Calculate your training weights for the 5/3/1 strength program
Training Weights
Set 1
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Set 2
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Set 3
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Training Notes
• Perform 5 reps on the first set, 3 reps on the second set, and 1+ reps on the final set
• On the final set, aim for as many reps as possible (AMRAP)
• Add 5-10 lbs to upper body lifts and 10-15 lbs to lower body lifts each cycle
• Training max should be 85-90% of your true 1RM
About the 5/3/1 Program
The 5/3/1 program is a popular strength training method developed by Jim Wendler. It's designed for intermediate to advanced lifters who want to build strength progressively over time.
Key Principles:
Progressive Overload: Gradually increase training max each cycle
Submaximal Training: Train at 85-90% of your true max
Simple Structure: Focus on four main lifts: squat, bench press, deadlift, overhead press
Deload Weeks: Every 4th week is a deload to prevent overtraining