Last updated on January 22nd, 2024 at 02:59 pm

The 5-3-1 Strength Program is one of the most known strength programs out there.  This is because it’s also known for being one of the most effective ones while also maintaining its simplicity.  Strength is a foundation of being a human.  Everyone can use it, and most people want more of it.  Regardless of if that means gaining lean mass or toning, strength is something that doesn’t always go hand in hand with body composition.  A strength program can work for anyone trying to get stronger (makes sense right), and this is great for beginners and experts alike.

Who is Jim Wendler

Jim Wendler started his strength journey while playing football for at the University of Arizona.  There he was also a 3 time letter winner.  Following that he began his Powerlifting career.  Jim has squatted 1000 lbs in competition and knows a thing or two about being strong.  He is also the creator of the 5-3-1 Method.

More In-Depth Version:

Jim also wrote a book called “5/3/1: The Simplest and Most Effective Training System for Raw Strength”.  I’ll link the eBook version of it below!

What is the 5-3-1 Method?

The 5-3-1 method is “simple”, just the way Jim wanted it to be.  The basis of the routine surrounds 4 workouts per week. These all focus on “The Big Four”, which are bench and military press, deadlift and squat.  The theory is that if you focus on these four movements and you do them in the proper cycle strength will automatically follow behind.  This cycle and theory allows you to get rid of all the extra workouts you’d normally spend to much time focusing on and get right down to the basics which also happen to be the most important.

How do you start?

During this program you’re expected to train 3-4 days a week.  If that’s to much for you, I don’t think it get’s easier and simpler than this program, but maybe you can try finding another one anyway!  Like I already explained each workout of the week will focus around 4 core movements.  Those being: Bench Press, Military Press, Deadlift and Squat.  Each of these core movements will be cycled properly and then trained each day with some assistance work involved as well.

Example of assistance work for any given training day would look like:

• Dips, weighted if possible.
• Chin-ups or pull-ups.
• Dumbbell Rows.
• Barbell Rows.
• Barbell Shrugs.
• Dumbbell Bench Press.
• Dumbbell Military Press.
• Lunges.
• Leg Press.
• And more.

Prior to starting you will also be expected to know your 1RM for these lifts.  Jim then wants you to undershoot your 1RM by 10% to allow you to get better lifts when going through the program.  By that I mean you should look at all your 1RM’s of the Big Fours and take 90% of each of them and turn them into your new numbers to start.  From there you start the basic but effective cycles.  Here’s how it would look four each day:

                                        Week 1                    Week 2                    Week 3                    Week 4 

Set 1:                                 65%x5                         70%x3                        75%x5                         40%x5

Set 2:                                 75%x5                         80%x3                        85%x3                        50%x5

Set 3:                                 85%x5+                      90%x3+                      95%x3+                      60%x5

Looking at that you should have two questions.  Two of which I can quickly answer.  The + signs in the last set are indicating that you should be going for a new max rep range on each workout.  Simply put, get as many reps as you can handle at that weight for each workout.  The second question might be about week 4.  Yes, it is a deload week as many of you may have been already able to guess.

Simple Mistakes to Avoid:

1. Don’t overdo it with assistance work:

A lot of people starting this method have already done some other workout routines that may not focus so much on the big four and the same rep schemes and instead involve a lot of other movements.  This is not what this program is all about.  The assistance work is literally for “assistance”.  Keep it simple.  Do 2-3 workouts for 5 sets of 10.  Don’t exceed that thinking that you’re not getting in enough volume.

2. Don’t screw up the percentages

The percentages are calculated the way they are for a reason.  Don’t forget to live by these.  If you want to go about this program with different weights and you don’t plan on listening to the percentages you may as well just customize your own program because that is once again a big no no.

3. Make progress, but don’t overshoot it

A lot of people want to jump the gun sometimes being that it is a strength program and it is already proven to work.  Knowing that it works does not mean you go ahead and overshoot your limits.  You are going to make progress, but be aware of how fast you’re capable of pushing and don’t exceed that.

More details without buying the book:

Jim shows a sample workout and also describes some key ways to make the 5-3-1 method work in a blog post here.

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