WimFit WIMFIT Open in WimFit
Workout Plan

Wendler 5/3/1 Program

Jim Wendler's 5/3/1 strength program: four training days built around squat, bench, deadlift, and overhead press with structured monthly progression.

4 Training Days
3 Rest Days
20 Total Exercises
20 Unique Movements
Open in WimFit

What is Wendler's 5/3/1 program?

Wendler's 5/3/1 is one of the most proven and sustainable strength programs ever written, created by Jim Wendler. It uses monthly cycles with one main lift per day (overhead press, deadlift, bench press, squat), progressing from sets of 5 in week 1, to 3s in week 2, to a 5/3/1 scheme in week 3, with a deload in week 4.

How does 5/3/1 progression work?

Each training day starts with the main lift using percentages based on a training max set at 90 percent of your true 1RM. Add 2.5 kg to upper body and 5 kg to lower body training maxes each month. While this seems slow, it adds up to 30 kg on your squat per year with zero stalls.

Who should follow the 5/3/1 program?

Wendler's 5/3/1 suits lifters of all levels who value long-term sustainable progress over short-term gratification. It is especially effective for intermediate lifters who have stalled on linear progression programs. This version includes Boring But Big-style accessories that complement each main lift for additional muscle building.

Ready to Start Training?

Import this plan into WimFit and start logging your workouts today.

Start This Plan Browse All Plans