5/3/1 Wendler Strength Program for Intermediates

Overview

The 5/3/1 program is built on one idea: start light and progress slowly. Most lifters try to add weight too fast, stall, get frustrated, and program hop. This program adds weight monthly, not weekly, which means you keep making progress for a very long time.

You train 4 days per week. Each day has one main lift: squat, bench, deadlift, or overhead press.

The System

All percentages are based on your Training Max (TM), which is 90% of your true 1-rep max.

Week 1 (5s Week)

• •Set 1: 65% x5
• •Set 2: 75% x5
• •Set 3: 85% x5+ (as many reps as possible)

Week 2 (3s Week)

• •Set 1: 70% x3
• •Set 2: 80% x3
• •Set 3: 90% x3+ (as many reps as possible)

Week 3 (5/3/1 Week)

• •Set 1: 75% x5
• •Set 2: 85% x3
• •Set 3: 95% x1+ (as many reps as possible)

Week 4 (Deload)

• •Set 1: 40% x5
• •Set 2: 50% x5
• •Set 3: 60% x5

Schedule

• •Monday: Squat
• •Tuesday: Bench Press
• •Thursday: Deadlift
• •Friday: Overhead Press

Accessory Template (Boring But Big)

After the main lift each day, do 5x10 of the same movement at 50% of your TM. Then add 2-3 accessory movements.

After Squat

• •Squat: 5x10 at 50% TM (60s rest)
• •Leg Curl: 3x12
• •Ab Wheel: 3x10

After Bench

• •Bench Press: 5x10 at 50% TM (60s rest)
• •Dumbbell Row: 3x12
• •Face Pulls: 3x15

After Deadlift

• •Deadlift: 5x10 at 50% TM (60s rest)
• •Hanging Leg Raise: 3x12
• •Back Extension: 3x15

After Overhead Press

• •Overhead Press: 5x10 at 50% TM (60s rest)
• •Pull-Ups: 3x10
• •Lateral Raise: 3x15

Progression

After completing a full 4-week cycle (3 working weeks + 1 deload):

• •Increase upper body TM by 2.5kg
• •Increase lower body TM by 5kg
• •Start the next cycle with the new TM

That is 30kg per year on your squat training max and 15kg on your bench. It adds up.

Common Mistakes

• •Starting too heavy. Your TM should be 90% of your actual max. If in doubt, go lighter.
• •Not doing the AMRAP sets. The final set of weeks 1-3 is where the magic happens. Push it.
• •Skipping the deload. Week 4 is not optional. It lets your body recover and adapt.
• •Adding more than prescribed. 2.5kg/5kg per cycle is enough. Trust the process.