Generate your Wendler 5/3/1 training cycle from training maxes. The proven strength program used by powerlifters and athletes worldwide.
Last updated: March 2026 | By Patchworkr Team
Note: "+" indicates AMRAP (As Many Reps As Possible) set. Push for max reps while maintaining good form. Use these reps to adjust your training max for the next cycle.
| Week | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| Week 1 | 65% × 5 | 75% × 5 | 85% × 5+ |
| Week 2 | 70% × 3 | 80% × 3 | 90% × 3+ |
| Week 3 | 75% × 5 | 85% × 3 | 95% × 1+ |
| Week 4 (Deload) | 40% × 5 | 50% × 5 | 60% × 5 |
💡 Pro Tip: The "+" sets (AMRAP) drive progression. If you hit 8+ reps on Week 3's 1+ set, add 5/10 lbs next cycle. Under 3 reps? Keep weight same or drop 10 lbs.
The 5/3/1 program, created by former elite powerlifter Jim Wendler, is a strength training system built around four core barbell lifts: squat, bench press, deadlift, and overhead press. The name "5/3/1" refers to the rep scheme used across three main training weeks, where lifters progressively work up to heavier weights with fewer reps, followed by a deload week for recovery.
Unlike programs that focus on maxing out frequently, 5/3/1 uses a "training max" (typically 90% of your true one-rep max) to calculate working weights. This sub-maximal approach allows for consistent progression without burnout or injury, making it sustainable for years. Each four-week cycle ends with you attempting to beat your rep PRs on AMRAP (As Many Reps As Possible) sets, which inform your next cycle's progression.
The program's elegance lies in its simplicity and proven track record. Thousands of lifters—from beginners to advanced athletes—have built impressive strength using 5/3/1. Wendler emphasizes "slow and steady wins the race," programming modest weight increases (5-10 lbs per cycle) that compound into massive gains over months and years. The system is also highly customizable, with variations like 5/3/1 BBB (Boring But Big), 5/3/1 for Beginners, and Forever variants.
If you don't know your 1RM, test a weight you can lift for 3-5 clean reps, then use a calculator to estimate. Always start conservative—it's better to underestimate than overestimate.
The "+" indicates AMRAP—push for as many reps as possible with good form. These rep PRs drive your progress and inform weight increases for the next cycle.
After completing all 4 weeks, increase your training max by these amounts and start the next cycle. If you only get 3-5 reps on your 1+ week, keep the same TM or reduce by 10%.
Calculate Week 1 squat sets for a 200kg training max:
Test a weight you can lift for 3-5 clean reps, then use a 1RM calculator. Alternatively, find a weight you can do 5 reps with, multiply by 1.15, then take 90% of that as your training max. Starting too light is better than too heavy.
Absolutely! Wendler recommends 50-100 reps each of push, pull, and single-leg/core work after main lifts. Popular choices: dips, chin-ups, rows, leg curls, ab wheel. Keep assistance simple and don't go to failure.
If you get fewer than 5 reps on your 1+ set (Week 3), your training max is too high. Reset it to 90% of current TM and rebuild. Missing occasional reps happens—only reset if it's a pattern.
Wendler designed the program around these four compound movements for balanced strength development. However, variations exist: you can substitute front squats, incline bench, or trap bar deadlifts if you have injury considerations.
Critical. Deloads allow your body to recover, supercompensate, and prepare for the next cycle. Skipping deloads leads to burnout, stalled progress, and injury. Trust the process—getting stronger requires strategic recovery.
Yes! "5/3/1 for Beginners" runs each lift twice per week with slightly different rep schemes. New lifters benefit from the structured progression and sub-maximal loading. It's safer than linear programs that add weight every session.
Years. The program is designed for long-term sustainable progress. Many lifters run 5/3/1 for 2-5+ years, trying different variations (BBB, Building the Monolith, Pervertor) to keep training fresh while maintaining the core principles.
Core principles stay the same, but volume and focus shift. BBB adds 5×10 at 50-60% for hypertrophy. FSL (First Set Last) repeats first work set for 5×5. Building the Monolith focuses on mass gain with high volume. Choose based on your goals.
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