Contents
The 5/3/1 rule is a strength training system designed by powerlifter Jim Wendler, built on the principles of simplicity, consistency, and progressive overload. It’s widely respected in the strength training world for its clear structure and long-term effectiveness—making it a popular choice among powerlifters, athletes, and general fitness clients looking to build foundational strength.
In this article, we break down the core philosophy of the 5/3/1 program, how the weekly progression works, and how to customize it based on your training goals.
What Is the 5/3/1 Rule in the Gym?
The 5/3/1 program is a monthly strength training cycle built around four core lifts:
- Squat
- Bench Press
- Deadlift
- Overhead Press
Each lift is trained once per week, using a 3-week wave of intensity that follows this structure:
| Week | Set Scheme | Percentages of Training Max |
|---|---|---|
| Week 1 | 3 sets of 5 reps | 65%, 75%, 85% |
| Week 2 | 3 sets of 3 reps | 70%, 80%, 90% |
| Week 3 | 5/3/1 (5 reps, 3 reps, 1+ reps) | 75%, 85%, 95% |
| Week 4 | Deload week | 40–60% of training max (light) |
The final set of each week (especially Week 3) is a “plus set”, meaning you perform as many reps as possible (AMRAP) with good form—often written as 1+. This allows you to track progress and build intensity safely.
What Is a Training Max in 5/3/1?
The Training Max (TM) is set at 90% of your true one-rep max (1RM). All percentages used in the program are calculated based on this TM to ensure sustainable progression and to avoid burnout.
Example:
If your real deadlift max is 400 lbs, your Training Max = 90% of 400 = 360 lbs.
Then your Week 1 sets would be calculated from the 360 lbs TM.
Benefits of the 5/3/1 Training Method
1. Long-Term Strength Gains
The 5/3/1 method focuses on slow, steady progression, making it highly effective for building strength without risking injury or burnout.
Jim Wendler: “Start too light and progress slowly. Strength is a marathon, not a sprint.”
2. Built-In Deloading and Recovery
The inclusion of a deload week every 4th week allows your central nervous system and joints to recover, which supports long-term adherence and performance.
3. Scalable and Flexible
The program can be customized with different assistance templates based on your goals:
- Boring But Big (BBB): 5 sets of 10 for hypertrophy
- Triumvirate: Only two assistance exercises per day
- First Set Last (FSL): Repeat the first work set for extra volume
4. AMRAP Sets for Auto-Regulation
The “1+” and “3+” sets allow you to push harder on good days and self-regulate based on energy and performance.
5. Ideal for Beginners and Advanced Lifters
It’s simple enough for novices and adaptable enough for seasoned lifters by adjusting volume and frequency.
Weekly 5/3/1 Workout Structure Example
| Day | Main Lift | Assistance Work |
|---|---|---|
| Monday | Overhead Press (5/3/1) | Pull-ups, dips, dumbbell press |
| Tuesday | Deadlift (5/3/1) | Good mornings, leg curls, core work |
| Thursday | Bench Press (5/3/1) | Rows, push-ups, triceps extensions |
| Friday | Squat (5/3/1) | Lunges, leg press, calves |
You can run this as a 4-day split or consolidate it into 3 or 2 days per week if needed.
3 day programming example:
Week 1: Monday
- Squat : 3 x 5
- Goblet Squat: 5 x 15
- Bench Press : 3 x 5
- Dumbbell Bench Press: 5 x 15
Week 1: Wednesday
- Deadlift : 3 x 5
- Good Morning: 5 x 12
- Overhead Press: 3 x 5
- Chin-up : 5 x 10
Week 1: Friday
- Bench Press : 3 x 5
- Dumbbell Bench Press: 5 x 15
- Squat : 3 x 5
- Goblet Squat: 5 x 15
Is the 5/3/1 Rule Effective?
Yes—research and anecdotal evidence strongly support the structure of progressive overload and moderate intensity used in 5/3/1.
- A 2020 review in the Journal of Strength and Conditioning Research found that progressive overload, along with moderate to heavy loads (70–95% of 1RM), produces significant gains in maximal strength.
- The regular deloads reduce the risk of overtraining, while the AMRAP sets maintain intensity and motivation.
Common Mistakes to Avoid
- Starting too heavy: Begin with a conservative Training Max
- Skipping deload weeks: Recovery is part of progress
- Neglecting assistance work: These build muscular balance and injury prevention
- Poor form on AMRAP sets: Always prioritize quality over quantity
Conclusion
The 5/3/1 rule in the gym is more than just a rep scheme—it’s a structured, effective philosophy for building lifelong strength. Rooted in simplicity, progression, and recovery, it works for anyone willing to stay consistent and patient.
Whether you’re a beginner trying to master the big lifts or an advanced athlete seeking a no-nonsense program, the 5/3/1 system offers a flexible, proven path toward your strength goals.
References
- Wendler J. 5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength. 2nd ed. Jim Wendler, 2011.
- American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription, 11th Edition.
- Suchomel TJ, Nimphius S, Stone MH. The importance of muscular strength in athletic performance. Sports Med. 2016;46(10):1419–1449.
- Krieger JW. Single vs. multiple sets of resistance exercise for strength gains: A meta-analysis. J Strength Cond Res. 2009;23(6):1890–1901.
