Question 1

How does the 5/3/1 program work?

Accepted Answer

5/3/1 is a four-week training cycle built around four barbell lifts: squat, bench press, deadlift, and overhead press. Each week focuses on a different rep scheme: Week 1 (5s): Three working sets at 65%, 75%, and 85% of your training max, with the last set done for as many reps as possible (AMRAP) Week 2 (3s): Three working sets at 70%, 80%, and 90% — last set AMRAP Week 3 (5/3/1): Three working sets at 75%, 85%, and 95% — last set AMRAP Week 4 (Deload): Three light sets at 40%, 50%, and 60% for recovery All percentages are based on your training max (typically 90% of your true 1RM), not your actual max. After each 4-week cycle, you add 5 lb to your upper body training max and 10 lb to your lower body training max.

Question 2

What is a 5/3/1 training max and why does it matter?

Accepted Answer

The training max (TM) is the cornerstone of 5/3/1. It is 85-90% of your true one-rep max, and every working weight in the program is calculated from it. Why not just use your real 1RM? Built-in buffer: When the program calls for 95% of your TM, you're actually lifting about 85% of your true max — hard but achievable Sustainable progress: Small, consistent jumps (+5/+10 lb per cycle) add up to 60-130 lb per year without stalling Quality reps: You can hit the minimum prescribed reps and push the AMRAP set with good form Wendler's rule: You should be able to hit your training max for 3-5 clean reps at any time. If you can't, your TM is too high.

Question 3

How fast does 5/3/1 progress?

Accepted Answer

5/3/1 uses slow, deliberate progression — and that's the point. After each 4-week cycle: Upper body lifts (bench, press): +5 lb (2.5 kg) per cycle Lower body lifts (squat, deadlift): +10 lb (5 kg) per cycle Annual projection: Bench/Press: +60 lb (30 kg) per year Squat/Deadlift: +120 lb (60 kg) per year This may seem slow, but consistent small jumps avoid the stalls and resets that plague aggressive programs. Many lifters run 5/3/1 for years without needing to change programs.

Question 4

How does 5/3/1 compare to other strength programs?

Accepted Answer

Here's how 5/3/1 stacks up against other popular programs: Program Progression Best For 5/3/1 Monthly (slow, steady) Intermediate to advanced, long-term strength Starting Strength Every session (linear) True beginners, first 3-6 months Texas Method Weekly Intermediate, post-linear progression GZCL Flexible (tiered) Intermediate, customizable volume 5/3/1's advantage: It's simple, flexible (many accessory templates), and sustainable for years. Most lifters transition to 5/3/1 after exhausting linear progression and stay with it long-term.

Question 5

When should I reset my 5/3/1 training max?

Accepted Answer

Reset your training max when you see these warning signs: Can't hit 5 reps on the "5+" set (Week 1): Your TM is too high — the AMRAP sets should always exceed the minimum Can't hit 3 reps on the "3+" set (Week 2): Another clear sign the TM has outpaced your strength Form breakdown on the top set: If you're grinding reps with technique breakdown, drop the weight Every 5-7 cycles as maintenance: Some lifters proactively reset every 5-7 cycles to avoid accumulated fatigue How to reset: Set your TM to 90% of a new 1RM test, or simply drop your current TM by 10-15% (3 cycles back). Rebuild from there. Jim Wendler calls this "five steps forward, three steps back" — it works.

Question 6

What accessory work should I do with 5/3/1?

Accepted Answer

5/3/1 has several official accessory templates. The most popular: Boring But Big (BBB): After your main 5/3/1 sets, do 5 sets of 10 reps of the same lift at 50-60% of your training max Best for hypertrophy and building a base of muscle mass Keep rest periods short (60-90 seconds) for conditioning Other popular templates: First Set Last (FSL): 3-5 sets of 5-8 reps at the first working set weight — less volume than BBB, good for in-season athletes Second Set Last (SSL): Similar to FSL but at the second set weight — more intensity Joker Sets: Optional heavier singles/doubles above your top set on good days — use sparingly General accessory rule: In addition to the main and supplemental work, do 25-50 reps each of a push, a pull, and a single-leg or core movement.

Set	%	Weight	Reps
1	75%	215lb	5
2	85%	240lb	3
3	95%	270lb	1+

Set	%	Weight	Reps
1	40%	115lb	5
2	50%	145lb	5
3	60%	170lb	5

5/3/1 Calculator

What is the Wendler 5/3/1 program?

Enter Your Maxes

Training Maxes

4-Week Cycle

Week 1 — 5s

Week 2 — 3s

Week 3 — 5/3/1

Week 4 — Deload

5/3/1 Cycle Progression

5/3/1 Program FAQ

How does the 5/3/1 program work?

What is a 5/3/1 training max and why does it matter?

How fast does 5/3/1 progress?

How does 5/3/1 compare to other strength programs?

When should I reset my 5/3/1 training max?

What accessory work should I do with 5/3/1?

Related Calculators

Training Max

One Rep Max

RPE to Percentage

Plate Loading

Set	%	Weight	Reps
1	70%	200lb	3
2	80%	230lb	3
3	90%	255lb	3+