5 / 3 / 1 STRENGTH SYSTEM
The 5 / 3 / 1 program was created by Jim Wendler, who after stepping away from competitive Powerlifting was looking for a simple but effective program to help build strength while also allowing for a healthy amount of athleticism and fitness.
The fundamentals of the 5 / 3 / 1 program are fairly simple – it utilises the main lifts (Squat, Bench, Deadlift and Overhead Press) across 4 separate training sessions, with each session focusing on 1 of the main lifts as well as it’s accessory movements. A system of Progressive Overload is used, incrementing the baseline numbers for your main lifts after a 4 week block of programming.
Jim Wendler created the program with a philosophy in mind, which in turn focuses on some key rules or foundations:
- Emphasise Big, Multi-Joint Movements – Multi-joint lifts are lifts that involve more than one muscle group, and are a very effective and efficient way of building muscle.
- Start Too Light – When you begin the 5 / 3 / 1 program and look to set your baseline numbers, don’t be too ambitious.
- Progress Slowly – Acknowledge that strength gain is a multi-year process, and any increase in numbers (even a few kilograms) is progress.
- Break Personal Records (PRs) – Don’t let yourself get caught up in only focusing on increasing your 1RM; increasing how many reps you are able to perform at a certain weight is another powerful way of measuring progress and strength.
How to start the program
For each of the main lifts (Squat, Bench, Deadlift and Overhead Press) work out your 1RM. For the original 5 / 3 / 1 program, Jim Wendler recommends using 90% of your 1RM as a baseline; you can refer to this as your Training 1RM. For beginners, I would recommend potentially using only 80 – 85%.
Work out a Training Split – As an example, you could set Monday, Tuesday, Thursday and Friday as your 5 / 3 / 1 program days. This would leave you with 3 free days; to ensure a well-rounded program, I would suggest incorporating a HIIT or MetCon class (Wednesday) as well as a more restorative class such as Yoga or Pilates (Saturday).
The 4 week block – Weeks 1 and 2 are fairly straightforward with fixed sets and reps, while Week 3 allows you to ‘test’ yourself – the top set of the main lift on the day is performed as an AMRAP Set (As Many Reps As Possible). Week 4 is a back-off week to allow for recovery / adaptation before starting the next new block.
Accessory Movements – Where no weight is specified, the load should be set at an RPE of 8 – 9; meaning you should feel you could complete 1 – 2 reps beyond the specified reps for the set, and not push to failure.
Example Weekly Template
Monday – Strength Session 1
(As per Program)Tuesday – Strength Session 2
(As per Program)Wednesday – Active Recovery Session
Yoga, Pilates or Guided Stretching in the Restoration Zone.Thursday – Strength Session 3
(As per Program)Friday – Strength Session 4
(As per Program)Saturday – Cardiovascular Session
HIIT, MetCon or 30 – 60min of Moderate to High Intensity Cardio Work (i.e. Running, Cycling, Swimming).Sunday – Rest and Recovery Session
Hot and Cold Session (10 – 15min Steam / Sauna, 2 – 3min Icebath, 2 – 3 times), and / or Guided Meditation in the Restoration Zone.Week 1
Monday
Overhead Press – 1 x 5 @ 65%, 1 x 5 @ 75%, 1 x 5 @ 85% (2 – 2.5min Rest / Set)
Close-Grip Bench – 1 x 10 @ 50%, 1 x 10 @ 60%, 1 x 10 @ 70% (1.5min Rest / Set)
Barbell Row – 3 x 8 @ (1.5min Rest / Set)
Lat Pull-Down – 3 x 10 (1 – 1.5min Rest / Set)
Seated DB Curls – 3 x 10 (1min Rest / Set)
DB Skull-Crushers – 3 x 10 (1min Rest / Set)
Tuesday
Deadlift – 1 x 5 @ 65%, 1 x 5 @ 75%, 1 x 5 @ 85% (2 – 2.5min Rest / Set)
Front Squat (or Safety-Bar) – 1 x 10 @ 50%, 1 x 10 @ 60%, 1 x 10 @ 70% (1.5min Rest / Set)
Barbell Glute Bridge – 3 x 8 (1.5min Rest / Set)
Stiff-Leg DB Deadlift – 3 x 10 (1 – 1.5min Rest / Set)
Ab-Mat Sit-ups – 3 x 10 (1min Rest / Set)
Thursday
Bench – 1 x 5 @ 65%, 1 x 5 @ 75%, 1 x 5 @ 85% (2 – 2.5min Rest / Set)
Incline Bench – 1 x 10 @ 50%, 1 x 10 @ 60%, 1 x 10 @ 70% (1.5min Rest / Set)
T-Bar Row – 3 x 8 @ (1.5min Rest / Set)
Seated Row – 3 x 10 (1 – 1.5min Rest / Set)
Standing BB Curls – 3 x 10 (1min Rest / Set)
Rope Cable Tricep Extensions – 3 x 10 (1min Rest / Set)
Friday
Squat – 1 x 5 @ 65%, 1 x 5 @ 75%, 1 x 5 @ 85% (2 – 2.5min Rest / Set)
Stiff-Leg Deadlift – 1 x 10 @ 50%, 1 x 10 @ 60%, 1 x 10 @ 70% (1.5min Rest / Set)
Hamstring Curls – 3 x 8 @ (1.5min Rest / Set)
GHD Back Extensions – 3 x 10 (1 – 1.5min Rest / Set)
Hanging Leg (or Knee) Raises – 3 x 10 (1min Rest / Set)
Week 2
Monday
Overhead Press – 1 x 3 @ 70%, 1 x 3 @ 80%, 1 x 3 @ 90% (2 – 2.5min Rest / Set)
Close-Grip Bench – 1 x 8 @ 60%, 1 x 8 @ 70%, 1 x 6 @ 80% (1.5min Rest / Set)
Barbell Row – 3 x 8 @ (1.5min Rest / Set)
Lat Pull-Down – 3 x 10 (1 – 1.5min Rest / Set)
Seated DB Curls – 3 x 10 (1min Rest / Set)
DB Skull-Crushers – 3 x 10 (1min Rest / Set)
Tuesday
Deadlift – 1 x 3 @ 70%, 1 x 3 @ 80%, 1 x 3 @ 90% (2 – 2.5min Rest / Set)
Front Squat (or Safety-Bar) – 1 x 8 @ 60%, 1 x 8 @ 70%, 1 x 6 @ 80% (1.5min Rest / Set)
Barbell Glute Bridge – 3 x 8 (1.5min Rest / Set)
Stiff-Leg DB Deadlift – 3 x 10 (1 – 1.5min Rest / Set)
Ab-Mat Sit-ups – 3 x 10 (1min Rest / Set)
Thursday
Bench – 1 x 3 @ 70%, 1 x 3 @ 80%, 1 x 3 @ 90% (2 – 2.5min Rest / Set)
Incline Bench – 1 x 8 @ 60%, 1 x 8 @ 70%, 1 x 6 @ 80% (1.5min Rest / Set)
T-Bar Row – 3 x 8 @ (1.5min Rest / Set)
Seated Row – 3 x 10 (1 – 1.5min Rest / Set)
Standing BB Curls – 3 x 10 (1min Rest / Set)
Rope Cable Tricep Extensions – 3 x 10 (1min Rest / Set)
Friday
Squat – 1 x 3 @ 70%, 1 x 3 @ 80%, 1 x 3 @ 90% (2 – 2.5min Rest / Set)
Stiff-Leg Deadlift – 1 x 8 @ 60%, 1 x 8 @ 70%, 1 x 6 @ 80% (1.5min Rest / Set)
Hamstring Curls – 3 x 8 @ (1.5min Rest / Set)
GHD Back Extensions – 3 x 10 (1 – 1.5min Rest / Set)
Hanging Leg (or Knee) Raises – 3 x 10 (1min Rest / Set)
Week 3
Monday
Overhead Press – 1 x 3 @ 70%, 1 x 3 @ 80%, 1 x 3 @ 90% (2 – 2.5min Rest / Set)
Close-Grip Bench – 1 x 8 @ 60%, 1 x 8 @ 70%, 1 x 6 @ 80% (1.5min Rest / Set)
Barbell Row – 3 x 8 @ (1.5min Rest / Set)
Lat Pull-Down – 3 x 10 (1 – 1.5min Rest / Set)
Seated DB Curls – 3 x 10 (1min Rest / Set)
DB Skull-Crushers – 3 x 10 (1min Rest / Set)
Tuesday
Deadlift – 1 x 3 @ 70%, 1 x 3 @ 80%, 1 x 3 @ 90% (2 – 2.5min Rest / Set)
Front Squat (or Safety-Bar) – 1 x 8 @ 60%, 1 x 8 @ 70%, 1 x 6 @ 80% (1.5min Rest / Set)
Barbell Glute Bridge – 3 x 8 (1.5min Rest / Set)
Stiff-Leg DB Deadlift – 3 x 10 (1 – 1.5min Rest / Set)
Ab-Mat Sit-ups – 3 x 10 (1min Rest / Set)
Thursday
Bench – 1 x 3 @ 70%, 1 x 3 @ 80%, 1 x 3 @ 90% (2 – 2.5min Rest / Set)
Incline Bench – 1 x 8 @ 60%, 1 x 8 @ 70%, 1 x 6 @ 80% (1.5min Rest / Set)
T-Bar Row – 3 x 8 @ (1.5min Rest / Set)
Seated Row – 3 x 10 (1 – 1.5min Rest / Set)
Standing BB Curls – 3 x 10 (1min Rest / Set)
Rope Cable Tricep Extensions – 3 x 10 (1min Rest / Set)
Friday
Squat – 1 x 3 @ 70%, 1 x 3 @ 80%, 1 x 3 @ 90% (2 – 2.5min Rest / Set)
Stiff-Leg Deadlift – 1 x 8 @ 60%, 1 x 8 @ 70%, 1 x 6 @ 80% (1.5min Rest / Set)
Hamstring Curls – 3 x 8 @ (1.5min Rest / Set)
GHD Back Extensions – 3 x 10 (1 – 1.5min Rest / Set)
Hanging Leg (or Knee) Raises – 3 x 10 (1min Rest / Set)
Week 4
Monday
Overhead Press – 1 x 5 @ 40%, 1 x 5 @ 50%, 1 x 5 @ 60% (1 – 1.5min Rest / Set)
Close-Grip Bench – 1 x 5 @ 40%, 1 x 5 @ 50%, 1 x 5 @ 60% (1 – 1.5min Rest / Set)
Barbell Row – 3 x 8 @ (1.5min Rest / Set)
Lat Pull-Down – 3 x 10 (1 – 1.5min Rest / Set)
Seated DB Curls – 3 x 10 (1min Rest / Set)
DB Skull-Crushers – 3 x 10 (1min Rest / Set)
Tuesday
Deadlift – 1 x 5 @ 40%, 1 x 5 @ 50%, 1 x 5 @ 60% (1 – 1.5min Rest / Set)
Front Squat (or Safety-Bar) – 1 x 5 @ 40%, 1 x 5 @ 50%, 1 x 5 @ 60% (1 – 1.5min Rest / Set)
Barbell Glute Bridge – 3 x 8 (1.5min Rest / Set)
Stiff-Leg DB Deadlift – 3 x 10 (1 – 1.5min Rest / Set)
Ab-Mat Sit-ups – 3 x 10 (1min Rest / Set)
Thursday
Bench – 1 x 5 @ 40%, 1 x 5 @ 50%, 1 x 5 @ 60% (1 – 1.5min Rest / Set)
Incline Bench – 1 x 5 @ 40%, 1 x 5 @ 50%, 1 x 5 @ 60% (1 – 1.5min Rest / Set)
T-Bar Row – 3 x 8 @ (1.5min Rest / Set)
Seated Row – 3 x 10 (1 – 1.5min Rest / Set)
Standing BB Curls – 3 x 10 (1min Rest / Set)
Rope Cable Tricep Extensions – 3 x 10 (1min Rest / Set)
Friday
Squat – 1 x 5 @ 40%, 1 x 5 @ 50%, 1 x 5 @ 60% (1 – 1.5min Rest / Set)
Stiff-Leg Deadlift – 1 x 5 @ 40%, 1 x 5 @ 50%, 1 x 5 @ 60% (1 – 1.5min Rest / Set)
Hamstring Curls – 3 x 8 @ (1.5min Rest / Set)
GHD Back Extensions – 3 x 10 (1 – 1.5min Rest / Set)
Hanging Leg (or Knee) Raises – 3 x 10 (1min Rest / Set)
THIS PROGRAM HAS BEEN CREATED BY
Performance coach Callum McConnel