5/3/1 Workout – What Is It & How Does It Helps in Building Strength?

A Quick Guide on Jim Wendler’s 5/3/1 Workout Method to Get Bigger & Stronger

Sometimes your workout program needs to change to break the plateau, and Jim Wendler’s 5/3/4 workout method is exactly the same. For example, if you’re regularly hitting the gym, you might wonder whether your workout routine is substantially helping you reach your goal. Similarly, Jim Wendler’s 5/3/1 workout program is something that you should look into.

The 5/3/1 workout method is tested and proven method from time to time, and it has always given the expected result of becoming stronger. Nonetheless, if you’re looking to build pure strength, Jim Wendler’s 531 workout methodology can prove helpful in accomplishing your goal. Nonetheless, it’s a no-brainer that whatever workout program you follow, you need to stick with it and have to be consistent to get results, and this 5/3/1 workout method isn’t any different.

Jim Wendler’s 5/3/1 Workout Method – What’s the Basic Philosophy Behind It?

The core philosophy about 5/3/1 is that it revolves around 4 core strength training that stood around the test of time, and they’re:

Multi-Joint Lifting

Parallel squatting, deadlifting, bench pressing, and standing back presses are staple exercises for building strength. And those who don’t do these exercises are usually the weaker ones. Hence, if you get at these exercises, you’ll also get good with others.

Progress Slowly

You can’t progress immediately. For instance, you started the program today and can’t expect to lift big weights tomorrow. And if you’re thinking about doing something crazy like this, you’re sabotaging your own progress.

If you’re looking to add 40 pounds to your bench in eight weeks, then you must progress slowly, as it won’t happen within a day.

Starting Light

It won’t sound like a good idea to take off the weight from the bar when your main target is to get stronger and lift heavy. But, starting lighter helps to progress forward. Admittedly, it’s hard for many lifters, who want to start lifting heavily from day one, but put your ego aside if you’re serious about your goal.

What’s the 5/3/1 Workout Method?

The 5/3/1 workout method is one of the powerlifting techniques that’s designed by the known and respected powerlifter Jim Wendler. The main concept behind this workout method is to build strength slowly using four barbell weightlifting exercises parallel squats, deadlifts, bench press, and the shoulder press, also called as military press or overhead press. Put simply, the overall goal of the 531 workout method is to reach your new 1 rep max (1RM).

5/3/1 Workout Method – The Training Cycle

It’s the four-week training cycle that needs four workouts per week. Every workout session is centered on one core lift: squats, bench presses, deadlifts, or overhead presses. For instance,

First Week

For every workout, perform three sets of 5 reps (three x five) of one selected exercise. For example, let’s say on Monday you do three x five of Bench Press, then on Wednesday, you go for Squats for three x five. On Friday, you select Shoulder Press for three x five; on Saturday, you focus on Deadlift for three x five.

Second Week

Like the first week, keep focusing on one core workout in each session, and every workout goes for three sets of three reps (three x three).

Third Week

In the third week, for each exercise in each session, you’ll perform one set of five reps, one set of three reps, and one set of one rep for each exercise.

Fourth Week

Last week is the Deload week. In deload week, you’ll do three x five sets using lighter weights compared to the earlier week to rest your muscle.

Similarly, after Deload week, add five pounds to your 1RM for any of the upper body lifts and ten pounds to your 1RM for your lower body lift.

5/3/1 Workout Method – How Much Weight Should You Be Lifting?

In the 531 workout method, you can expect to train 3 – 4 days per week. In every workout session, your main focus should be on one of the core lifts: bench press, deadlift, parallel squats, and standing shoulder press.

Similarly, the 531 workout training cycle is of four weeks, and the set-rep goals for each major lift are:

• Week 1 – 3×5
• Week 2 – 3×3
• Week 3 – 3×5,3,1
• Week 4 – Deload

Hence, after completing the 4^th week, you start another cycle, and you go with a little heavier weight.

In addition, you aren’t supposed to go with whatever weight you like to go with for five or three times or one time in each set. But it would be better if you went with a specific percentage of your one rep max. And these calculations are based on 90% of your 1RM.

Let’s look at it with an example. Assuming your 1RM in the bench press is 300 pounds, then you’ll use 90% of it, which is 270 pounds, as a base weight for your weight training calculation, and then you’ll calculate using that 90% weight:

• Week 1

  • Set 1 – 65% x 5
  • Set 2 – 75% x 5
  • Set 3 – 85% x 5+

• Week 2

  • Set 1 – 70% x 3
  • Set 2 – 80% x 3
  • Set 3 – 90% x 3+

• Week 3

  • Set 1 – 75% x 5
  • Set 2 – 85% x 3
  • Set 3 – 95% x 1+

• Week 4 

  • Set 1 – 40% x 5
  • Set 2 – 50% x 5
  • Set 3 – 60% x 5

Note:

• 5+, 3+, or 1+ reps mentioned in Set 3 are for till failure. In that third set, you’ll do as many reps as you can.

Hence, if the 90% is 270 pounds, it’ll be (65% of 270 pounds) x 5, 189 pounds x 3, 202 pounds x 5, and for the fourth week, as Deload 108 pounds x 5.

Furthermore, after finishing your first cycle, you need to add five pounds to your 1RM calculation for the 2 mentioned upper body lifts and 10 pounds as 1RM for deadlifts and squats. Lastly, these instructions for 1RM percentages are the key factor that sets 5/3/1 workout method progression apart from other workout methods.

Assistance Workout With Jim Wendler’s 5/3/1 Workout

Along with core exercises of the 5/3/1 workout method, namely, squat, bench press, shoulder press, and deadlift, you also need to include assistance exercises for preventing injury, building muscle, and building a balanced physique. For instance, you can add assistance exercises like

• Dips
• Lunges
• Back Extensions
• Chin-Ups

Nonetheless, don’t go overboard. For instance, your assistance exercises should complement your 5/3/1 training and not detract from it. Similarly, you must know the clear reason for doing an assistance exercise.

Avoid These Mistakes When You Try Jim Wendler’s 531 Workout

Those who are planning to try Jim Wendler’s 5/3/1 strength training method, they should avoid some of the commonly seen mistakes, and they’re:

Customization

Usually, it’s recommended that you shouldn’t customize any workout program you’re trying. But, when you’re going with the 5/3/1 workout method, you must do the program as mentioned instead of trying to tweak in your way. People often try to combine the 5/3/1 workout method with the Westside routine, which will yield no results.

Go Easy With the Assistance Work

Sometimes people like to combine assistance exercises in their own way while not giving importance to other underrated key lifts. Assistance exercise is for assistance. Hence you’re expected to go for one or two exercises for 5 sets of 10 reps. You could add a few more exercises for lesser sets, but keep them as assistance exercises.

Begin With Appropriate Weight

Keep your ego aside and go with the right weight. So many times, people have ruined making their new PRs (Personal Records) because they go with the weights they can’t handle with good form.

Slowly Progress

Have the vision to look beyond your today’s workout. And plan your training for a year and do your workout accordingly. For instance, if you resist using heavier weights and slowly progress by adding 5 or 10 pounds a month, you’ll add up the massive number of weights over the time of the year. Remember, weightlifting isn’t an eight-week pursuit but a lifestyle.

Tips to Make 5/3/1 Workout Work for You

Getting big and stronger doesn’t have to be a complicated job. Nonetheless, below are some of the important points that you should keep in mind to get the best out of the Workout:

• Stay real with your one-rep-max. Follow instructions accordingly and go with 90% of your 1 Rep max weights. For instance, you can spend some workouts figuring out your 4-rep Max set in each core lift.
• Your 3 Rep Max should be at least about 90% of your 1RM. And once you get your 3RM, calculate based on the subsequent percentages.
• Further, the final set of your core lift of every Workout is the one that produces strength and mass. Hence, give your everything into it and try getting as many reps as you can using the weight.
• Week 4 is the deloading. Here, you’ll give a break to your muscles and will not try to make any new PRs (Personal Records).
• Once when you go with the new 4-week cycle, add 5 pounds more to your 1RMs for your shoulder and bench presses and 10 pounds for deadlifts and squats. Similarly, recalculate your training weights with the new numbers as well.
• It’s recommended to workout four times per week. However, you can do it three times a week if you’re going with all four core lifts before continuing another week. In other words, avoid skipping any core lift, so you go with the proper way every week. Nonetheless, avoid working out two days a week in a row.
• Lastly, to see the results of Jim Wendler’s 5/3/1 workout method, you’ll need to do the program appropriately rather than customizing it in your own way.

5/3/1 Workout Method – What You’ll Require to Do It Effectively?

Jim Wendler’s 5/3/1 workout method is quite straightforward, and you don’t require some latest workout equipment. And, as you start getting stronger, taking time into account and recovery should be your top priority.

Equipment for 5/3/1 Training

The core lifts of 5/3/1 are squats, deadlifts, overhead press, and bench press. Hence, you need a barbell and weight-lifting plates to perform exercises. In addition, having some dumbbells and chin-up bars won’t do any bad and will help in adding some variability into your assistance exercises, and you must have a weight lifting belt for safety.

Some other things you can go for if you’re an experienced lifter are like getting a prowler sled or any loaded carry, weighted vest, and chalk.

Time

It should take 45 minutes to 1 hour in the beginning, assuming you’re taking proper rest periods. However, as time passes and your strength increases, so does your rest period, preparation time, and the intensity of your accessory exercises also increase. Hence, it’s natural your time spent on workouts will also increase. Therefore, after a certain time, you may take around an hour & a half to complete your workout.

Proper Recovery Time

Proper recovery time is as important as performing 4 main lifts of the 5/3/1 workout. Hence, ensure you take enough recovery time and don’t overdo it. It’s best to go with 2 to 4 workout sessions per week and give your body adequate time to recover from the heavy lifting. Similarly, make sure you prioritize your sleep and nutrition properly to make the most out of your workout.

Jim Wendler’s 5/3/1 Training Method – Who Should Give a Try?

There’s a certain group of people for whom this 5/3/1 workout method is best such as busy lifters, strength-focused, and those with limited access to gym equipment.

Busy Lifters

Making time for a high-frequency workout program is easier said than done. And those with limited time for a workout due to their busy schedule can opt for the 5/3/1 program.

Limited Access to Gym Equipment

The core exercises in the 5/3/1 training program are focused towards barbell lifts and full-body movement exercises. Hence, if you have access to a barbell and have weight lifting plates, you’re good to go for the 5/3/1 workout program.

Strength Enthusiasts

For lifters looking to improve their strength or even general conditioning, the 5/3/1 workout method is good. Similarly, if you’re aiming to take your strength to the next level, a 5/3/1 workout method is something you should try. For instance, if you’re a beginner or an intermediate lifter, you can break your strength plateau & take your training to the next level.

Breakdown of 5/3/1 Workout Program in Layman’s Words

• You’ll be training for 3 to 4 days in a week.
• Each day will be dedicated to one core exercise. So, for instance, in the first session, you’ll do a military stand press. In the second session, you’ll do parallel squats. In the third session, you’ll do a deadlift; in the fourth session, you’ll do a bench press.
• Each training cycle is of 4 weeks.
• In the first week, you’ll be doing 3 sets of 5 reps (3×5).
• In the second week, you’ll be doing 3 sets of 3 reps (3×3).
• In the third week, you’ll be doing 1 set of 5 repetitions, 1 set of 3 repetitions, and 1 set of 1 repetition (5/3/1).
• In the fourth week, you’ll do 3 sets of 5 reps (3×5). Similarly, the fourth week is also called deload week, and you intentionally use lesser weight to give rest to your muscle.
• After the completion of 4^th week, you’ll start again with the 3 sets of 5 reps.

Ensure you’re not ego lifting and going according to mentioned way, like using a certain percentage to pick weights. In other words, follow the mentioned chart and calculate how much weight you should lift instead of doing guesswork.

Sample Workout Routine of Jim Wendler’s 5/3/1 Workout Method

Week 1

Monday

Tuesday

Thursday

Friday

Week 2

Monday

Tuesday

Thursday

Friday

Week 3

Monday

Tuesday

Thursday

Friday

Week 4

Monday

Tuesday

Thursday

Friday

What Are Assistance Exercises in Jim Wendler’s 5/3/1 Workout Method?

Assistance exercises are the ones you will be doing after completing core exercises. It varies depending on your weaknesses. For instance, some of the assistance exercises include:

After Squats

Front Squats, Good Morning,Lunges, Leg Extensions, Leg Curls, Farmer Walk, Hip Thrusts, Back Extensions.

After Bench Press

Incline Bench Press, Cable Flys, DB Incline Bench Press, DB Flys, Close Grip Bench Press, Wide Dips

After Deadlift

Romanian Deadlifts, Glute Ham Raises, Stiffed Leg Deadlifts, Hip Thrusts, Back Extensions, Reverse Hyper, Farmer Walk

After Shoulder Press

Face Pulls, Upright Rowing – Wide , Shrugs, DB Hammer Curls, Overhand Curls, EZ Bar Curls, French Press, JM Press, Skull Crushers, Dips – Close Grip 

Closing Thoughts

Jim Wendler’s 5/3/1 training method is easy to understand, simple, and effective for anyone who wants to get stronger and increase their PRs (Personal Records). Similarly, it has stood the test of time, and it’s the straightforward approach to the strength training method implemented by known powerlifter Jim Wendler.

FAQs

Who’s Jim Wendler?

Jim Wendler is a powerlifter, lifelong athlete & strength coach known for creating and building a 5/3/1 workout method. His best total in a powerlifting competition is 2375 pounds, where he has squatted 1000 pounds. Later, he became a speaker, a strength coach for athletes of all levels, and also a writer.

In addition, Jim is widely popular for his no-nonsense approach toward building athletes. And his lifelong mantra is only “disciplining over motivation,” which is frequently highlighted in his training philosophy.

Is the 5/3/1 Workout Method Good for Powerlifting?

Yes, Jim Wendler’s 5/3/1 workout program is good for all types of lifters. Regardless of whether you’re a beginner, intermediate, or advanced athlete, with the help of the right version of this workout program, you’ll get the results. Similarly, it focuses on four core workouts: parallel squatting, deadlifting, standing back press and bench pressing, and some assistance exercises.

How Long Should You Be Doing the 5/3/1 Workout Program?

It would be best to switch to another program once you stop progressing after 3^rd week cycle.

When to Start Jim Wendler’s 5/3/1 Workout Program?

You can start on all levels, but usually, it’s recommended that it’s best suited for an intermediate athlete. However, if you want short workout sessions that give you steady results, then the 5/3/1 workout method is good.

How Many Workout Sessions Should You Be Doing per Week in Jim Wendler’s 5/3/1 Training?

In the 531 workout method, you’re expected to do three to four sessions per week, where you’ll focus on 1 core exercise per week. Nonetheless, make sure at the end of the week, all 4 core lifts should’ve been completed.

How to Calculate Right Weight When You Start Jim Wendler’s 5/3/1 Workout Program?

In Jim Wendler’s 5/3/1 training program, you aren’t picking any random weight and start lifting. Instead, here you’ll be strategic and use a certain percentage of your 1-Rep Max. Similarly, it’ll not be a full 1-Rep Max, and calculations will be based upon 90% of it.

Hence, if your 1RM (1-Rep Max) of squats is 330 pounds, then you’ll be using 90% of your 1RM, which is 297 pounds, to calculate the right weight you’ll lift. So, in the first-week cycle, when you go for 65%, 75%, and 85%, it should be of 297 pounds.