Jim Wendler’s 5/3/1 strength program has been a go-to training template for intermediate lifters for years. Known for its simplicity, structured progression, and long-term sustainability, 5/3/1 has helped thousands of lifters build strength without burning out.
Powerlifter and coach Garrett Blevins, in a video review, called it his “favorite intermediate strength template” while also acknowledging areas where improvements could be made.
This article breaks down how 5/3/1 works, its benefits, limitations, and how to customize it for optimal results.
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How 5/3/1 Works: The Core Structure
At its foundation, 5/3/1 focuses on four main lifts:
- Squat
- Bench Press
- Deadlift
- Overhead Press
Each training cycle lasts four weeks, with workouts structured around progressive overload and AMRAP (as many reps as possible) sets.
Progression Model: Slow but Steady Gains
One of the key aspects of 5/3/1 is its conservative progression system. Instead of adding weight aggressively, lifters increase their working maxes gradually:
- Lower body lifts (squat, deadlift): Increase by 10 lbs per cycle.
- Upper body lifts (bench, overhead press): Increase by 5 lbs per cycle.
Additionally, all percentages are based on 90% of a lifter’s actual one-rep max (1RM). This prevents early burnout and allows for consistent strength gains over time.
Blevins emphasizes the importance of starting with a conservative training max:
“If you start too heavy on 5/3/1, you’re going to stall out too soon. You’re not going to make progress, you’re going to be frustrated… It doesn’t suck, you suck. Follow the program, use 90%.”
Breaking Down the 5/3/1 Training Cycle
The program follows a three-week wave followed by a deload week:
| Week | Set 1 | Set 2 | Set 3 (AMRAP) |
| 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) | 40-60% × 5 | 40-60% × 5 | 40-60% × 5 |
The AMRAP (as many reps as possible) set is the main driver of progress.
Blevins explains:
“You don’t want to leave three or four reps in the tank here. You need to be having some form breakdown, some technical failure, and really grinding through those reps.”
After completing the cycle, lifters increase their training maxes and repeat the process.
Addressing Common Criticisms: Is 5/3/1 Too Low Volume?
One of the most frequent criticisms of 5/3/1 is that it’s too low in total working volume. Some argue that only one hard set per session isn’t enough to drive optimal progress.
Blevins acknowledges this concern, stating:
“The first two sets in every workout—they’re warm-ups. Let’s just acknowledge that. You’re really only doing one true working set per session.”
However, Wendler never intended for lifters to follow just the base program. Instead, he recommends adding accessory work to increase volume and address weaknesses.
Accessory Work: How to Customize 5/3/1
To balance the low volume of the main lifts, Wendler provides several accessory templates:
1. Big But Boring (BBB) Template
- 5 sets of 10 reps of the same main lift after the AMRAP set.
- Followed by one additional assistance exercise (e.g., Romanian deadlifts for deadlift day).
- Can be very taxing, especially at higher percentages.
Blevins critiques this approach:
“Five sets of ten after a heavy squat day? Kill me now.”
2. The Triumvirate Approach
- Instead of BBB, two accessory exercises for 5×10 each.
- Allows for more variety and targeted muscle development.
- Some of the volume may be unnecessary (“junk volume”).
3. Joker Sets (For Faster Progression)
- When an AMRAP set feels easy, lifters can increase the weight and perform additional heavy sets.
- Helps bridge the gap between slow progressions and actual strength levels.
According to Blevins, Joker Sets are a valuable addition:
“Joker sets let you jump up faster when you’re feeling strong. It’s a great way to push yourself beyond the base structure.”
Is 5/3/1 Right for You?
Who Will Benefit from 5/3/1?
✅ Intermediate lifters looking for a structured, long-term approach.
✅ Those who prefer low-frequency heavy lifting (four-day split).
✅ Lifters who value injury prevention and sustainable progress.
Who Might Struggle with 5/3/1?
❌ Beginners who can progress faster with linear programs (e.g., Starting Strength, StrongLifts 5×5).
❌ Powerlifters needing more frequent exposure to heavy singles and doubles.
❌ Athletes requiring explosive strength development (e.g., weightlifters, sprinters).
The Verdict: Is 5/3/1 a Good Program?
Jim Wendler’s 5/3/1 remains one of the most respected strength programs for a reason. Its slow, steady approach ensures sustainable gains, and when paired with smart accessory work, it can be highly effective.
However, for lifters looking to progress faster, modifications like Joker Sets or increasing barbell volume may be necessary.
Blevins sums it up best:
“It’s a solid program that doesn’t fall into the pitfalls of progressing too fast or burning you out. But make sure you actually do the accessory work—because just doing 5/3/1 alone isn’t enough.”
For lifters willing to trust the process, embrace patience, and focus on long-term strength, 5/3/1 can be a game-changer.
