Wendler's 5/3/1
The Program That Told You to Start Lighter
In 2009, Jim Wendler published a slim book with a long subtitle: 5/3/1: The Simplest and Most Effective Training System for Raw Strength. It was not the simplest. Starting Strength exists. But the claim was closer to true than most things in the fitness industry, and the program it described would become one of the most widely run strength templates of the 21st century.
The premise was almost aggressively modest: take four barbell lifts -- squat, bench press, deadlift, and overhead press -- train each once per week, use sub-maximal weights based on percentages, and add 2.5 kg / 5 lbs per cycle. No heroics. No maxing out. Just show up, hit your numbers, and push the last set.
Wendler had earned the right to preach patience. He had squatted 455 kg / 1000 lbs in full powerlifting gear, competed at EliteFTS alongside some of the strongest humans alive, and then walked away from all of it because he was, in his own words, "310 pounds of unhealthy, slow, miserable, and broken." He wanted to be strong and actually feel good. 5/3/1 was his answer.
How It Works
The program runs in 4-week cycles. Each cycle has three loading weeks and one deload week. You train four days per week, one main lift per day.
The Training Max
This is the engine of 5/3/1. You do not base your percentages on your actual one-rep max. Instead, you calculate a Training Max (TM) -- 90% of your true 1RM. All percentages are derived from this deliberately conservative number.
If your squat 1RM is 140 kg / 308 lbs, your TM is 126 kg / 277 lbs. Every percentage in the program comes from that 126 kg, not the 140 kg. This is intentional. Wendler's first rule is "start too light." His second rule is also "start too light."
The Wave
| Week | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| Week 1 (5s) | 65% x 5 | 75% x 5 | 85% x 5+ |
| Week 2 (3s) | 70% x 3 | 80% x 3 | 90% x 3+ |
| Week 3 (5/3/1) | 75% x 5 | 85% x 3 | 95% x 1+ |
| Week 4 (Deload) | 40% x 5 | 50% x 5 | 60% x 5 |
The "+" on the final set of weeks 1-3 means AMRAP -- as many reps as possible. This is where the magic lives. You hit the prescribed minimum, then keep going until your form breaks down. A good day on your 85% set might yield 8-10 reps. That is your PR set. That is how you know you are getting stronger even though the weights feel moderate.
Progression
After each 4-week cycle, increase your Training Max:
- Upper body lifts (bench, OHP): +2.5 kg / 5 lbs
- Lower body lifts (squat, deadlift): +5 kg / 10 lbs
That is roughly 30 kg / 65 lbs per year on squat and deadlift, 15 kg / 33 lbs on the presses. It does not sound fast. It is not meant to. Wendler's philosophy is that anyone can add weight for three weeks. The question is whether you can add weight for three years. 5/3/1 is designed for decades, not months.
Assistance Work
The main lifts take about 15-20 minutes per session. The rest of the time is spent on assistance work. Wendler has published several templates over the years. The two most common:
Boring But Big (BBB)
After your main lift, do 5 sets of 10 reps of the same movement at 50-60% of your Training Max. This adds significant volume for hypertrophy. It is called Boring But Big because it is boring. And big.
| Main Lift | BBB Supplement |
|---|---|
| Squat | Squat 5x10 @ 50-60% |
| Bench | Bench Press 5x10 @ 50-60% |
| Deadlift | Deadlift 5x10 @ 50-60% |
| OHP | Overhead Press 5x10 @ 50-60% |
Accessories
After the BBB sets, Wendler recommends 25-50 reps each of:
- Push (dips, push-ups, dumbbell pressing)
- Pull (rows, chin-ups, face pulls)
- Single-leg/Core (lunges, leg raises, ab wheel)
The .trn file includes the BBB template with suggested accessories. Adjust based on your weaknesses.
Who Should Run This
5/3/1 is ideal for:
- Intermediate lifters who have stalled on linear progression programs like Starting Strength or StrongLifts
- Lifters who want a sustainable, long-term approach to getting stronger
- Anyone training for general barbell strength without peaking for a specific competition
- People who want a proven framework but also flexibility in their assistance work
This is not a beginner program -- the percentage system assumes you have an established 1RM and solid technique on the four main lifts. It is also not an advanced peaking program. If you are 8 weeks out from a powerlifting meet, you need something more specific. 5/3/1 is for the other 48 weeks of the year.
The Philosophy
Wendler's writing is blunt, occasionally profane, and refreshingly honest. A few of his core principles:
"Start too light." The single most repeated piece of advice in the 5/3/1 system. If you think your TM is too low, it probably is not. The AMRAP sets will challenge you regardless. Starting light means you can progress longer before stalling.
"Progress slowly." Adding 2.5-5 kg per cycle feels painfully conservative in week one. It feels smart in month eight when you are still setting rep PRs while everyone who started heavy is already deloading.
"Break personal records." Not just weight PRs. Rep PRs count. If you got 5 reps at 85% last cycle and you get 7 this cycle, that is a personal record. The AMRAP sets create an infinite ladder of small wins.
"Don't major in the minors." The four barbell lifts are the program. Assistance work supports them. If you spend more time picking accessories than squatting, you have missed the point.
Download
Download the .trn file and import it into the TRN app to start training Wendler's 5/3/1. Four training days, the full percentage wave, Boring But Big assistance, and accessory suggestions -- ready to go. Set your Training Max at 90% of your 1RM and start pressing.