5/3/1 Method – Easy Guide to Getting Stronger
If you’ve heard people talk about the 5/3/1 method but aren’t sure what it actually means, you’re in the right spot. It’s a strength program created by Jim Wendler that keeps the workouts simple, tracks progress, and works for beginners and seasoned lifters alike. Below you’ll get the core ideas, a sample weekly plan, and a few tweaks to make it fit your life.
How the 5/3/1 System Works
The core of 5/3/1 is three main lifts: squat, deadlift, bench press, and overhead press. Each week you hit one lift with a set‑rep scheme based on a percentage of your one‑rep max (1RM). Week 1 uses 65%, 75%, and 85% for 5, 5, 5 reps. Week 2 steps up to 70%, 80%, 90% for 3, 3, 3 reps. Week 3 goes heavier: 75%, 85%, 95% for 5, 3, 1 rep. The fourth week is a deload – you drop the weight to 40%, 50%, 60% and do 5 reps each. This pattern repeats, and you add a small amount (usually 5 lb for upper body, 10 lb for lower body) to your 1RM after each cycle.
Putting the Program Into Your Week
Most people spread the four main lifts over four separate training days, leaving room for accessory work. A typical split looks like this:
- Monday – Squat day + leg accessories
- Tuesday – Bench day + chest/shoulder accessories
- Thursday – Deadlift day + back accessories
- Friday – Overhead press day + arm accessories
Accessory work follows the “Boring Badass” (BBA) template: three sets of 10 reps for exercises that support the main lift. Pick movements that fix your weak spots – for squats, maybe lunges or hamstring curls; for bench, rows or triceps extensions.
Because the main lifts stay low‑volume (just a few heavy sets), you can finish each workout in under an hour. The real progress comes from slowly increasing the weight each cycle, which keeps the plates moving without overwhelming your nervous system.
If you can’t train four days a week, you can compress the program to three days by pairing two lifts in one session (e.g., squat and bench together). Just keep the heavy sets early, and do accessories after the main work.
One common mistake is to chase big numbers on the accessories. The 5/3/1 philosophy says the main lifts are the priority. Use the accessories to improve form, address imbalances, and keep the volume manageable.
Another tip: track every workout in a notebook or app. Write down the exact weight, reps, and how you felt. When the numbers add up, you’ll see clear progress and stay motivated.
Finally, listen to your body. If you feel overly sore after a cycle, take an extra deload week or drop the weight a bit. The program’s built to be flexible – the goal is steady gains, not burnout.
Give the 5/3/1 method a try for at least eight weeks. You’ll likely notice the bar moving in small steps, but those steps add up to big strength over time. Ready to start? Grab a piece of paper, note your current 1RMs, calculate the percentages, and hit the gym. Happy lifting!
