Intermediate
5/3/1 Basic
Jim Wendler's 5/3/1 program is a time-tested powerlifting system focused on steady, long-term progression through four main lifts: squat, bench press, deadlift, and overhead press. Each cycle builds strength through submaximal training with AMRAP (As Many Reps As Possible) top sets.
Read about the history and methodology strength powerlifting compound lifts 531 wendler
Duration
4 weeks
Frequency
4 days / wk
Exercises
4 unique
Difficulty
Intermediate
Program Structure
Week-by-week breakdown of your training
D1
Overhead Press Day
~45 min 1 exercises
1
Overhead Press Main
1×5 @ 40%
1×5 @ 50%
1×5 @ 65%
1×5 @ 75%
1×5 @ 85%
D2
Deadlift Day
~45 min 1 exercises
1
Deadlift Main
1×5 @ 40%
1×5 @ 50%
1×5 @ 65%
1×5 @ 75%
1×5 @ 85%
D3
Bench Press Day
~45 min 1 exercises
1
Bench Press Main
1×5 @ 40%
1×5 @ 50%
1×5 @ 65%
1×5 @ 75%
1×5 @ 85%
D4
Squat Day
~45 min 1 exercises
1
Back Squat Main
1×5 @ 40%
1×5 @ 50%
1×5 @ 65%
1×5 @ 75%
1×5 @ 85%