5-3-1 Workout: How to Get Stronger with a Simple Weekly Plan

Ever heard of the 5-3-1 method and wondered if it’s worth trying? It’s a strength program that focuses on a few core lifts, easy numbers, and steady progress. You don’t need a fancy gym or endless equipment – just a bar, a couple of plates, and the willingness to add a little weight each week.

Setting Your Starting Weights

The first step is to find your one‑rep max (1RM) for the four main lifts: squat, bench press, deadlift, and overhead press. If you’re not comfortable testing maxes, use a weight you can lift for five reps and multiply by 0.9 – that gives a rough 1RM. Take that number, cut it in half, and that’s your “training max.” This lower number keeps the workouts safe and lets you add weight consistently.

Now you’re ready to calculate the weekly sets. Week 1 uses 65% of the training max for 5 reps, 75% for 5 reps, and 85% for 5+ reps (as many reps as you can do). Week 2 goes 70% × 3, 80% × 3, 90% × 3+. Week 3 spikes to 75% × 5, 85% × 3, 95% × 1+. After the third week you take a light deload week at 40‑60% before starting the cycle again with a 5‑lb increase on the upper body lifts and 10‑lb on the lower body lifts.

Weekly Layout and Accessory Work

Each training day starts with the main lift, followed by a few accessory exercises. The accessories are where you address weak points, improve mobility, and add volume. A common template is:

• Monday – Squat + leg accessories (lunges, leg curls)
• Wednesday – Bench Press + upper body accessories (rows, triceps extensions)
• Friday – Deadlift + posterior chain work (hyperextensions, kettlebell swings)
• Saturday – Overhead Press + shoulder accessories (lateral raises, face pulls)

Keep the accessory work to 3‑4 sets of 8‑12 reps. The goal is to complement the main lifts without draining your energy. If you’re short on time, pick just one or two movements that hit the muscles you struggle with the most.

Recovery matters as much as the lifts themselves. Aim for 7‑8 hours of sleep, stay hydrated, and eat enough protein to repair muscles – roughly 0.8‑1 gram per pound of body weight. Simple meals like chicken, eggs, beans, and rice get the job done without fancy cooking.

Progress in 5‑3‑1 feels steady because the numbers are small but consistent. Adding 5 pounds to a bench press every month may seem tiny, but over a year you’ll see a noticeable jump. That’s the power of a program built on manageable steps.

If you ever hit a plateau, consider tweaking the accessory volume or taking an extra deload week. The core of 5‑3‑1 stays the same – main lift, percentages, and incremental load. Adjust the side work, not the foundation.

Ready to try it? Grab a notebook, write down your training maxes, and follow the three‑week cycle. You’ll feel stronger after the first month, and the routine is easy enough to stick with for the long haul.