Jim Wendler's 5/3/1: The Simplest System for Lifelong Strength

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

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The Philosophy: Reject Complexity, Embrace Simplicity

Within strength training programming, a common pursuit is complexity—innovative movements, obscure percentage calculations, and "advanced" systems demanding spreadsheet analysis to decipher. Jim Wendler rejected this paradigm. Drawing on his experience as a Division I football player, elite powerlifter (with a career-best total exceeding 2,000 pounds), and coach, he developed 5/3/1—a program rooted in simplicity, patience, and long-term strength accumulation.

Wendler realized many lifters (himself included) were getting lost in details: excessive focus on maximal lifts overshadowed steady, sustainable progress. His solution? Cut the fluff. In 2009, he published his seminal work 5/3/1: The Simplest and Most Effective Training System for Raw Strength on T-Nation—a piece that revolutionized the lifting community. The system hinges on four foundational barbell movements:

• Squat

• Bench Press

• Deadlift

• Overhead Press

These lifts are structured into a four-week cycle with programmed "loading waves" (gradually increasing intensity). By basing all calculations on 95% of your actual one-rep max (1RM) (called the Training Max, or TM), lifters avoid overtraining while making consistent gains.

Core Principles of 5/3/1

5/3/1 is not for short-term PR chasers—it’s for lifters seeking lifelong strength. Here’s how it works:

1. The Four-Week Cycle

Each cycle follows a predictable progression to balance intensity and recovery:

• Weeks 1–3: Incremental intensity using Wendler’s signature rep scheme:

• Week 1: Sets of 5 reps

• Week 2: Sets of 3 reps

• Week 3: A 5/3/1 rep progression (e.g., 5 reps → 3 reps → 1 rep)

• Week 4: Deload (reduced weight) to allow physiological recovery.

2. The "Plus Set"

Every workout ends with a plus set: After completing your main lift, perform as many technically sound reps as possible—without reaching absolute failure. This builds muscular endurance and mental toughness without breaking form.

3. Training Max (TM)

Unlike systems that use 100% of your 1RM, 5/3/1 uses 95% of your actual 1RM for all percentage calculations. This conservative approach:

• Reduces injury risk

• Eliminates the "max-out pressure" of chasing PRs every session

• Ensures consistent progress over months/years

Jason Leenaarts—owner of Revolution Fitness And Therapy and a 5/3/1 coach since 2010—uses a variation tailored for his clients:

"At RevFit, we work within 65–95% of the 1RM during Weeks 1–3, then deload to 40–60% in Week 4. This keeps training intelligent, not reckless."

4. Progress Tracking

Strength gains are quantified small and steady:

• Add 5 pounds to upper-body lifts (bench press, overhead press) each new cycle.

• Add 10 pounds to lower-body lifts (squat, deadlift) each new cycle.

• Assistance work (e.g., leg curls, rows) is customizable to your goals (size, athleticism, fitness)—but the core four lifts always take priority.

Who Should Use 5/3/1?

5/3/1 is ideal for lifters who:

• Prioritize measurable, consistent progress over flashy PRs

• Value discipline, patience, and long-term commitment

• Are stuck in a plateau (Leenaarts uses it to help seasoned lifters break through stagnation)

Leenaarts sums up its appeal:

"It’s a simple way to get lifters hitting their lifts without the mental stress of chasing the 'big number' every time."

A Four-Week 5/3/1 Intro Program (By Jason Leenaarts)

Below is a sample four-week program to help you get started. The 1RM values are illustrative—use them to understand how loading percentages translate to actual weights.

Key Notes

• Perform 1 main lift per workout (squat, bench press, deadlift).

• Complete assistance work after your main lift.

• The deload week (Week 4) uses lighter weights to prioritize recovery.

Week 1: 5s (Sets of 5 Reps)

| Exercise | Protocol | Example (315lb Squat 1RM) |

|-------------------------|---------------------------------------------------------------------------|-----------------------------|

| Squat | 3 sets of 5 reps (65%/75%/85% of 1RM) | 205/235/270 lbs |

| Lying Leg Curl | 3 sets of 8 reps | — |

| Reverse Lunge | 3 sets of 6–8 reps (per side) | — |

| Hanging Knee Tuck | 3 sets of 10–15 reps | — |

| Exercise | Protocol | Example (225lb Bench 1RM) |

|-------------------------|---------------------------------------------------------------------------|-----------------------------|

| Bench Press | 3 sets of 5 reps (65%/75%/85% of 1RM) | 145/170/190 lbs |

| Incline Dumbbell Press | 3 sets of 8 reps | — |

| Seated Row | 3 sets of 12 reps | — |

| Triceps Pressdown | 3 sets of 12 reps | — |

| Exercise | Protocol | Example (345lb Deadlift 1RM) |

|-------------------------|---------------------------------------------------------------------------|--------------------------------|

| Deadlift | 3 sets of 5 reps (65%/75%/85% of 1RM) | 225/260/295 lbs |

| Leg Press | 3 sets of 8 reps | — |

| Walking Lunge | 3 sets of 8–10 reps (per side) | — |

| Ab Rollout | 3 sets of 5 reps | — |

Week 2: 3s (Sets of 3 Reps)

| Exercise | Protocol | Example (315lb Squat 1RM) |

|-------------------------|---------------------------------------------------------------------------|-----------------------------|

| Squat | 3 sets of 3 reps (70%/80%/90% of 1RM) | 220/250/285 lbs |

| Lying Leg Curl | 3 sets of 8 reps | — |

| Reverse Lunge | 3 sets of 6–8 reps (per side) | — |

| Hanging Knee Tuck | 3 sets of 10–15 reps | — |

| Exercise | Protocol | Example (225lb Bench 1RM) |

|-------------------------|---------------------------------------------------------------------------|-----------------------------|

| Bench Press | 3 sets of 3 reps (70%/80%/90% of 1RM) | 160/180/205 lbs |

| Incline Dumbbell Press | 3 sets of 8 reps | — |

| Seated Row | 3 sets of 12 reps | — |

| Triceps Pressdown | 3 sets of 12 reps | — |

| Exercise | Protocol | Example (345lb Deadlift 1RM) |

|-------------------------|---------------------------------------------------------------------------|--------------------------------|

| Deadlift | 3 sets of 3 reps (70%/80%/90% of 1RM) | 240/275/310 lbs |

| Leg Press | 3 sets of 8 reps | — |

| Walking Lunge | 3 sets of 8–10 reps (per side) | — |

| Ab Rollout | 3 sets of 5 reps | — |

Week 3: 5/3/1 (Progressive Reps)

| Exercise | Protocol | Example (315lb Squat 1RM) |

|-------------------------|---------------------------------------------------------------------------|-----------------------------|

| Squat | 3 sets (5/3/1 reps) (75%/85%/93% of 1RM) | 235/265/295 lbs |

| Lying Leg Curl | 3 sets of 8 reps | — |

| Reverse Lunge | 3 sets of 6–8 reps (per side) | — |

| Hanging Knee Tuck | 3 sets of 10–15 reps | — |

| Exercise | Protocol | Example (225lb Bench 1RM) |

|-------------------------|---------------------------------------------------------------------------|-----------------------------|

| Bench Press | 3 sets (5/3/1 reps) (75%/85%/91% of 1RM) | 160/180/205 lbs |

| Incline Dumbbell Press | 3 sets of 8 reps | — |

| Seated Row | 3 sets of 12 reps | — |

| Triceps Pressdown | 3 sets of 12 reps | — |

| Exercise | Protocol | Example (345lb Deadlift 1RM) |

|-------------------------|---------------------------------------------------------------------------|--------------------------------|

| Deadlift | 3 sets (5/3/1 reps) (75%/85%/95% of 1RM) | 260/295/330 lbs |

| Leg Press | 3 sets of 8 reps | — |

| Walking Lunge | 3 sets of 8–10 reps (per side) | — |

| Ab Rollout | 3 sets of 5 reps | — |

Week 4: Deload (Reduced Intensity)

| Exercise | Protocol | Example (325lb Squat 1RM) |

|-------------------------|---------------------------------------------------------------------------|-----------------------------|

| Squat | 3 sets of 5 reps (40%/50%/60% of 1RM) | 125/160/190 lbs |

| Lying Leg Curl | 3 sets of 8 reps | — |

| Reverse Lunge | 3 sets of 6–8 reps (per side) | — |

| Hanging Knee Tuck | 3 sets of 10–15 reps | — |

| Exercise | Protocol | Example (225lb Bench 1RM) |

|-------------------------|---------------------------------------------------------------------------|-----------------------------|

| Bench Press | 3 sets of 5 reps (40%/50%/60% of 1RM) | 90/115/135 lbs |

| Incline Dumbbell Press | 3 sets of 8 reps | — |

| Seated Row | 3 sets of 12 reps | — |

| Triceps Pressdown | 3 sets of 12 reps | — |

| Exercise | Protocol | Example (345lb Deadlift 1RM) |

|-------------------------|---------------------------------------------------------------------------|--------------------------------|

| Deadlift | 3 sets of 5 reps (40%/50%/60% of 1RM) | 140/175/210 lbs |

| Leg Press | 3 sets of 8 reps | — |

| Walking Lunge | 3 sets of 8–10 reps (per side) | — |

| Ab Rollout | 3 sets of 5 reps | — |

Why 5/3/1 Works (And Who It’s For)

5/3/1 earned its reputation the same way strength is built—slowly, steadily, and without hype. It distills training to three non-negotiables:

1. The four foundational lifts

2. Data-driven percentage calculations

3. Incremental, repeatable wins

It’s a system for real life:

• Run it 3–4 days per week.

• Add bodybuilding volume (e.g., "Boring But Big"), athletic accessories (e.g., "Triumvirate"), or bodyweight exercises if training at home.

Is it flashy? No. Will it transform you in a week? Unlikely. But if you want strength that grows month after month—and you’re willing to be patient—5/3/1 delivers.

Final Thoughts

No program is perfect. 5/3/1 thrives on discipline and long-term thinking—but it’s not for everyone. If you’re chasing quick gains or crave constant variation, look elsewhere. If you want to build strength that lasts a lifetime? Give 5/3/1 a chance.

As Wendler says: "Strength is a marathon, not a sprint." 5/3/1 is the system for runners who want to finish strong.