What are 5-3-1 workouts?

The 5/3/1 workout is a powerlifting program designed by powerlifter Jim Wendler. The key concept is to slowly build strength through four barbell weightlifting exercises: the parallel squat, bench press, deadlift, and the shoulder press, also known as overhead press or military press. The goal of the 5/3/1 workout is to achieve a new one rep max (1RM). The 5/3/1 method is a four-week cycle that requires four workouts per week. Each workout session centers on one core lift: the bench press, squat, deadlift, or shoulder press. The rep scheme is as follows: Week one: For each workout, perform three sets of five reps (three x five) of one lifting exercise. Week two: For each workout, do three sets of three reps (three x three), focusing on one lifting exercise. Week three: For week three, perform one set of five reps, one set of three reps, and one set of one repetition of one lifting exercise. Week four: For this week, the key is deloading. During deload week, you do three x five sets at a lighter weight than the previous week to give your muscles a chance to rest.

You perform a full-body routine, three days a week. The program is set up the same way – taking 80-85% of your max and working up slowly. All percentages are based on that training max. Instead of just one main lift per workout, two main lifts are used for additional weekly exposures, using the 5/3/1 set-up. Monday Squat – 5/3/1 sets/reps, 5x5 @ First Set Last (FSL) Bench – 5/3/1 sets/reps, 5x5 @ FSL Assistance work. Wednesday Deadlift – 5/3/1 sets/reps, 5x5 @ FSL Press – 5/3/1 sets/reps, 5x5 @ FSL Assistance work. Friday Bench – 5/3/1 sets/reps, 5x5 @ FSL Squat – 5/3/1 sets/reps, 5x5 @ FSL Assistance work. No reps on any barbell lift should be slow, grinding or not done with excellent form. Total control of the barbell on the eccentric phase, explosive and total control on the concentric phase. If any of your reps fail to adhere to these standards during your training cycle, YOU DO NOT INCREASE YOUR TRAINING MAX.