What is the Wendler 5/3/1 program?

Wendler 5/3/1 is a percentage-based strength program that uses 4-week mesocycles centered on the squat, bench press, deadlift, and overhead press. Each cycle follows weekly rep schemes of 5/5/5+, 3/3/3+, and 5/3/1+ calculated from a Training Max (90% of your true 1RM), with the final AMRAP set to auto-regulate intensity.

In an era of complicated programs and ever-changing training fads, Wendler 5/3/1 stands as a beacon of simplicity and effectiveness. Created by powerlifter Jim Wendler, this program has helped thousands of lifters build real, sustainable strength.

The genius of 5/3/1 lies in its patient approach: rather than chasing PRs every session, you build strength systematically over months and years. It's a marathon, not a sprint.

What is Wendler 5/3/1?

Wendler 5/3/1 is a percentage-based strength training program built around four compound lifts. Its key characteristics:

4 Core Lifts

Squat, Bench, Deadlift, Overhead Press

4-Week Cycles

Systematic progression each mesocycle

Training Max (TM)

90% of true 1RM for sustainable progress

AMRAP Final Sets

Push yourself while auto-regulating intensity

Wendler's philosophy is simple: "Start too light, progress slowly." This patience allows for years of consistent gains without burnout or injury.

The Training Max (TM)

The cornerstone of 5/3/1 is the Training Max - calculated at 90% of your true 1-rep max. All percentages are based on this number, not your actual max.

How to Calculate Your Training Max:

Test or estimate your 1-rep max (1RM)
Multiply by 0.90 to get your Training Max
Example: 100kg 1RM x 0.90 = 90kg TM

Why use 90%? This built-in buffer ensures you can always hit your prescribed reps with proper form, even on bad days. It also leaves room for the crucial AMRAP sets to push beyond minimums.

The 4-Week Cycle

Each 5/3/1 cycle follows a wave loading pattern over 4 weeks:

Week 1 (5s Week)5/5/5+

65% x 5, 75% x 5, 85% x 5+

Moderate intensity, build momentum

Week 2 (3s Week)3/3/3+

70% x 3, 80% x 3, 90% x 3+

Higher intensity, lower base reps

Week 3 (5/3/1 Week)5/3/1+

75% x 5, 85% x 3, 95% x 1+

Peak intensity, PR attempt on final set

Week 4 (Deload)5/5/5

40% x 5, 50% x 5, 60% x 5

Recovery week, no AMRAP

The '+' indicates AMRAP (As Many Reps As Possible). Push for more reps while maintaining form - this is where the magic happens.

The 4-Day Split

Classic 5/3/1 uses a 4-day split with one main lift per day:

Day 1

Squat

Lower Body Primary

Day 2

Bench Press

Upper Body Push

Day 3

Deadlift

Posterior Chain

Day 4

Overhead Press

Upper Body Push/Shoulders

You can train 3-4 days per week. If you miss a day, simply continue where you left off - the program is flexible.

Assistance Work

After the main lift, add assistance work to address weaknesses and build muscle. Wendler recommends 50-100 reps per category:

Push50-100 total reps

Dips, push-ups, dumbbell press, tricep work

Pull50-100 total reps

Pull-ups, rows, curls, face pulls

Single-Leg/Core50-100 total reps

Lunges, leg curls, ab work, back extensions

Keep assistance simple. Don't overthink it - the main lifts are what matter most.

Popular 5/3/1 Variants

Boring But Big (BBB)

The most popular variant. After main work, perform 5 sets of 10 reps of the same lift at 50-60% of TM.

Example Squat Day (BBB):

* Squat: 5/3/1 main work
* Squat: 5 x 10 @ 50-60% TM
* Assistance: Pull + Single-leg/Core

BBB adds significant hypertrophy work. Start at 50% and progress to 60% over several cycles.

First Set Last (FSL)

After main work, perform additional sets at the first set's percentage. Options:

FSL 3x5: 3 sets of 5 at first set percentage
FSL 5x5: 5 sets of 5 at first set percentage
FSL AMRAP: 1 set AMRAP at first set percentage

The Triumvirate

Simple template: main lift + 2 assistance exercises. Total of 3 exercises per day.

Squat 5/3/1
Leg Press 5 x 15
Leg Curls 5 x 10

Progression Between Cycles

After each 4-week cycle, increase your Training Max:

Squat & Deadlift

+5 kg (10 lbs)

Bench & OHP

+2.5 kg (5 lbs)

This slow progression is intentional. Over 12 months, your squat TM increases by ~60kg - significant gains without burning out.

How Arvo Implements Wendler 5/3/1

Arvo has Wendler 5/3/1 fully integrated with automatic calculations and intelligent progression:

Automatic Percentage Calculation

Enter your 1RM once. Arvo calculates TM and all working percentages automatically, adjusting every cycle.

AMRAP Tracking & PR Detection

Log your AMRAP reps and Arvo tracks estimated 1RM progression. Get notified when you hit new PRs.

Cycle Management

Arvo knows which week you're on (5s, 3s, 5/3/1, deload) and adjusts weights automatically. Never calculate again.

Auto-Deload Detection

If AMRAP performance drops, Arvo suggests resetting TM by 10-15% to ensure continued progress.

Run 5/3/1 with AI Precision

Select 'Wendler 5/3/1' during onboarding and Arvo handles all percentage calculations, cycle tracking, and progression. Focus on lifting, not math.

✓Automatic TM calculation from 1RM
✓Week-by-week percentage adjustments
✓AMRAP logging with e1RM tracking
✓BBB, FSL, and Triumvirate variants
✓Smart deload recommendations

Try Wendler 5/3/1 in Arvo

Sample Week 1 Squat Day (BBB)

Exercise	Sets x Reps	Weight	Notes
Squat (Warm-up)	3 x 5	Bar, 40%, 50%	Prepare joints & CNS
Squat (Main)	1 x 5	65% TM	Working set 1
Squat (Main)	1 x 5	75% TM	Working set 2
Squat (Main)	1 x 5+	85% TM	AMRAP - push it!
Squat (BBB)	5 x 10	50% TM	Volume work
Romanian Deadlift	3 x 10	Moderate	Pull assistance
Ab Wheel	3 x 10	Bodyweight	Core assistance

Estimated time: 60-75 minutes | Example TM: 120kg | Working weights: 78kg, 90kg, 102kg

Common Mistakes to Avoid

Starting too heavy

Use 90% of your TRUE 1RM. If in doubt, go lighter.

Ego lifting on AMRAP

Stop 1-2 reps before form breaks down. Grinding ugly reps defeats the purpose.

Skipping deloads

The deload week is essential for long-term progress. Take it seriously.

Changing the program

Run 5/3/1 as written for at least 3-6 months before modifying.

Adding too much assistance

The main lifts are priority. Assistance is supplementary, not the focus.

Frequently Asked Questions

What is Wendler 5/3/1?

Wendler 5/3/1 is a strength training program created by Jim Wendler based on 4-week cycles. Each cycle has progressive intensity across weeks (5s, 3s, 5/3/1, deload) using percentages of your Training Max (90% of 1RM). It focuses on four main lifts: squat, bench, deadlift, and overhead press.

How do I calculate my Training Max?

Multiply your true 1-rep max by 0.90. For example, if your squat max is 150kg, your Training Max is 135kg (150 x 0.90). All working percentages are based on this TM, not your actual max.

Is 5/3/1 good for beginners?

Yes, 5/3/1 is excellent for beginners who have learned proper form on the main lifts. The slow progression and built-in deloads make it sustainable long-term. The 'Beginner Prep School' variant is specifically designed for newer lifters.

How often should I increase weight?

After each 4-week cycle, increase your Training Max by 5kg for lower body lifts (squat, deadlift) and 2.5kg for upper body lifts (bench, OHP). This works out to roughly 60kg/year for squats.

What if I can't complete the required reps?

If you miss prescribed reps (not counting AMRAP), your Training Max is too high. Reset it by 10-15% (3-4 cycles back) and rebuild. This is normal and part of long-term programming.

Conclusion

Wendler 5/3/1 has stood the test of time because it works. The slow, methodical progression builds strength you can maintain for years, not weeks.

Key principles to remember:

Start with 90% of your true 1RM as Training Max
Follow the 4-week wave pattern (5s, 3s, 5/3/1, deload)
Push AMRAP sets while maintaining form
Progress TM by 5kg lower / 2.5kg upper per cycle
Take deloads seriously - they're essential

Ready to Get Stronger?

Arvo handles all 5/3/1 calculations automatically. Just enter your maxes and start lifting.

Start Training with Wendler 5/3/1

Related Resources

Wendler 5/3/1 App ->Progressive Overload Guide ->When to Deload ->All Training Methods ->