Master Your Lifts: The 5/3/1 Powerlifting Guide

Maximize strength gains with a proven powerlifting strategy.

Jump to 5/3/1 Calculator

The 5/3/1 powerlifting program, developed by Jim Wendler, is designed to increase strength in the squat, deadlift, bench press, and overhead barbell press. This method emphasizes slow, steady gains in strength, using a cyclical approach to progressively overload the muscles.

By focusing on compound movements that recruit multiple muscle groups, the 5/3/1 program not only builds strength but also enhances metabolic efficiency and functional fitness. The key to this program is its simplicity and sustainability, making it suitable for beginners and seasoned lifters alike.

Squat

The squat is a fundamental powerlifting exercise that targets the quadriceps, hamstrings, and glutes. It is crucial for developing lower body strength and improving core stability.

Deadlift

Deadlifting engages multiple muscle groups, including the back, glutes, and legs. It is renowned for its ability to build mass and strength rapidly, forming an essential part of any powerlifting regimen.

Bench Press

This key exercise focuses on upper body strength, particularly targeting the chest, shoulders, and triceps. The bench press is a staple in powerlifting that helps develop pushing power.

Overhead Press

The overhead press enhances shoulder strength and stability. It complements the other major lifts and increases shoulder girdle integrity, essential for a balanced strength profile.

5/3/1 Powerlifting - Essential Equipment

Discover the key equipment to support your 5/3/1 Powerlifting training. Whether you're a beginner or looking to upgrade your gear, here's what you might need.

Equipment	Purpose
Wrist Straps	Provide support and stability for your wrists during heavy lifts, essential for exercises like the bench press and overhead press.
Lifting Belt	Helps maintain back support and increase intra-abdominal pressure during heavy lifting, crucial for squats and deadlifts.
Knee Sleeves (Optional)	Improve knee stability and warmth, which can enhance performance during squats. Though optional, they are highly recommended for joint health.
Lifting Shoes (Optional)	Provide a stable, non-compressible sole that helps in maintaining a better posture during squats and deadlifts. Beneficial for technical lifts.

Wrist Straps

Essential for providing wrist support during all lifting exercises, especially those involving heavy weights.

Recommended Product: Gymreapers Lifting Wrist Straps

Buy Now

Lifting Belt

Crucial for enhancing abdominal pressure and protecting the spine during heavy lifts like squats and deadlifts.

Recommended Product: Dark Iron Fitness Weight Lifting Belt

Buy Now

Knee Sleeves

Optional, but beneficial for providing compression and warmth to improve knee safety during squats.

Recommended Product: Gymreapers 7MM Sleeve Pair

Buy Now

Lifting Shoes

These shoes offer a stable platform for lifting, helping maintain proper form during squats and deadlifts.

Recommended Product: Adidas Unisex Powerlift 5 Cross Trainer

Buy Now

Estimated Price for Bare Minimum Equipment:

$60 (Belt + Wrist Straps)

Total Estimated Price for all 4 Items: $230

Disclaimer and Safety Tips

Before beginning any training program, it is recommended to consult with a healthcare professional. The 5/3/1 program is intensive and requires proper form and preparation to avoid injury.

Always ensure you are performing lifts with the correct technique, which can be seen in the video tutorials below. Pay particular attention to form and the recommended safety equipment.

MOST IMPORTANT DISCLAIMER/TIP: Bracing

While mastering the form of all the lifts is crucial, you will not make it far without getting hurt/injured unless you brace properly whenever you're performing the 4 main lifts.

While the videos may say to brace while squatting, or to brace when lifting heavy, the reality is that you should practice proper bracing every time you perform the 4 main lifts. This will get you into the practice of doing it, and unconsciously performing this habit will save you from so many potential injuries, and keep you in the game so that you can make the gains that you so desire.

Long-Form (5-10 minute) Video Tutorials - 4 Main Lifts:

Short Form (1-minute Shorts) Tutorials - 4 Main Lifts:

- for those of you who have the Brain Rot attention span

Remember, every individual is different and what works for one person may not work for another. Listen to your body and adjust the weights and sessions accordingly.

Program Details

The 5/3/1 Powerlifting Program is designed to help you increase strength systematically through focused, progressive overload using four primary lifts: squat, bench press, deadlift, and overhead press. This program emphasizes slow, consistent gains in strength, ensuring that you build a solid foundation while minimizing the risk of injury.

Each cycle of the program spans four weeks, targeting specific percentages of your one-rep max (1RM) to optimize strength gains across all major lifts. In the first week, you'll tackle moderate loads at higher volumes to build endurance and technique. The second week increases the intensity, pushing your abilities with heavier sets. The third week challenges you further with near-maximal lifts to peak your strength, followed by a fourth week—known as the 'deload week'—which reduces the weight significantly to allow your body to recover.

Key components of the program include AMRAP sets to push limits on the last set of each exercise, Joker sets for optional additional heavy sets when feeling strong, and Backoff sets to increase volume without overtaxing the body. You'll also perform warm-up sets to prepare for the heavy lifting effectively.

The 5/3/1 Program is ideal for intermediate to advanced lifters who have plateaued with previous routines or are looking to refine their powerlifting skills. It requires commitment to a regular lifting schedule and adherence to prescribed rest periods to prevent overtraining and maximize results. With its structured approach, 5/3/1 offers a clear path to strength gains through calculated progression.

For more information about the program, check out this document here. Credit: Alejandro Fuentes

Each week varies in intensity, focusing on slow, steady progression to ensure sustained improvement:

Week 1: Easy volume with 65%, 75%, 85% of your Training Max.
Week 2: Increase intensity with 70%, 80%, 90% of your Training Max.
Week 3: Peak week with 75%, 85%, 95% of your Training Max.
Week 4: Deload week to promote recovery with lighter weights.

*Don't worry about all the math, the 5/3/1 Workout Calculator has you covered!*

Understanding key terms in the 5/3/1 Powerlifting Program:

AMRAP:: As Many Reps As Possible - a method to push your limits by performing a lift until you can't do a quality rep.
Training Max:: 90% of your absolute one-rep max. This submaximal starting point ensures steady progression and safety.
Joker Sets:: Optional sets performed after reaching your target reps, allowing for increased intensity and overload when you feel particularly strong.
Backoff Sets:: Sets performed after the heaviest set of the day to increase volume at lower intensity, aiding in recovery and muscle growth.
Warmup Sets:: Progressively heavier sets that prepare you for the top set by warming up your muscles and CNS.
Strength Standards:: Benchmarks to classify your lifting capabilities, from beginner to elite, to gauge progression and set realistic goals. View the benchmarks here. Just make sure to select the lift in question, then scroll down to view the table.
Who it's for:: Lifters past the novice stage with a solid foundation in the main lifts, not suited for complete beginners.

Recommended Weekly Structure (Day-to-Day):

Day	Activity
Monday	Deadlift + Accessories
Tuesday	Bench Press + Accessories
Wednesday	Core and Stretching
Thursday	Squat + Accessories
Friday	Overhead Press + Accessories
Saturday	Cardio and Stretching
Sunday	Rest

Saved 1RM Info

Deadlift: no saved info yet
Bench: no saved info yet
Squat: no saved info yet
Overhead Press: no saved info yet

5/3/1 Workout Calculator

Calculate your sets for each week of the 5/3/1 program.

Select Week:

Select Day:

Enter Your 1RM for Deadlift:

Please log in or register to save your results.

Warm-Up Sets:

Top Set:

First Joker Set (Optional):

Second Joker Set (Optional):

Back-Off Sets:

Recommended Accessories:

Scroll to find the accessories for Mon, Tue, Thur, or Fri

Monday (after Deadlifts)	Accessories (4 sets of 10)
Variation 1	Good Mornings/Back Extensions Close Grip Machine Rows Leg Curls Ab Work (Ab Wheel, Weighted Crunches, Russian Twists, etc.)
Variation 2	Hyperextensions Barbell Rows Romanian Deadlifts (RDLs) Cable Pull-throughs
Variation 3	Pull-Ups/Assisted Pull-Ups Dumbbell Shrugs Glute-Ham Raises Dumbbell Reverse Flyes
Tuesday (after Bench)	Accessories (4 sets of 10)
Variation 1	Chin-Ups Dumbbell Incline/Barbell Incline Bench Tricep Cable Pushdowns/Lying Tricp Dumbbell Extensions Face Pulls (100 Reps, distribute however you want)
Variation 2	Wide-Grip Pull-Ups/Lat Pulldowns Push-Ups (5 Sets to Failure) Cable Crossover One-Arm Dumbbell Row
Variation 3	Close-Grip Bench Press Chest-Supported Row Seated Overhead Dumbbell Extension Face Pulls
Thursday (after Squatting)	Accessories (4 sets of 10)
Variation 1	Leg Press/li> Leg Extensions Hanging Leg Raises RDLs (Dumbbells/Barbell)
Variation 2	Bulgarian Split Squats Leg Curls Calf Raises Goblet Squats
Variation 3	Walking Lunges Box Jumps Hack Squats Stability Ball Hamstring Curls
Friday (after Overhead Presses)	Accessories (4 sets of 10)
Variation 1	Lateral Raises Seated Shoulder Presses Barbell Curls Reverse Flyes
Variation 2	Upright Rows Front Raises Shrugs Arnold Press
Variation 3	Dumbbell Clean and Press Bent Over Reverse Flyes Cable Lateral Raises Bradford Press

What Might Week 4 (Deload Week) Look Like?

Exercise	Intensity	Reps
Warm-up Sets	40-60% of Training Max	5 reps each
Work Sets	Reduce weights by 40-50%	5 reps each
Assistance Work	Lighter than usual	5-10 reps
Conditioning	Moderate	N/A

Deload week is your chance to give your body a break. Scale back the intensity and focus on form and recovery. You're still in the gym, but with reduced weights and lower overall volume. It's a time to heal, not to push through fatigue. The above table is for if you wish to continue with the 4 main lifts, with recommended percentages to protect your body. Above all, protecting your body and allowing it to heal is what's most important. If you like to skip the 4 main lifts and substitute with simple accessories, this is up to your discretion. However, continuing with the 4 main lifts is a good idea to keep you in the swing of things. Best of luck!

Final Note

The information on this page has been provided by Alejandro Fuentes, a political science major here at SUNY Oswego. He created the document below, which is a summary of the 5/3/1 program and based on Jim Wendler's books. In case you didn't read anything above, Jim Wendler is the creator of the 5/3/1 program. Mr. Fuentes states in the introduction to his document that it was "designed around the training methodology and philosophy of Jim Wendler as outlined in his book '5/3/1: The Simplest and Most Effective Training System for Raw Strength' and the equally as successful sequel to his first book, titled '5/3/1 Forever: Simple and Effective Programming for Size, Speed, and Strength.'' You can find both books in PDF format free online in case you wanna give them a read." So, huge shoutout to Alejandro Fuentes for getting me, the creator of this website, into 5/3/1. It has been transformative for me and I hope to pass that onto anyone using the website. Keep learning, keep working, and keep making gains.

Feel free to read the full document here.