Jim Wendler's 5/3/1

Jim Wendler's 5/3/1 is one of the most popular strength training programs in existence. Created by elite powerlifter Jim Wendler, the program was born out of a desire to simplify strength training and move away from the complex, gear-heavy world of competitive powerlifting.

The Creator: Jim Wendler

Jim Wendler is a former Division I football player and elite powerlifter who squatted 1000 lbs, benched 675 lbs, and deadlifted 700 lbs. After years of grueling training and competition, he found himself burnt out and wanting a simpler approach to training that would allow him to maintain his strength while improving his conditioning and overall health.

The Methodology

The core philosophy of 5/3/1 is based on four main principles:

Focus on Big Multi-Joint Movements: The program centers around the Squat, Bench Press, Deadlift, and Overhead Press.
Start Light: Wendler emphasizes starting with a "Training Max" that is 90% of your true 1RM to allow for long-term progression.
Progress Slowly: The goal is to add weight gradually over time, rather than rushing to hit new maxes every week.
Break Personal Records: Every workout gives you a chance to set a rep record on your final set.

The Structure

The program operates on a 4-week cycle (or "wave"):

Week 1: 3 sets of 5 reps (Warmup, then 65%, 75%, 85% of Training Max). The last set is an AMRAP (As Many Reps As Possible).
Week 2: 3 sets of 3 reps (Warmup, then 70%, 80%, 90% of Training Max). The last set is an AMRAP.
Week 3: 5/3/1 reps (Warmup, then 75%, 85%, 95% of Training Max). The last set is an AMRAP.
Week 4: Deload (3 sets of 5 reps at lighter weights).

This simple yet effective structure has helped thousands of lifters build raw strength and size without burning out.