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The program

5/3/1 Basic

A four-week 5/3/1 main-lift cycle with AMRAP top sets and a deload. Known maxes use a 90% training reference; assistance is not included.

Pick your 4 training days Mon · Tue · Thu · Fri
Start this program Get the free spreadsheet
Schedule
4 days/wk
Length
4 weeks
Main lifts
4

What you’ll train

The main movements in this program.

Review exercise technique

Before you start

No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.

If you already know your lifting numbers, you can enter them during setup instead. This program automatically calculates a 90% training max from your entered 1RM (for example, enter 300 lb and working sets use 270 lb). Review the program guide for this template's load and progression rules.

Optional max estimation tools

Spreadsheet & Calculator

Download the 5/3/1 Basic spreadsheet

Enter your current lifts to preview every week’s weights, download Excel/CSV, or start tracking in your browser.

Enter your 1RM (or leave blank for empty template): Estimate 1RM Check Strength Standards

Lifts marked “Estimated from your lifts” are guesses based on the lifts in your link — edit or clear any lift you haven’t tested yet.

Estimated from your lifts
Estimated from your lifts
Estimated from your lifts
Applies automatic 90% Training Max to calculate working sets.

Spreadsheet Preview

DayExerciseSetsReps%Weight (lbs)Plates / sideNotes
Overhead Press DayOverhead Press1540%50 lbs1×2.5Warm-up
Overhead Press DayOverhead Press1550%65 lbs1×10Warm-up
Overhead Press DayOverhead Press1360%80 lbs1×10 + 1×5 + 1×2.5Warm-up
Overhead Press DayOverhead Press1565%85 lbs2×10—
Overhead Press DayOverhead Press1575%100 lbs1×25 + 1×2.5—
Overhead Press DayOverhead Press15+85%110 lbs1×25 + 1×5 + 1×2.5AMRAP — as many reps as possible with good form
Deadlift DayDeadlift1540%130 lbs1×25 + 1×10 + 1×5 + 1×2.5Warm-up
Deadlift DayDeadlift1550%160 lbs1×45 + 1×10 + 1×2.5Warm-up
Deadlift DayDeadlift1360%195 lbs1×45 + 1×25 + 1×5Warm-up
Deadlift DayDeadlift1565%210 lbs1×45 + 1×25 + 1×10 + 1×2.5Reset each rep. No touch-and-go.
Deadlift DayDeadlift1575%245 lbs2×45 + 1×10Reset each rep. No touch-and-go.
Deadlift DayDeadlift15+85%275 lbs2×45 + 1×25AMRAP — as many reps as possible with good form; Reset each rep. No touch-and-go.
Bench Press DayBench Press1540%80 lbs1×10 + 1×5 + 1×2.5Warm-up
Bench Press DayBench Press1550%100 lbs1×25 + 1×2.5Warm-up
Bench Press DayBench Press1360%120 lbs1×25 + 1×10 + 1×2.5Warm-up
Bench Press DayBench Press1565%130 lbs1×25 + 1×10 + 1×5 + 1×2.5—
Bench Press DayBench Press1575%150 lbs1×45 + 1×5 + 1×2.5—
Bench Press DayBench Press15+85%170 lbs1×45 + 1×10 + 1×5 + 1×2.5AMRAP — as many reps as possible with good form
Squat DayBack Squat1540%110 lbs1×25 + 1×5 + 1×2.5Warm-up
Squat DayBack Squat1550%135 lbs1×45Warm-up
Squat DayBack Squat1360%160 lbs1×45 + 1×10 + 1×2.5Warm-up
Squat DayBack Squat1565%175 lbs1×45 + 2×10Full depth — crease of hip below top of knee.
Squat DayBack Squat1575%205 lbs1×45 + 1×25 + 1×10Full depth — crease of hip below top of knee.
Squat DayBack Squat15+85%230 lbs2×45 + 1×2.5AMRAP — as many reps as possible with good form; Full depth — crease of hip below top of knee.
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General strength plan

Four main barbell lifts

Lifters who want a main-lift framework with changing rep targets and a planned lighter week.

Before choosing this plan

Each session supplies one main lift. Assistance, upper-body pulling and conditioning are not included.

Equipment

  • Barbell and plates
  • Squat rack with safeties
  • Bench

Progression in this app

How progression works

Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.

About this template

The basic main-lift wave only, not a complete 5/3/1 assistance template. Known true maxes are converted to a 90% initial training max once at setup; guided loads use the working weight you choose.

Methodology and sources

Read the program guide JimWendler.com: The Training Max

A look at the plan

Sessions and prescriptions

The first week is open below. Expand later weeks to compare their schedules. Percentages are calculated from a 90% training max (e.g. enter 300 lb → sets use 270 lb); guided starting loads are chosen in your first workout.

5/5/5+ Week

4 sessions · Volume week — last set AMRAP

Day 1 · Overhead Press Day

Overhead Press main

  • 1 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

    Warm-up

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

    Warm-up

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

    Warm-up

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

    Rest 2:30

  • 1 × 5+ AMRAP @ 85% (start light, add 5 lb/session)amrap

    Rest 3:00

    AMRAP — as many reps as possible with good form

Day 2 · Deadlift Day

Deadlift main

Reset each rep. No touch-and-go.

  • 1 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

    Warm-up

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

    Warm-up

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

    Warm-up

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

    Rest 2:30

  • 1 × 5+ AMRAP @ 85% (start light, add 5 lb/session)amrap

    Rest 3:00

    AMRAP — as many reps as possible with good form

Day 3 · Bench Press Day

Bench Press main

  • 1 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

    Warm-up

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

    Warm-up

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

    Warm-up

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

    Rest 2:30

  • 1 × 5+ AMRAP @ 85% (start light, add 5 lb/session)amrap

    Rest 3:00

    AMRAP — as many reps as possible with good form

Day 4 · Squat Day

Back Squat main

Full depth — crease of hip below top of knee.

  • 1 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

    Warm-up

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

    Warm-up

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

    Warm-up

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

    Rest 2:30

  • 1 × 5+ AMRAP @ 85% (start light, add 5 lb/session)amrap

    Rest 3:00

    AMRAP — as many reps as possible with good form

3/3/3+ Week

4 sessions · Intensity ramp — last set AMRAP

Day 1 · Overhead Press Day

Overhead Press main

  • 1 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

    Warm-up

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

    Warm-up

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

    Warm-up

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

    Rest 2:30

  • 1 × 3+ AMRAP @ 90% (start light, add 5 lb/session)amrap

    Rest 3:00

    AMRAP — leave 1–2 reps in the tank

Day 2 · Deadlift Day

Deadlift main

Reset each rep. No touch-and-go.

  • 1 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

    Warm-up

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

    Warm-up

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

    Warm-up

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

    Rest 2:30

  • 1 × 3+ AMRAP @ 90% (start light, add 5 lb/session)amrap

    Rest 3:00

    AMRAP — leave 1–2 reps in the tank

Day 3 · Bench Press Day

Bench Press main

  • 1 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

    Warm-up

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

    Warm-up

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

    Warm-up

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

    Rest 2:30

  • 1 × 3+ AMRAP @ 90% (start light, add 5 lb/session)amrap

    Rest 3:00

    AMRAP — leave 1–2 reps in the tank

Day 4 · Squat Day

Back Squat main

Full depth — crease of hip below top of knee.

  • 1 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

    Warm-up

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

    Warm-up

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

    Warm-up

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

    Rest 2:30

  • 1 × 3+ AMRAP @ 90% (start light, add 5 lb/session)amrap

    Rest 3:00

    AMRAP — leave 1–2 reps in the tank

5/3/1+ Week

4 sessions · Peak week — heavy singles, last set AMRAP

Day 1 · Overhead Press Day

Overhead Press main

  • 1 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

    Warm-up

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

    Warm-up

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

    Warm-up

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

    Rest 4:00

    AMRAP — this is your PR set. Push it.

Day 2 · Deadlift Day

Deadlift main

Reset each rep. No touch-and-go.

  • 1 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

    Warm-up

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

    Warm-up

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

    Warm-up

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

    Rest 4:00

    AMRAP — this is your PR set. Push it.

Day 3 · Bench Press Day

Bench Press main

  • 1 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

    Warm-up

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

    Warm-up

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

    Warm-up

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

    Rest 4:00

    AMRAP — this is your PR set. Push it.

Day 4 · Squat Day

Back Squat main

Full depth — crease of hip below top of knee.

  • 1 × 5 @ 40% (start light, add 5 lb/session)warmup

    Rest 1:00

    Warm-up

  • 1 × 5 @ 50% (start light, add 5 lb/session)warmup

    Rest 1:00

    Warm-up

  • 1 × 3 @ 60% (start light, add 5 lb/session)warmup

    Rest 1:30

    Warm-up

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

    Rest 4:00

    AMRAP — this is your PR set. Push it.

Deload Week

4 sessions · Recovery — light weights, focus on technique

Day 1 · Overhead Press Day

Overhead Press main

  • 1 × 5 @ 40% (start light, add 5 lb/session)working

    Rest 1:00

    Light and easy

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

    Rest 1:30

    Focus on bar speed and technique

Day 2 · Deadlift Day

Deadlift main

Reset each rep. No touch-and-go.

  • 1 × 5 @ 40% (start light, add 5 lb/session)working

    Rest 1:00

    Light and easy

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

    Rest 1:30

    Focus on bar speed and technique

Day 3 · Bench Press Day

Bench Press main

  • 1 × 5 @ 40% (start light, add 5 lb/session)working

    Rest 1:00

    Light and easy

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

    Rest 1:30

    Focus on bar speed and technique

Day 4 · Squat Day

Back Squat main

Full depth — crease of hip below top of knee.

  • 1 × 5 @ 40% (start light, add 5 lb/session)working

    Rest 1:00

    Light and easy

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

    Rest 1:00

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

    Rest 1:30

    Focus on bar speed and technique