5 – 3 – 1
Overview
5/3/1 is a training protocol developed by seasoned powerlifter Jim Wendler. 5/3/1 is a protocol designed to primarily make you stronger, specifically in big powerlifting movements like Squat, Bench, and Deadlift. 5/3/1 has been growing in popularity since it burst onto the scene in 2008, with more and more people adopting this method every day. The reason? It works.
5/3/1 can be done in 3 or 4 day splits, and is a great way for beginners to gain strength in a matter of weeks! 5/3/1 is also good for experienced lifters as well, helping them push through plateaus and increase their PR’s. The program will vary slightly depending on your lifting experience or goals, but the core principles remain the same. In its core, 5/3/1 takes your calculated 1 rep max, and uses percentages of this max to do increasingly difficult waves of a movement. Every week in the cycle, you increase the weight on each wave, and decrease the reps. Over the course of a cycle (which usually happens over 4 weeks), you will increase the weight on each lift by a significant amount.
5/3/1 uses a calculated 1RM (every time I refer to 1RM, I am actually referring to this number). To determine your 5/3/1 1RM, calculate your actual 1RM and then subtract 10% from that number. ExRx.net has a great 1RM calculator that you can use to figure this number out. Put in the weight lifted and the number of reps you normally do with that weight to calculate your 1RM, and then find the 90% of 1RM. Use this number for determining your working weight.
An example of a 5/3/1 set:
Squats:
Warmup – 6 reps @ 40% 1RM (120)
Set 1 – 5 Reps @ 55% 1RM (165)
Set 2 – 3 Reps @ 65% 1RM (195)
Set 3 – 1 Rep @ 75% of 1RM (225)
As I mentioned previously, 5/3/1 usually works in a 4 week cycle. The actual template for the full cycle will vary slightly from the above. When doing a full cycle, you will do different reps depending on the week. Your first week in, you will do 5 reps for each set for every exercise. The second week, you will do 3 reps for each movement. The third week, you will do 5 reps for your first set, 3 reps for your second, and 1 for your third. On the fourth week, you will go back to 5 reps for each movement and deload. Switch to 60%, 65%, 70% of your 1RM for each set, doing 5 reps each.
An example of a basic 5/3/1 Three Day Cycle:
Monday – Week 1
Squat:
Warmup – 6 Reps @ 40% 1RM
Set 1 – 5 Reps @ 75% 1RM
Set 2 – 5 Reps @ 80% 1RM
Set 3 – 5 Reps @ 85% 1RM
Bench:
Warmup – 6 Reps @ 40% 1RM
Set 1 – 5 Reps @ 75% 1RM
Set 2 – 5 Reps @ 80% 1RM
Set 3 – 5 Reps @ 85% 1RM
Wednesday- Week 1
Deadlift:
Warmup – 6 Reps @ 40% 1RM
Set 1 – 5 Reps @ 75% 1RM
Set 2 – 5 Reps @ 80% 1RM
Set 3 – 5 Reps @ 85% 1RM
Overhead Press:
Warmup – 6 Reps @ 40% 1RM
Set 1 – 5 Reps @ 75% 1RM
Set 2 – 5 Reps @ 80% 1RM
Set 3 – 5 Reps @ 85% 1RM
Friday – Week 1
Bench:
Warmup – 6 Reps @ 40% 1RM
Set 1 – 5 Reps @ 75% 1RM
Set 2 – 5 Reps @ 80% 1RM
Set 3 – 5 Reps @ 85% 1RM
Squat:
Warmup – 6 Reps @ 40% 1RM
Set 1 – 5 Reps @ 75% 1RM
Set 2 – 5 Reps @ 80% 1RM
Set 3 – 5 Reps @ 85% 1RM
Monday – Week 2
Deadlift:
Warmup – 6 Reps @ 40% 1RM
Set 1 – 3 Reps @ 80% 1RM
Set 2 – 3 Reps @ 85% 1RM
Set 3 – 3 Reps @ 90% 1RM
Bench:
Warmup – 6 Reps @ 40% 1RM
Set 1 – 3 Reps @ 80% 1RM
Set 2 – 3 Reps @ 85% 1RM
Set 3 – 3 Reps @ 90% 1RM
Wednesday- Week 2
Squat:
Warmup – 6 Reps @ 40% 1RM
Set 1 – 3 Reps @ 80% 1RM
Set 2 – 3 Reps @ 85% 1RM
Set 3 – 3 Reps @ 90% 1RM
Overhead Press:
Warmup – 6 Reps @ 40% 1RM
Set 1 – 3 Reps @ 80% 1RM
Set 2 – 3 Reps @ 85% 1RM
Set 3 – 3 Reps @ 90% 1RM
Friday – Week 2
Bench:
Warmup – 6 Reps @ 40% 1RM
Set 1 – 3 Reps @ 80% 1RM
Set 2 – 3 Reps @ 85% 1RM
Set 3 – 3 Reps @ 90% 1RM
Deadlift:
Warmup – 6 Reps @ 40% 1RM
Set 1 – 3 Reps @ 80% 1RM
Set 2 – 3 Reps @ 85% 1RM
Set 3 – 3 Reps @ 90% 1RM
Monday – Week 3
Squat:
Warmup – 6 Reps @ 40% 1RM
Set 1 – 5 Reps @ 75% 1RM
Set 2 – 3 Reps @ 85% 1RM
Set 3 – 1 Reps @ 95% 1RM
Bench:
Warmup – 6 Reps @ 40% 1RM
Set 1 – 5 Reps @ 75% 1RM
Set 2 – 3 Reps @ 85% 1RM
Set 3 – 1 Reps @ 95% 1RM
Wednesday- Week 3
Deadlift:
Warmup – 6 Reps @ 40% 1RM
Set 1 – 5 Reps @ 75% 1RM
Set 2 – 3 Reps @ 85% 1RM
Set 3 – 1 Reps @ 95% 1RM
Overhead Press:
Warmup – 6 Reps @ 40% 1RM
Set 1 – 5 Reps @ 75% 1RM
Set 2 – 3 Reps @ 85% 1RM
Set 3 – 1 Reps @ 95% 1RM
Friday – Week 3
Bench:
Warmup – 6 Reps @ 40% 1RM
Set 1 – 5 Reps @ 75% 1RM
Set 2 – 3 Reps @ 85% 1RM
Set 3 – 1 Reps @ 95% 1RM
Squat:
Warmup – 6 Reps @ 40% 1RM
Set 1 – 5 Reps @ 75% 1RM
Set 2 – 3 Reps @ 85% 1RM
Set 3 – 1 Reps @ 95% 1RM
Monday – Week 4
Deadlift:
Warmup – 6 Reps @ 40% 1RM
Set 1 – 5 Reps @ 60% 1RM
Set 2 – 5 Reps @ 65% 1RM
Set 3 – 5 Reps @ 70% 1RM
Bench:
Warmup – 6 Reps @ 40% 1RM
Set 1 – 5 Reps @ 60% 1RM
Set 2 – 5 Reps @ 65% 1RM
Set 3 – 5 Reps @ 70% 1RM
Wednesday- Week 4
Squat:
Warmup – 6 Reps @ 40% 1RM
Set 1 – 5 Reps @ 60% 1RM
Set 2 – 5 Reps @ 65% 1RM
Set 3 – 5 Reps @ 70% 1RM
Overhead Press:
Warmup – 6 Reps @ 40% 1RM
Set 1 – 5 Reps @ 60% 1RM
Set 2 – 5 Reps @ 65% 1RM
Set 3 – 5 Reps @ 70% 1RM
Friday – Week 4
Bench:
Warmup – 6 Reps @ 40% 1RM
Set 1 – 5 Reps @ 60% 1RM
Set 2 – 5 Reps @ 65% 1RM
Set 3 – 5 Reps @ 70% 1RM
Deadlift:
Warmup – 6 Reps @ 40% 1RM
Set 1 – 5 Reps @ 60% 1RM
Set 2 – 5 Reps @ 65% 1RM
Set 3 – 5 Reps @ 70% 1RM
This cycle is great for beginners trying to gain some strength in the these main 4 movements. Each day of the cycle you could add some assistance work (such as Dips, Chinups, Pullups, Rows, etc). You can also add isolation movements in, depending on what your goals are. With this set up, you will be pushing yourself into overload every week, and eventually break your starting plateau out of the water!
So, if you are trying to be a better man and gain some strength, look no further. If you have been stagnating on your current routine or not gaining as much strength as you would like; or are looking for a change from Starting Strength or another lifting program, give 5/3/1 a try. You are almost guaranteed to gain strength in your big lifts, and break any plateau you had previously hit.
Now be a better man and lift heavy shit!
