‑Week Layout
- Week 1 - Heavy Day (e.g., Squat): Follow the 5‑rep scheme, then do 5×10 “Boring But Big” at 50 % TM.
- Week 2 - Heavy Day (Bench Press): 3‑rep scheme, same assistance pattern.
- Week 3 - Heavy Day (Deadlift): 1‑rep scheme, finish with 5×10 rows.
- Week 4 - Deload: Light day for the lift you’d normally hit heavy, plus reduced volume accessories.
Rotate the order each cycle so you don’t always start with the same lift.
Tracking Your Progress
Keep a simple spreadsheet with columns for:
- Date
- Lift
- Training Max
- Percentages used
- AMRAP reps achieved
- Notes on form or fatigue
Over time you’ll see a clear upward trend, which is the hallmark of a well‑programmed routine.
Frequently Asked Questions
Do I need to be a powerlifter to use 5/3/1?
Not at all. The program is built for anyone who wants to get stronger, from beginners to seasoned athletes. Just start with a conservative training max and follow the rep scheme.
How often should I train each lift?
Typically once per week for the heavy day, plus light accessory work on the same session. Some people add a second, lighter session for the same lift if recovery permits.
Can I combine 5/3/1 with cardio?
Yes. Keep cardio low‑intensity and separate it by at least a few hours from your heavy lift. A 20‑minute bike or brisk walk on off‑days works well.
What if I miss a week?
Just continue with the next week in the cycle. If you miss a deload, consider taking an extra light week before progressing.
Is the 5/3/1 program suitable for women?
Absolutely. Strength training benefits everyone, and the percentages are based on individual maxes, so the program scales perfectly regardless of gender.
Whether you’re stepping into the gym for the first time or you’ve been pulling plates for years, the 5/3/1 rule offers a clear, repeatable roadmap to keep adding weight week after week. Grab a notebook, calculate your training maxes, and give the four‑week cycle a try - the steady gains will speak for themselves.
