5 / 3 / 1 STRENGTH SYSTEM
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