The essence of Jim Wendler’s 531 2nd edition is to start small and consistently with light weights. In this very popular strength training program, five, three, one reps are performed for each exercise. Every time you perform this routine, you will aim for rep PRs by working with percentages from your maximum. For more information, visit jimwendler.com

Is 5/3/1 By Jim Wendler Something You Can Relate To?

The 5/3/1 can be used by athletes of all levels, but it is most often used by athletes in the intermediate category. For those who prefer short sessions and steady improvement, this program may be for you. By starting light, Jim believes that lifters can make more progress.

In most cases, new lifters progress more quickly from beginner routines due to frequent repetition of the movements. The long-term focus of the training is suitable for those with advanced lifting skills.

The Five-Thirds-One-Thousandth Rule Explained

Five-three-one is centered around cycles. There are four cycles per week. There are three or four training days a week. Working four days per week is ideal. Every day there should be a core exercise performed. The lifts are squats, deadlifts, bench presses, and military presses. This program should be run three times a week, although a main lift will only be done once per day. Consequently, you will not do the same exercise every week. Each exercise must be performed at least four times.

During your next cycle, you’ll use heavier weights after finishing your last cycle (4 weeks).

Weighing The Options

Before choosing your starting weight, you need to determine your maximums for the four main lifts. Then you will want to take 90 percent of your maximums; these are the numbers on which you will build your first cycle (first four weeks).Then you will want to take 90 percent of your maximums; these are the numbers on which you will build your first cycle (first four weeks). Using your 1RM in bench press as your training weight, you arrive at 315 pounds. Based on 285 (90%) you arrive at 315 pounds. The math goes like this:

As you can see, the last set includes 5+, 3+, and 1+. Attempt to complete the most reps possible during this set. A new rep record should be the target of every exercise, not failure.

You will add 5 pounds to your 1 rep maximum after your first 4-week cycle (for upper body exercises such as bench press and military press) and recalculate your working number for lower body exercises such as squats and deadlifts.

Work As An Assistant

In addition to the exercises on 5/3/1, you may also do assistance exercises. Remember that these are only for assistance. They shouldn’t be a distraction from your main lift. A variety of ways can be used to incorporate assistive exercises into your 5/3/1 program. Listed below are a few suggestions:

• I find it boring, but it’s huge –
• You should follow your prescribed sets and reps with five sets of 10 repetitions. This option is highly requested.
• Three-part triumvirate
• Only three exercises should be included in each workout, along with the main lift. Only two exercises will be resistance exercises. Your personal preferences will determine which exercise is best for you.
• David Tate – Periodization Bible
• There are specific exercises mentioned in Jim Wendler’s book. This concept was inspired by an article written by Dave Tate.
• There’s nothing stupid about what I’m doing –
• You do not perform assistance work. Most lifts at the gym are main lifts only. The use of this method is not recommended unless you are limited in your time.
• Weighing –
• With the assistance of your bodyweight, you perform all exercises here. The recommended number of repetitions for each exercise is 75.

Wendler’s schedule for 5/3/1

For customization, printing, or downloading, you can find the full routine here, as well as the link to download it. Your maximum will be calculated according to your input. Bringing a pen to the gym will allow you to stay on top of your days and sets!