Categories / Strength & resistance
5/3/1 (Wendler)
Percentage-based monthly cycles for lifters.
How to start
This is an intermediate programme built on four main lifts. Work out a "training max" of about 90% of your best lift, and follow a four-week cycle.
How to progress
Each four-week cycle, add 2.5 kg to your upper-body lifts and 5 kg to your lower-body lifts. Add accessory work.
What the evidence says
Evidence: limited
We found no research on the 5/3/1 programme. It is a percentage-based way of planning barbell training, so the general muscle-strengthening evidence applies. Muscle-strengthening activities were linked to 10% to 17% lower risk of death from any cause, heart disease, cancer and diabetes in a 2022 pooled analysis of 16 cohort studies. The biggest drop (about 10% to 20%) came at roughly 30 to 60 minutes a week, and more did not clearly add more benefit. These are observational studies.
Take care: It is meant for people who already know the lifts well. Stop short of failure on the main sets and take the lighter week.
Sources
12-week starter plan
You should already know the squat, bench press, deadlift and overhead press. Use a training max of about 90% of your best.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 5.5 METs (Barbell strength training (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Use your training max, not your true max.
- Add accessory work: pulls, dips and core.
- Do not fail on the final set.
Common mistakes
- Using too high a training max.
- Skipping the deload week.
- Adding extra sets without recovery.
Kit and cost
Moderate Approximate UK prices.
- Gym membership with a squat rack (about £25 to £60 a month)
- Flat shoes and a belt (optional)
- A notebook or app
Frequently asked questions
What is a training max?
A weight set at about 90% of your best lift, used to calculate all percentages in the programme.
Is 5/3/1 for beginners?
It suits people who know the lifts. Beginners often start with a simpler programme.
What is a deload?
A lighter week to let your body recover.
Good for: Strength Muscle size
Compare with similar options
| 5/3/1 (Wendler) | Street Workout | Push/Pull/Legs | Bodybuilding (Hypertrophy) | |
|---|---|---|---|---|
| Typical session | 60 min × 4/wk | 60 min × 3/wk | 75 min × 6/wk | 75 min × 5/wk |
| Effort | ●●●●○ | ●●●●○ | ●●●●○ | ●●●●○ |
| Cost | Moderate cost | Free | Moderate cost | Moderate cost |
| Equipment | Specialist kit | No equipment | Some equipment | Some equipment |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Moderate fitness | Some fitness | Some fitness | Some fitness |
| Evidence | limited | limited | limited | limited |