- Level
- Intermediate
- Block lengths
- 8, 12 or 16 weeks
- Training
- 3 or 4 days a week
- Session length
- 55 min
In short
Jim Wendler's 5/3/1 is a steady plan for intermediate lifters who are willing to move slowly and train for months. A session takes about 55 minutes, including warm-ups and accessories.
How the weeks change
The heaviest set climbs through each four-week cycle, and the fourth week of every cycle eases off for a deload.
A typical week
Each of the four days trains one lift with a top set, then supplemental sets on that same lift.
Mon Squat, Top Set + Supplemental
- Competition Squat 1×5+ · 78% · RPE 7
- Competition Squat 5×10 · 48% · RPE 6
+ 3 accessories
Tue Bench, Top Set + Supplemental
- Competition Bench Press 1×5+ · 78% · RPE 7
- Competition Bench Press 5×10 · 48% · RPE 6
+ 3 accessories
Thu Deadlift, Top Set + Supplemental
- Competition Deadlift 1×5+ · 78% · RPE 7
- Competition Deadlift 5×10 · 48% · RPE 6
+ 3 accessories
Fri Press, Close-Grip Top Set + Supplemental
- Close-Grip Bench Press 1×5+ · 70% · RPE 7
- Close-Grip Bench Press 5×10 · 43% · RPE 6
+ 3 accessories
Loads are a percentage of your starting max on that lift. A + after the reps marks an AMRAP set.
What you can expect
Each cycle runs fives, threes, then a single, and every top set is an AMRAP, as many good reps as you can. Light back-off sets follow every top set, mostly sets of ten. In the second cycle the top sets ask for more effort, and pause and pin variations replace the back-off lifts. The third cycle brings the heaviest top sets, and the straight lifts return. The fourth week of every cycle is a deload, so no hard stretch lasts more than three weeks.
Best for
Intermediate lifters who want one plan they can run for months with little change. Impatient lifters are better served by something else.
Questions before you start
Should I run 5/3/1 or the Texas Method?
Both suit lifters past their beginner gains. Pick 5/3/1 if you want one plan to run for months and you are happy to move slowly. Pick the Texas Method if you train three days a week and recover well from a big Monday.
Read Texas Method or 5/3/1My beginner gains have slowed. Is 5/3/1 my next step?
5/3/1 can be the next step if you are willing to move slowly. The guide on slowing beginner gains compares your options.
Read what to do when beginner gains slowWhat to be careful about
- Deload weeks. Take the deload week as written, because it is there so you do not overdo the three weeks before it.
- Top set reps. The top set is a rep record, not a one-rep attempt, so count reps rather than chase a heavier single.
- Once a week. The squat and deadlift each get one session a week, which gives their technique less practice.