Jim Wendler’s 5/3/1 powerlifting system is rapidly growing into one of the most popular powerlifting and strength building training routines on the planet. Several years ago, most powerlifters I knew ran the Westside Barbell system. Westside was the gospel, and there was no other. But today, things have changed. A good portion of my friends are running Wendler’s 5/3/1, or a Westside/Wendler’s combination. Westside is still king, but Wendler’s 5/3/1 has proven itself very worthy of consideration.
In this guide to Wendler’s 5/3/1, you will find information on 2, 3, and 4 day splits. You will also find information on a Wendler’s 5/3/1 and Westside hybrid program. I have also included detailed assistance work information, including possible variations mentioned in the Wendler’s 5/3/1 e-book. Please support Jim Wendler and Wendler’s 5/3/1 by purchasing his e-book.
Wendler’s 5/3/1 Core Components
4 to 5+ Week Mesocycle. A mesocycle of Wendler’s 5/3/1 lasts 4 weeks if you train 4 days per week, and 5+ weeks if you train 3 days per week. If you workout three times per week (Monday-Wednesday-Friday), you will rotate between 4 core workouts. If you workout 4 days per week, you will hit each workout once a week on the same training day.
4 Core Workouts. Wendler’s 5/3/1 consists of 4 core workouts:
Workout A. Squat and assistance work.
Workout B. Bench Press and assistance work.
Workout C. Deadlift and assistance work.
Workout D. Overhead Press and assistance work.
3 Days Per Week. As stated, if you use Wendler’s 5/3/1 and workout 3 days per week, you will rotate between the 4 workouts. Over the course of a mesocycle, you will perform each of the 4 workouts four times, for a total of 16 workouts. A week week mesocycle looks like this:
Week 1. ABC (Monday – Workout A, Wednesday – Workout B, Friday – Workout C)
Week 2. DAB
Week 3. CDA
Week 4. BCD
Week 5. ABC
Week 6. D
4 Days Per Week. If you use Wendler’s 5/3/1 and train 4 days per week, your mesocycle will last only 4 weeks. Your workout schedule should look something life this:
Monday. Squat Day
Wednesday. Bench Press Day
Friday. Deadlift Day
Saturday. Overhead Press Day
Workout Waves. Each workout is performed 4 times during the course of a Wendler’s 5/3/1 mesocycle. Simply stated, you will have 4 bench press workouts, 4 squat workouts, 4 deadlift workouts, and 4 overhead press workouts. Each specific workout (A-B-C-D) is comprised of 4 waves, or 4 different workouts. These waves are:
Wave A. Warmup, 75% x 5, 80% x 5, 85% x 5
Wave B. Warmup, 80% x 3, 85% x 3, 90% x 3
Wave C. Warmup, 75% x 5, 85% x 3, 95% x 1
Wave D. Deload wave – 60% x 5, 65% x 5, 70% x 5
Wendler’s 5/3/1 Complete Mesocycle Breakdown
Now that we’ve looked at the nuts and bolts of the Wendler’s 5/3/1 powerlifting system, let’s put them together into a structured mesocycle. Please note that the following tables do not include assistance work. The letter (ABCD) following the core workout is the corresponding wave that you will be performing on that training day.
Wendler’s 5/3/1 Mesocycle
3 Days Per Week
Week Monday Wednesday Friday
1 Squat – A Bench Press – A Deadlift – A
2 OH Press – A Squat – B Bench Press – B
3 Deadlift – B OH Press – B Squat – C
4 Bench Press – C Deadlift – C OH Press – C
5 Squat – D Bench Press – D Deadlift – D
6 OH Press – D
Wendler’s 5/3/1 Mesocycle
4 Days Per Week
Week Monday Wednesday Friday Friday
1 Squat – A Bench Press – A Deadlift – A OH Press – A
2 Squat – B Bench Press – B Deadlift – B OH Press – B
3 Squat – C Bench Press – C Deadlift – C OH Press – C
4 Squat – D Bench Press – D Deadlift – D OH Press – D
For each of the 4 workouts (ABCD), you may substitute the primary workout with an appropriate replacement at the start of a new mesocycle. The following are examples of acceptable substitutions:
Squats. You may substitute squats with the box squat, front squat, squats with bands or chains, etc.
Bench Press. You may substitute bench press with floor press, 2-board press, rack press, etc.
Deadlift. You may substitute the deadlift with deficit deadlifts, rack pulls, deadlift with bands or chains, etc.
Overhead Press. You may substitute overhead press with push press, overhead dumbbell press, rack press, etc.
How much assistance work you do is up to you. Natural lifters should try to be in and out of the gym in 60 minutes. If you can’t “hit it” in that period of time, you need to take a long, hard look at the rest periods you are taking between assistance work sets. A quote from Jim Wendler on training duration:
“People laugh and call me lazy, while they twit around in their three-hour workout making zero progress. Sometimes, instead of what you do in the weight room, it’s what you don’t do that will lead to success.”
In the Wendler’s 5/3/1 book, the following assistance plans are presented:
Boring But Big. Main lift, the main lift again @ 5×10 (50% 1RM), and another accessory exercise for 5 sets.
The Triumvirate. Main lift, and two assistance exercises – 5 sets each.
I’m Not Doing Jack Shit. Main lift, and nothing else.
Periodization Bible by Dave Tate. Main lift, and 3 exercises – 5 x 10-20 reps each.
Bodyweight. Main lift, and 2 bodyweight exercises such as the pull up, sit ups, dips, etc.
Here are some sample assistance work plans based on your goals.
Strength Builder Assistance Work
From the Wendler 5/3/1 E-Book.
Squat: 5 x 10 x 50%
Leg Curl: 5 x 10
Bench Press Workout
Bench Press: 5 x 10 x 50%
One Arm Dumbbell Row: 5 x 10
Deadlift: 5 x 8 x 50%
Hanging Leg Raises: 5 x 12
Overhead Press Workout
Overhead Press: 5 x 10 x 50%
Chin Up: 5 sets to failure
Bodybuilder Assistance Work
From the Wendler 5/3/1 E-Book.
Squat Workout Day – Assistance Option A
Hack Squat: 4 sets of 10-20 reps
Leg Extension: 4 sets of 10-30 reps
Leg Curl: 4 sets of 10-15 reps
Weighted Sit up: 4 sets of 10 reps
Squat Workout Day – Assistance Option B
45 Degree Leg Press – 4 sets of 10-20 reps
Leg Extension – 4 sets of 10-30 reps
Leg Curl – 4 sets of 10-15 reps
Weighted Sit up – 4 sets of 10 reps
Bench Press Workout Day – Assistance option A
Dumbbell Bench Press: 4 sets of 10-20 reps
Chest Dip (weighted): 4 sets of 8-15 reps
Dumbbell Flys: 4 sets of 12 reps
Cable Tricep Extension: 4 sets of 10-20 reps
Bench Press Workout Day – Assistance option B
Incline Dumbbell Bench Press – 4 sets of 10-20 reps
Chest Dip (weighted) – 4 sets of 8-15 reps
Dumbbell Flys – 4 sets of 12 reps
Cable Tricep Extension – 4 sets of 10-20 reps
Deadlift Workout Day – Assistance Option A
Chin Up: 4 sets of 10-12 reps
Bent Over Dumbbell Row: 4 sets of 15 reps/arm
Back Raises: 4 sets of 10 reps (with bar behind neck)
Hanging Leg Raises: 4 sets of 15 reps
Deadlift Workout Day – Assistance Option B
Lat Pull Down – 4 sets of 10-12 reps
Bent Over Row – 4 sets of 15 reps/arm
Reverse Hyperextensions – 4 sets of 12 reps
Hanging Leg Raises – 4 sets of 15 reps
Overhead Press Workout Day – Assistance Option A
Seated Dumbbell Press: 4 sets of 10 reps
Barbell Upright Row: 4 sets of 10 reps
Dumbbell Lateral Raise: 4 sets of 10-15 reps
Standing Barbell Curl: 4 sets of 10 reps
Overhead Press Workout Day – Assistance Option B
Hammer Machine Military – 4 sets of 10 reps
Rope Upright Rows – 4 sets of 10 reps
Bent Over Dumbbell Reverse Fly – 4 sets of 10-15 reps
Standing Dumbbell Curl – 4 sets of 10 reps
Wendler’s 5/3/1 Notes
One rep max. When you first start Wendler’s 5/3/1, use a realistic one rep max (1RM). It’s better to start a little below your estimated max and work into Wendler’s 5/3/1, then it is to over-estimate your 1RM and waste a mesocycle. Powerlifting is not a sprint – it’s a marathon. Don’t kill yourself out of the gate. Jim Wendler recommends starting at 90% of your 1RM on your first mesocycle.
The last set. Jim Wendler recommends going all out on the last core set each workout. Remember, core work is either squats, bench press, deadlift or overhead press. On this last set, do as many reps as you can with the given weight. Do NOT use this approach for de-load workouts.
Adding weight. After completing each mesocycle, add 5 pounds to your 1RM total for bench press and overhead press, and 10 pounds to your squat and deadlift 1RM, and recalculate your percentages. If you run Wendler’s 5/3/1 for a year, this progression pattern will add 50 pounds to your bench and press, and 100 pounds to your squat and deadlift. Be patient, and stick with the plan!
2 Day Per Week Approach
For those who can hit the gym only twice a week, you can use the following template:
Monday – Squat and Bench Press
Thursday – Deadlift and Overhead Press
This is a 4 week cycle. Hit the primary, core exercises first, and add in appropriate assistance work. Remember to limit your total workout time to about 60 minutes.
Wendler’s 5/3/1 and Westside Hybrid
Wendler’s 5/3/1 is a very flexible training system. Because of this, the door is wide open to integrate Wendler’s with core/key components of the Westside system.
Some trainees may want to utilize dynamic effort (DE) days from Westside training. How you structure this integration is up to you. Some trainees may be able to do both heavy squats and deadlifts on a single day, and then use the second posterior chain day of that week for dynamic effort (DE) work. Some may choose to do heavy Wendler squats with DE deadlifts, and heavy Wendler deadlifts with DE squats.
Another possible integration between Westside and Wendler’s would be to drop the heavy overhead pressing day, and instead, insert overhead pressing movements on your bench days. This would free up one training day each week for DE bench work.
Sample Westside/Wendler’s 5/3/1 program structure.
Monday – Dynamic effort (DE) bench press. Heavier overhead pressing.
Tuesday – Wendler’s squat day. Dynamic effort (DE) deadlifts.
Thursday – Wendler’s bench press day.
Friday – Wendler’s deadlift day. Dynamic effort (DE) squats.
For assistance work, use exercises that address your weaknesses. Please remember that this sample hybrid program is only an example, presented to get you thinking about the possibilities. There are many ways to combine Westside and Wendler’s, and many reasons why someone would want to do so.
When jumping into a hybrid routine, always proceed with caution. Start slow, and work your way into it. Don’t set up the hybrid with too much work. It’s better to get the feel of a hybrid program, and then to add work, then it is to kill yourself and have to pull back on work.
Far too many younger trainees are looking for magic routines and training systems. Wendler’s 5/3/1 powerlifting system is not magic. It works if you work hard, and stick to it. Wendler’s generally needs to be run for multiple cycles, so don’t choose this routine if you’re not willing to stick with it. If you’re a younger lifter, and not sure if you’re ready for a powerlifting routine, consult more experienced lifters on the Muscle & Strength forum.
In order for us to achieve progression in our training, we must increase our work capacity. The body will react to this increased training work capacity by an increase in muscle growth and increased strength; this increase will quickly be followed by a training plateau unless training load is further increased. It is therefore important [...]
Mind…body and SOUL…. What makes you smile, get that warm feeling inside, and just feel at ease? You know that “ahhhh” moment. When you feel like everything around you is perfect. You could have had the busiest day, you came home starved, and you have errands still to run. But there is that one thing, [...]
Workout Description The following 5 biceps workout routines are provided as examples of how to build volume and intensity over time. Beginners start basic, with low volume and a focus on progression. More advanced lifters who have already built quite a bit of strength will utilize more sets, and techniques such as rest pause training [...]
Rihanna is a work hard, play harder kind of gal, it seems. She’s been busy most of the year with touring and fending off Chris Brownrelationship rumors, but her summer vacation has been filled with plenty of down time. The singer has traveled to NYC, Barbados, Italy, and now on a luxury yacht in the [...]
Workout SummaryMain Goal:Build MuscleWorkout Type:SplitTraining Level:IntermediateDays Per Week:4Equipment Required:Barbell, Cables, Dumbbells, MachinesTarget Gender:Male & FemaleAuthor:Shaun McEwanWorkout Description This routine is primarily designed for those who have at least a year of training experience. My main goal is to gain muscle and I have seen fantastic gains from using this routine which is a little more [...]
- Cain Velasquez
- Vanessa Hudgens Workout
- Rena Barao
- program diet
- Johny Hendricks
- Claude Patick
- Matt Henderson
- gym fitness
- Cung Le
- Cody McKenzie
- phil heath mr olympia
- Francis Carmont
- Terry Etim
- gyms in
- weight training
- Pippa Middleton Diet
- Matt Mitrione
- fitness for health
- body building
- Tito Ortiz
- mr olympia
- Steve Cantwell
- health clubs
- building muscle
- Jeremy Stephens
- Jake Hecht
- workout routines
- bodybuilding nutrition
- Ronny Markes
- Ricki Lake Workout
- phil heath
- Brock Lesnar
- fitness health club
How can I improve my grip strength?
There are tons of things really. Almost all weightlifting improves grip strength. I do deadlifts (pronated grip, without straps...
Can I buy Creatine at a Vitamin Shop?
When shopping for supplements or vitamins to help you in your fitness lifestyle, it is essential that you only purchase that from ...
What type of exercises can I do while at work?
Yes, there are many exercises that you can do at work. For cardiovascular workouts you can try taking short walking breaks or clim...
What are the pros and cons of weight training?
As to any exercise there are the pros and the cons, the advantage and disadvantages. When it comes to weight training the first di...
Coach Potts :Q&A
Would there be any strength or agility exercises you would recommend to a 400/800 meter type athlete?Agility is not really an aspe...
Beginner Leg Workout
Workout DescriptionWelcome to the beginners leg workout! This leg workout comprises of a total of 9 sets and 4 exercises. The work...
Caffeine-Clayton’s Health Facts
1. What is it and where does it come from?Caffeine is an alkaloid; of which there are numerous compounds such as the methylxanthin...
Cellulitis: natural cure
Cellulitis RemediesCellulitis is a skin infection that is caused by a type of bacteria. This infection not only affects the surfac...
TRAINING: Every day consists of improving my knowledge and application of striking, wrestling, and jiu-jitsu. There is a strong em...
Sports & Training’s Latest Research
The science behind strength and conditioning is always changing and if coaches can’t keep up, they’ll find themselves left beh...