Wendler’s 5/3/1 Powerlifting System
This is an overview of Jim Wendler’s 5/3/1 lifting program.
Workouts
There are 4 primary workouts in Wendler’s 5/3/1 program:
- Workout A. Squat, and assistance work
- Workout B. Bench Press, and assistance work
- Workout C. Deadlift, and assistance work
- Workout D. Overhead press, and assistance work
Routine
You lift three times per week, using the following pattern over 5 weeks to complete a full cycle of 16 total workouts.
- Week 1. ABC
- Week 2. DAB
- Week 3. CDA
- Week 4. BCD
- Week 5. ABC
- Week 6. D
Waves
Each workout is performed 4 times over the course of this cycle, using the following 4 wave structure:
- Wave 1. Warmup, 75% x 5, 80% x 5, 85% x 5
- Wave 2. Warmup, 80% x 3, 85% x 3, 90% x 3
- Wave 3. Warmup, 75% x 5, 85% x 3, 95% x 1
- Wave 4. (deload) – 60% x 5, 65% x 5, 70% x 5
Notes
Jim Wendler recommends that you subtract 10% from your one rep maximum when calculating percentages for the 5/3/1. Also, when performing the last set, Wendler recommends that you rep out with as many reps as possible on the final, heavy set.
This is not a complete detailed overview of the system. For more information on Wendler’s 5/3/1, please visit the following links.
Training Three Days a Week by Jim Wendler
Jim Wendler’s 5/3/1 Logbook Calculator
Wendler 5/3/1 For Powerlifting
Jim Wendler made the following modifications for his newest e-book:
531 for Powerlifting: Simple and Effective Training for Maximal Strength
Modification #1
Jim Wendler switched weeks 1 and 2 around, and added a few heavy singles.
- Week 1: 3 x 3, plus a few singles
- Week 2: 3 x 5 only perform requisite reps
- Week 3: 3 x 5,3,1, plus a few singles
- Week 4: Deload
Jim Wendler provides a 2 day per week training solution.
Week 1:
- Monday: Squats 5/3/1, leg press 5 x 10, stiff leg deads 5 x 10, abs
- Thursday: Bench press 5/3/1, dumbbell press 5 x 10, dumbbell row 5 x 10, biceps curls (yes, curls).
Week 2:
- Monday: Deadlift 5/3/1, safety bar squat 5 x 10, good mornings 5 x 10, abs
- Thursday: Overhead press 5/3/1, chin-ups 5 x 10, dips 5 x 10, biceps curls (no, the joke isn’t on you, biceps curls).