5/3/1 Workout Explained: How to Use Wendler's Program

The core lifts used in the four-week training cycle are the bench press, squat, overhead press, and deadlift which are some of the best compound exercises.

Each workout session of the strength training program revolves around one core lift, and each week consists of three to four training days.

Workout Splits:

• 3 Day Workout Split
• 4 Day Workout Split

When it comes to the appropriate weight to lift, first determine your one rep max (1RM), and from there, calculate ninety percent of your 1RM, which will serve as the foundation for your workout weights.

The rest period between core lift sets can vary from three to five minutes, while for assistance exercise sets, it is recommended to take sixty to ninety seconds of rest between each set.

Monday - Bench Presses

• Do three sets of five reps of bench presses - During the final set of this exercise, aim to complete as many reps as possible. Apply the same approach to other core lifts during each workout session.
• Optional: Add two assistance exercises in your workout, like dumbbell rows. Jim Wendler recommends incorporating chin-ups, dips, lunges, and back extensions for assistance work.

Wednesday - Squats

• Do three sets of five reps of squats
• Perform five sets of ten reps of two accessory exercises like leg presses, lunges, or leg curls

Friday - Shoulder Presses

• Do three sets of five reps of shoulder presses
• Perform five sets of ten reps of two accessory exercises like dips and chin-ups

Saturday - Deadlifts

• Do three sets of five reps of deadlifts
• Perform five sets of ten reps of two accessory exercises like good mornings and hanging leg raises

"While it may seem counterintuitive to take the weight off the bar when the goal is to add weight to it, starting lighter allows you more room to progress forward. This is a tough pill to swallow for most lifters. They want to start heavy, and they want to start now."

- Jim Wendler, Powerlifter

Jim Wendler suggests increasing your training max compared to the previous week.

For upper body lifts, it is advised to add five pounds to your 1RM, while for lower body lifts, you should add ten pounds.

Monday - Bench Presses

• Do three sets of three reps of bench presses
• Incorporate two supplemental exercises and perform five sets of ten reps for each exercise

Wednesday - Squats

• Perform three sets of three reps of squats
• Do five sets of ten reps of two accessory exercises

Friday - Shoulder Presses

• Do three sets of three repetitions of shoulder presses
• Perform five sets of ten reps of two accessory exercises

Saturday - Deadlifts

• Do three sets of three repetitions of deadlifts
• Add five sets of ten reps of two accessory exercises

Monday - Bench Presses

• Perform one set of five reps, one set of three repetitions, and one set of one rep
• Add five sets of ten reps of two accessory exercises

Wednesday - Squats

• Do one set of five reps, one set of three repetitions, and one set of one repetition
• Add five sets of ten reps of two accessory exercises

Friday - Shoulder Presses

• Do one set of five reps, one set of three repetitions, and one set of one repetition
• Add five sets of ten reps of two accessory exercises

Saturday - Deadlifts

• Perform one set of five reps, one set of three repetitions, and one set of one rep
• Add five sets of ten reps of two accessory exercises

After completing this four-week cycle, begin the next one and adjust your training weights by recalculating them accordingly.

Monday - Bench Presses

• Do three sets of five reps of bench presses at a lighter weight than the previous week (between 30-60% of your bench press 1RM) to allow for recovery (the same applies to core other core lifts during this week)
• Add five sets of ten reps of two accessory exercises

"The most common method of de-loading is just to reduce your poundages. As a guide, all your sets should be performed at around 40-60% of your 1RM."

- Mike Samuels, Personal Trainer

Wednesday - Squats

• Do three sets of five reps of squats
• Perform five sets of ten reps of two accessory exercises

Friday - Shoulder Presses

• Do three sets of five repetitions of shoulder presses
• Add five sets of ten reps of two accessory exercises

Saturday - Deadlifts

• Do three sets of five reps of deadlifts
• Perform five sets of ten reps of two accessory exercises
• Do use as reference your deadlift 1RM

The benefits of the 5/3/1 workout are improved core lifts, enhanced athletic performance, and increased strength and muscle gains.

• Improved core lifts - The 5/3/1 workout program prioritizes the main core lifts (the bench press, squats, overhead press, and deadlifts), which leads to notable improvements in these critical exercises.
• Increased muscle mass - Performing weighted Multi-Joint (MJ) exercises stimulate testosterone and growth hormone release, enhancing muscle protein synthesis [1].
• Improved athletic performance - Integrating MJ exercises into your fitness routine can enhance athletic performance, particularly in sports that require dynamic movement across multiple joints [2].
• Increased strength - The 5/3/1 program allows you to work multiple muscles and build serious strength within a relatively short time frame. It is possible to effectively train your entire body with three to five MJ exercises.

• User-friendly - Once you have determined your 1RM for the four core lifts, implementing the program becomes straightforward. The prescribed sets and reps are clearly outlined, allowing you to easily track weekly progress.
• Enhanced recovery - Jim Wendler incorporated a de-loading week in the fourth week of each four-week cycle to prioritize faster and more effective recovery. This period is intended to prepare you for the upcoming cycle with progressively heavier weights.

"With intensities ranging from 65 to 95% and an average training block intensity of 80%, 5/3/1 is exactly where you would expect an effective strength development program to be. Plus, the addition of joker sets allow for heavier work when needed, and the assistance templates offer a big enough dose of training volume to keep most intermediates progressing."

- Alex Parry, Fitness Editor

The disadvantages of the 5/3/1 workout are limited exercise selection, slow progress, frequency, potential plateauing, individual variability, and complexity for beginners.

Slow progress

While the 5/3/1 program helps gym-goers build massive muscle gains and progress slowly, some individuals may prefer other programs that promise faster results.

Additionally, beginners may find other alternative programs more suitable because their bodies tend to exhibit more significant responses to new stimuli during resistance training.

Frequency

While the 5/3/1 workout can deliver significant results by using the main lifts once a week, gym enthusiasts who prefer more emphasis on particular lifts should explore other training programs that align with their specific needs.