5/3/1 is a strength template more than a fixed program. You set a Training Max at 90% of your true 1RM, then run 4 week cycles: three weeks of work with an AMRAP top set, then a deload, adding a little to the Training Max each time. Everything is built around steady progress on the big barbell lifts (squat, bench, deadlift, and press).
The point is slow, sustainable progress. You leave reps in the tank most of the time and only chase a rep PR on the last set, so you keep moving forward for months instead of stalling out in a few weeks. It’s also easy to bolt extra volume or specificity onto, which is why so many variations exist (Boring But Big for size, First Set Last, the 3/5/1 powerlifting version). It was influential enough that programs like GZCL and nSuns grew out of its ideas.
It’s best for intermediate lifters who have stalled on simpler linear progression. If you’re a true beginner still adding weight every session, you’ll progress faster on a basic linear program like GZCLP first, since 5/3/1’s monthly jumps are slower than you need. Come to it when straight linear progression stops working.
Table of Contents
- 1 5/3/1 Video Overview
- 2 5/3/1 on Boostcamp App
- 3 How 5/3/1 Works
- 4 5/3/1 Books
- 5 5/3/1 Glossary
- 6 5/3/1 FAQs
- 7 Spreadsheets
- 7.1 5/3/1 BBB (Boring But Big) Spreadsheet
- 7.2 5/3/1 BBB Program Spreadsheet (variation)
- 7.3 5/3/1 for Beginners Program Spreadsheet
- 7.4 5/3/1 BBB for Bodybuilding
- 7.5 Power & Hypertrophy 5/3/1 Program Variation
- 7.6 5/3/1 Vanilla + 3/5/1 Powerlifting Specific Program Variation
- 7.7 nSuns Linear Progression
- 8 Recommended Reading: Jim Wendler Books
- 9 Updates:
5/3/1 Video Overview
If you’d rather watch than read, Alex Bromley’s overview walks through the 5/3/1 methodology (source: Alex Bromley).
5/3/1 on Boostcamp App
5/3/1 Boring But Big - Boostcamp App
Prefer an app to a spreadsheet? If so, you're in luck!
Boostcamp has a free app version of 5/3/1 Boring But Big (BBB) that you can use directly from your phone.
It tracks your progress and calculates your lifts, just like a spreadsheet.
Works on iOS and Android.
Related: Jim Wendler’s Building the Monolith, 5/3/1 Glossary
How 5/3/1 Works
Every percentage below is of your Training Max, not your true 1RM. The last set of each day is an AMRAP (as many reps as possible) on the listed percentage, which is where you push. After a full cycle, add 5 lb to your upper-body Training Maxes and 10 lb to your lower-body Training Maxes and run it again.
| Week | Set 1 | Set 2 | Top set (AMRAP) |
|---|---|---|---|
| Week 1 | 5 @ 65% | 5 @ 75% | 5+ @ 85% |
| Week 2 | 3 @ 70% | 3 @ 80% | 3+ @ 90% |
| Week 3 | 5 @ 75% | 3 @ 85% | 1+ @ 95% |
| Week 4 (deload) | 5 @ 40% | 5 @ 50% | 5 @ 60% |
5/3/1 Books
5/3/1 Forever by Jim Wendler
The latest in the 5/3/1 series, 5/3/1 Forever collects all of Jim’s thinking on 5/3/1 with the latest training methods (e.g. anchors and leaders) and over 50 different 5/3/1 training templates.
Even though this is the most expensive Wendler book, it covers everything and removes the need to check out any of Wendler’s older stuff.
Beyond 5/3/1 by Jim Wendler
If Forever is too expensive for you, the best bang for your buck is Beyond 5/3/1. This represents a major step forward in Jim’s training philosophy, introducing concepts like First Set Last (FSL) and Joker sets that have become 5/3/1 staples.
To understand how 5/3/1 can work best for you, putting in a little reading work goes a long way.
5/3/1 for Powerlifting by Jim Wendler
If you’re looking for a powerlifting specific interpretation of the 5/3/1 for Powerlifting. An example of this program is available in a spreadsheet below, though nothing beats reading the book.
5/3/1 Glossary
If you’re getting confused about some of the 5/3/1 terminology, check out our unofficial 5/3/1 glossary.
5/3/1 FAQs
What is Jim Wendler’s 5/3/1 program?
5/3/1 is a flexible lifting template that can be applied to a variety of lifting goals. It is best suited for intermediate level lifters and is known for how long intermediate lifters can keep making progress on it.
Can 5/3/1 be run for powerlifting?
Yes, there are variations of 5/3/1 that are well suited for powerlifting. A spreadsheet of a powerlifting 5/3/1 variation is available on Lift Vault.
Does 5/3/1 not have enough volume to be effective?
A common point of criticism against 5/3/1 is that it doesn’t program enough volume (volume being reps x weight lifted). For certain variations of the program, this could be true. The “original” version of the program published on T-Nation in 2009 does, in fact, only contain 3 working sets for each primary movement. This was “addressed” later when Wendler released his book Beyond 5/3/1. This contained a variation known as “first set last” that added an additional AMRAP set to each day’s primary lift. Another common remedy is to run the “Boring But Big” variation (spreadsheet included here), which adds 5 sets of 10 back-off reps on the main lift for extra volume. This only scratches the surface of ways to add volume to 5/3/1. To learn more, check out Wendler’s classics: Beyond 5/3/1 and 5/3/1 Forever.
What other programs did 5/3/1 influence?
The basic principles of 5/3/1 shaped the GZCL template and nSuns. Click on either link to learn more.
How do I calculate my training max?
Take 90% of a recent 1RM (a true max, or a solid estimate from a heavy set of 3-5 reps) for each lift. That number is your Training Max, and every working percentage comes off it. Starting at 90% is deliberate, it gives you room to keep hitting your reps for several cycles before the weight gets truly hard. Every spreadsheet here does this math for you once you enter your maxes.
What’s the difference between BBB and FSL?
Both add volume after the main 5/3/1 work, just in different ways. Boring But Big (BBB) has you do 5 sets of 10 on the main lift at around 50-60% of your Training Max, which is a lot of straightforward size work. First Set Last (FSL) instead repeats your first work-set percentage for extra sets, so it stays closer to the main movement’s intensity. BBB is the bigger hypertrophy hit; FSL is the lighter, more strength-leaning option.
Spreadsheets
5/3/1 BBB (Boring But Big) Spreadsheet
Wendler’s 5/3/1 Boring But Big (BBB) program is known for both its brutal simplicity and serious results.
Basically, BBB follows the 5/3/1 template where one main lift is trained per session (squat, bench, deadlift, or overhead press) using the 5/3/1 rep scheme before dropping the weight and doing 5 sets of 10 reps for the same lift.
The result? Strength and size. No gimmicks, just hard work.
Because the training max increases monthly, this program is best geared for intermediate to advanced lifters that require more recovery and cannot progress as quickly as novice/intermediate lifters.
Wendler 5/3/1 BBB Spreadsheet | LiftVault.com
5/3/1 BBB Program Spreadsheet (variation)
This is simply another variation of the program above. Check out both and see which layout you prefer more.
Wendler 5/3/1 Spreadsheet | LiftVault.com
5/3/1 for Beginners Program Spreadsheet
Full program details now available at 5/3/1 for Beginners
via /r/fitness wiki sidebar
5/3/1 BBB for Bodybuilding
This is a tweaked version of 5/3/1 that combines a view different 5/3/1 principles into a “bastardized” program for bodybuilding goals. You can view the full details on this page: 5/3/1 BBB for Bodybuilding.
Power & Hypertrophy 5/3/1 Program Variation
The original creator of this variation isn’t known. If it’s yours, let us know and we’ll credit you.
5/3/1 Vanilla + 3/5/1 Powerlifting Specific Program Variation
This spreadsheets contains two different templates: “vanilla” (i.e. normal) 5/3/1 and a powerlifting variation known as 3/5/1. The powerlifting variation of 5/3/1 switches weeks 1 and 2 and incorporates additional heavy single work – increasing the specificity needed for powerlifting and including additional recovery time by not scheduling consecutive heavy lifting weeks.
5/3/1 Vanilla + 3/5/1 Powerlifting Spreadsheet | LiftVault.com
nSuns Linear Progression
nSuns grew out of 5/3/1 but progresses week to week instead of monthly, and it isn’t a Wendler program, so it lives on its own page. If that faster progression sounds right for you, grab it from the nSuns spreadsheets page.
Recommended Reading: Jim Wendler Books
The most up-to-date and complete collection of Jim Wendler's 5/3/1 programming framework. Contains dozens of templates to keep 5/3/1 fresh and adaptable.
Updates:
- 3/11/20 – Added kg/lb rounding and full program details for 5/3/1 for Beginners (same spreadsheet)
- 3/1/20 – Created a more detailed program page for 5/3/1 BBB (same spreadsheets)
- 2/25/20 – Added 5/3/1 BBB for Bodybuilding spreadsheet + detailed program page
- 5/14/19 – Added “Power & Hypertrophy” 5/3/1 version
