Wendler 5/3/1 Training: Building Strength with Long-Term Progression

by Tom Haynes

Powerlifting

When it comes to tried-and-tested strength programs, Wendler 5/3/1 stands as one of the most respected. Designed by powerlifter Jim Wendler, this program has become a staple for athletes and lifters who want steady, sustainable progress without burning out. Where some routines focus on rapid gains, 5/3/1 is built around patience, consistency, and gradual increases that accumulate into serious long-term strength.

What is Wendler 5/3/1?

The Wendler 5/3/1 method is centred on four main compound lifts:

  • Squat

  • Bench Press

  • Deadlift

  • Overhead Press

Each training cycle lasts four weeks, with intensity carefully structured so you build strength without constantly grinding at maximal loads. Unlike more aggressive programs, 5/3/1 deliberately slows the pace of progression to allow for years of uninterrupted training.

Program Structure

The classic Wendler 5/3/1 cycle is broken down into three training weeks followed by a de-load week:

  • Week 1 – 5s: 65%, 75%, 85% × 5 reps

  • Week 2 – 3s: 70%, 80%, 90% × 3 reps

  • Week 3 – 5/3/1: 75% × 5 reps, 85% × 3 reps, 95% × 1+ reps

  • Week 4 – Deload: 40–60% × light work for recovery

The standout feature is the final set of each main lift. Wendler calls this the “AMRAP” (As Many Reps As Possible) set—you push beyond the minimum rep target while maintaining good form. This drives progress and provides measurable performance markers each week.

Starting Percentages

Unlike many strength programs, 5/3/1 asks you to calculate training loads using a Training Max (TM) rather than your true one-rep max (1RM).

  • Your Training Max = 90% of your 1RM.

  • All percentages in the program are then based on this training max.

For example, if your true squat max is 140kg, your training max is 126kg. Your week one sets would then be calculated from that 126kg, not the full 140kg. This conservative approach ensures you don’t peak too early and allows steady long-term growth.

Rest and Recovery Between Sets

Recovery is key to performing the heavy barbell lifts effectively:

  • Main Lifts: Rest 2–5 minutes depending on load.

  • Accessory Work: Shorter rest periods of 60–90 seconds keep sessions efficient and build conditioning.

Outside of the gym, Wendler emphasises nutrition, sleep, and lifestyle balance. The slower pace of 5/3/1 works because it’s designed to be sustainable—you’re not meant to leave every session exhausted.

Accessory Work – The “Boring But Big” Principle

Wendler’s program is intentionally minimalist in its core, but accessory work is where lifters can personalise training. The most famous template is “Boring But Big” (BBB):

  • After your main lift, perform 5 sets of 10 reps at ~50% of your training max.

For example:

  • Bench Press main work → 5×10 Bench Press (lighter weight).

  • Deadlift main work → 5×10 Deadlift or a variation like Romanian Deadlifts.

Other accessory options include:

  • Pull-Ups / Chin-Ups – essential for upper body balance.

  • Dips – build pressing strength.

  • Rows (Barbell or Dumbbell) – strengthen the upper back.

  • Core Work – planks, hanging leg raises, ab rollouts for stability.

  • Single-Leg Work – lunges, Bulgarian split squats for balance and injury prevention.

Accessory work should support, not overwhelm, the main lifts. Wendler himself reminds lifters: “Don’t major in the minors.”

Why Wendler 5/3/1 Works

  1. Longevity: Built for steady, injury-free strength gains over the years.

  2. Customisation: Accessory work can be tailored to goals—size, athleticism, or conditioning.

  3. Conservative Progression: The 90% training max ensures consistency, not burnout.

  4. Performance Focus: AMRAP sets provide both intensity and a way to track real progress.

Common Challenges

  • Patience Required: Progress may feel slow compared to more aggressive programs like Strong Lifts 5×5.

  • Maths Involved: You’ll need to calculate percentages accurately each cycle.

  • Self-Discipline: Skipping accessory work or rushing rest periods undermines results.

Who Should Use Wendler 5/3/1?

Wendler 5/3/1 is best suited to intermediate and advanced lifters who have mastered barbell technique and want a long-term plan. Beginners can use it too, but they may see faster early gains from linear programs like Strong Lifts 5×5.

Athletes in rugby, combat sports, and strength sports particularly benefit, as the method builds sustainable strength without excessive fatigue.

Key Takeaways

The Wendler 5/3/1 method isn’t about quick fixes—it’s about steady, long-term strength development. By using a training max, structured percentages, and progressive AMRAP sets, it keeps lifters progressing year after year.

Combined with carefully chosen accessory work and proper recovery, 5/3/1 remains one of the most respected and widely used strength training programs worldwide.

If you’re looking for a plan that balances barbell strength with long-term progress, Wendler 5/3/1 is a smart choice..

I have programmed Wendler 5/3/1 with all manner of lifters, from those just wanting to get strong, to Rugby players and others. If you have the patience and enjoy the steady progress, pretty much injury-free, then this method is a great option.
I have personally followed this and made significant progress, in particular on deadlift.

Jim Wendler wrote an entire book on 5/3/1 and I can highly recommend reading it and getting your head around the WHY. 
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From an equipment point of view, you don't need alot, a good solid squat rack, that allows you to perform your lifts and accessory exercises, plates and a bar

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