5/3/1 by Jim Wendler
A proven intermediate program built on wave loading, a training max concept, and AMRAP sets for autoregulation.
Your Working Weights
Enter your 1RM for each lift to see your exact weights for all 4 weeks of the cycle.
All weights rounded to nearest 2.5 kg / 5 lb. "+" sets are AMRAP — do more than the minimum.
The Training Max (TM)
5/3/1 uses a Training Max, not your actual 1RM. Set your TM at 90% of your true 1RM. All percentages in the program are calculated from this number. This built-in buffer ensures you always finish cycles successfully and prevents burnout. Use the Training Max Calculator to find yours.
4-Week Wave Loading Cycle
Each of the 4 main lifts follows this schedule. The "+" sets are AMRAP (as many reps as possible) - do more than the prescribed minimum.
| Week | Set 1 | Set 2 | Set 3 (AMRAP) |
|---|---|---|---|
| Week 1 (3x5) | 65% x 5 | 75% x 5 | 85% x 5+ |
| Week 2 (3x3) | 70% x 3 | 80% x 3 | 90% x 3+ |
| Week 3 (5/3/1) | 75% x 5 | 85% x 3 | 95% x 1+ |
| Week 4 (Deload) | 40% x 5 | 50% x 5 | 60% x 5 |
Session Structure
Progression After Each Cycle
Popular Assistance Templates
Why 5/3/1 Works for Intermediate Lifters
Intermediate lifters can no longer recover and adapt within 48-72 hours like beginners. They need weekly loading cycles that vary intensity across sessions, allowing them to manage fatigue while still driving progressive overload. The 5/3/1 four-week wave does exactly this: each week increases intensity until a deload resets fatigue, and the cycle repeats at a higher training max.
The AMRAP sets provide built-in autoregulation. On a good day, you push hard on the top set and bank extra volume. On a poor recovery day, you do just the prescribed minimum. This flexibility is why 5/3/1 is sustainable over years - it does not demand maximal effort every session, which prevents the burnout common in more aggressive programs.
The training max concept is one of Wendler's most important contributions. By training against 90% of your actual max, you create a permanent buffer that prevents the inevitable bad sessions from derailing your cycle. Beginners add weight optimistically and stall; 5/3/1 practitioners add weight conservatively and sustain progress for years.
Frequently Asked Questions
How do I calculate my training max?
Multiply your true 1RM by 0.9. If you do not know your 1RM, use the One Rep Max Calculator to estimate it from a recent heavy set. You can also use the Training Max Calculator on this site.
Can I train 3 days a week instead of 4?
Yes. Many lifters run 5/3/1 on a 3-day schedule, either dropping one lift or combining the session with shorter assistance work. Wendler himself has published 3-day templates. Frequency matters less than consistency.
What if I want to get bigger, not just stronger?
Use the Boring But Big (BBB) assistance template. The 5x10 sets at 50-60% of TM add significant volume and drive hypertrophy alongside the heavy main sets. Many intermediate lifters see their best size gains on BBB.
Should I hit true maxes on the AMRAP sets?
No. Leave 1-2 reps in reserve on AMRAP sets, especially in the early cycles. Going to absolute failure every cycle is not sustainable and increases injury risk. Wendler recommends being conservative and letting the accumulated small increases in TM drive long-term progress.
How long can I run 5/3/1?
5/3/1 can be run indefinitely. Many competitive powerlifters and strongmen have used it for years. The key is incremental progress - do not rush TM increases. Slow, consistent TM increases of 2.5-5 kg per month will lead to substantial strength gains over a year or two.