The 5/3/1 workout routine, developed by Jim Wendler, is a strength training program that focuses on gradual progress in the bench press, squat, deadlift, and overhead press. The routine operates on a 4-week cycle with each week focusing on a different rep and intensity scheme. Here’s a simplified version of the 5/3/1 routine:
Basic Structure:
- Week 1: 3 sets of 5 reps
- Week 2: 3 sets of 3 reps
- Week 3: 3 sets of 5, 3, and 1 rep
- Week 4 (Deload): 3 sets of 5 reps at a lower intensity
Starting Weights:
Calculate your starting weights by finding your one-rep max (1RM) for each of the four main lifts. Then, take 90% of that number to use as your “training max.” All percentages in the routine are based on this training max.
Weekly Breakdown:
Week 1:
- Day 1: Squat
- Warm-up sets
- 65% x 5, 75% x 5, 85% x 5+
- Day 2: Bench Press
- Warm-up sets
- 65% x 5, 75% x 5, 85% x 5+
- Day 3: Deadlift
- Warm-up sets
- 65% x 5, 75% x 5, 85% x 5+
- Day 4: Overhead Press
- Warm-up sets
- 65% x 5, 75% x 5, 85% x 5+
Week 2:
- Day 1: Squat
- Warm-up sets
- 70% x 3, 80% x 3, 90% x 3+
- Day 2: Bench Press
- Warm-up sets
- 70% x 3, 80% x 3, 90% x 3+
- Day 3: Deadlift
- Warm-up sets
- 70% x 3, 80% x 3, 90% x 3+
- Day 4: Overhead Press
- Warm-up sets
- 70% x 3, 80% x 3, 90% x 3+
Week 3:
- Day 1: Squat
- Warm-up sets
- 75% x 5, 85% x 3, 95% x 1+
- Day 2: Bench Press
- Warm-up sets
- 75% x 5, 85% x 3, 95% x 1+
- Day 3: Deadlift
- Warm-up sets
- 75% x 5, 85% x 3, 95% x 1+
- Day 4: Overhead Press
- Warm-up sets
- 75% x 5, 85% x 3, 95% x 1+
Week 4 (Deload):
- Day 1: Squat
- Warm-up sets
- 40% x 5, 50% x 5, 60% x 5
- Day 2: Bench Press
- Warm-up sets
- 40% x 5, 50% x 5, 60% x 5
- Day 3: Deadlift
- Warm-up sets
- 40% x 5, 50% x 5, 60% x 5
- Day 4: Overhead Press
- Warm-up sets
- 40% x 5, 50% x 5, 60% x 5
Assistance Work:
After the main lift of the day, include assistance work to target weaknesses and support overall strength development. Jim Wendler recommends several categories of assistance exercises, such as “push,” “pull,” and “leg/core” movements, to be included according to individual needs and goals.
Notes:
- “+” Sets: The last set of each day in Weeks 1-3 is performed as an AMRAP set (as many reps as possible), stopping 1-2 reps shy of failure.
- Progression: After completing a 4-week cycle, add weight to your training max and begin the next cycle. Wendler recommends adding 5 pounds for upper body exercises and 10 pounds for lower body exercises.
Remember, the 5/3/1 program is designed for long-term progress. It emphasizes slow, steady gains in strength and size
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