The 5/3/1 Basic plan is a four-week, four-day main-lift template, labeled Intermediate. Each week contains overhead press, deadlift, bench press and squat days. Each session supplies one lift; assistance exercises, upper-body pulling and conditioning are not included.
The supplied wave
| Week | Main working sets |
|---|---|
| 1 | 5 at 65%, 5 at 75%, 5+ at 85% |
| 2 | 3 at 70%, 3 at 80%, 3+ at 90% |
| 3 | 5 at 75%, 3 at 85%, 1+ at 95% |
| 4 | 5 at 40%, 5 at 50%, 5 at 60% |
Percentages use the program's load reference. The plus sign denotes an AMRAP set; the lighter fourth week has no AMRAP prescription. The plan preview separates supplied warmups from working sets. Equipment is a barbell, plates, rack with safeties and bench.
Training max is not your best single
For a new known-weight enrollment, enter your true or estimated one-rep max. Strength Programs converts it once to a 90% initial training max for this template. For example, a 200 lb entered max gives a 180 lb reference before the session percentage and plate rounding are applied. Do not reduce the entry to 180 lb yourself and have it reduced again.
Guided setup is also available: choose a comfortable working weight in the first workout without a max test. That establishes a practical load reference and does not receive the same additional true-max conversion. Existing saved enrollments are not retroactively reinterpreted.
The training-max discussion published on JimWendler.com explains that 90% is a starting point, rather than an unchanging relationship between a training max and actual strength.
Progression and limitations
Loads change through the fixed wave; the app does not add a generic increase after every session or turn extra AMRAP reps into an automatic cycle increase. Log misses honestly and review an unsuitable reference rather than trying to make up missed work. Guided loads remain under your control.
After week four, review your log and starting references before another enrollment. This implementation does not automatically append the next cycle, select new training maxes, or construct a complete 5/3/1 assistance template.
Open the four-week 5/3/1 plan to inspect the exact version before starting.