5/3/1 (Wendler) guide and free spreadsheet
Intermediate · 4 days a week · Four-week cycles, repeated · Slow, sustainable strength on the four big lifts
A slow four-day plan for steady strength on squat, bench, deadlift and overhead press. The training max moves up a fixed amount once per cycle, not week to week.
Free. The spreadsheet needs no account.
How 5/3/1 (Wendler) works
Jim Wendler built 5/3/1 around one idea: progress slowly and keep it going for years. You train four main lifts, squat, bench press, deadlift and overhead press, usually one per day across a four-day week. Each lift runs off a training max, a deliberately conservative number set near 90 percent of your true or estimated one-rep max.
The main work runs on a four-week wave. Week 1 is three sets of five at 65, 75 and 85 percent. Week 2 is three sets of three at 70, 80 and 90 percent. Week 3 is a set of five, a set of three and a set of one at 75, 85 and 95 percent. Week 4 is a deload at 40, 50 and 60 percent. The final set of weeks 1 to 3 is an AMRAP set: as many clean reps as you can.
After each four-week cycle the training max goes up by a fixed amount: 10 lb on the lower body lifts, 5 lb on the upper body lifts. The small step is the point. The AMRAP reps tell you whether you are on track, and assistance work (push, pull and single-leg or core) builds the muscle around the big lifts.
This page covers the basic structure only. Wendler's books, including 5/3/1 Second Edition, Beyond 5/3/1, 5/3/1 for Powerlifting and 5/3/1 Forever, lay out the full method, the assistance templates and the conditioning and jump work. They are sold at jimwendler.com, and they are where to go to run the program in full.
The schedule
Train on Monday, Tuesday, Thursday, Friday, or any other days with rest between. Percentages are of your training max, which is 90% of your one-rep max.
Week 1 (5s week): Squat
| Lift | Sets and reps |
|---|---|
| Squat | 1 x 5 @ 65%, 1 x 5 @ 75%, 1 x 5+ @ 85% |
Week 1 (5s week): Bench press
| Lift | Sets and reps |
|---|---|
| Bench press | 1 x 5 @ 65%, 1 x 5 @ 75%, 1 x 5+ @ 85% |
Week 1 (5s week): Deadlift
| Lift | Sets and reps |
|---|---|
| Deadlift | 1 x 5 @ 65%, 1 x 5 @ 75%, 1 x 5+ @ 85% |
Week 1 (5s week): Overhead press
| Lift | Sets and reps |
|---|---|
| Overhead press | 1 x 5 @ 65%, 1 x 5 @ 75%, 1 x 5+ @ 85% |
Week 2 (3s week): Squat
| Lift | Sets and reps |
|---|---|
| Squat | 1 x 3 @ 70%, 1 x 3 @ 80%, 1 x 3+ @ 90% |
Week 2 (3s week): Bench press
| Lift | Sets and reps |
|---|---|
| Bench press | 1 x 3 @ 70%, 1 x 3 @ 80%, 1 x 3+ @ 90% |
Week 2 (3s week): Deadlift
| Lift | Sets and reps |
|---|---|
| Deadlift | 1 x 3 @ 70%, 1 x 3 @ 80%, 1 x 3+ @ 90% |
Week 2 (3s week): Overhead press
| Lift | Sets and reps |
|---|---|
| Overhead press | 1 x 3 @ 70%, 1 x 3 @ 80%, 1 x 3+ @ 90% |
Week 3 (5/3/1 week): Squat
| Lift | Sets and reps |
|---|---|
| Squat | 1 x 5 @ 75%, 1 x 3 @ 85%, 1 x 1+ @ 95% |
Week 3 (5/3/1 week): Bench press
| Lift | Sets and reps |
|---|---|
| Bench press | 1 x 5 @ 75%, 1 x 3 @ 85%, 1 x 1+ @ 95% |
Week 3 (5/3/1 week): Deadlift
| Lift | Sets and reps |
|---|---|
| Deadlift | 1 x 5 @ 75%, 1 x 3 @ 85%, 1 x 1+ @ 95% |
Week 3 (5/3/1 week): Overhead press
| Lift | Sets and reps |
|---|---|
| Overhead press | 1 x 5 @ 75%, 1 x 3 @ 85%, 1 x 1+ @ 95% |
Week 4 (Deload week): Squat
| Lift | Sets and reps |
|---|---|
| Squat | 1 x 5 @ 40%, 1 x 5 @ 50%, 1 x 5 @ 60% |
Week 4 (Deload week): Bench press
| Lift | Sets and reps |
|---|---|
| Bench press | 1 x 5 @ 40%, 1 x 5 @ 50%, 1 x 5 @ 60% |
Week 4 (Deload week): Deadlift
| Lift | Sets and reps |
|---|---|
| Deadlift | 1 x 5 @ 40%, 1 x 5 @ 50%, 1 x 5 @ 60% |
Week 4 (Deload week): Overhead press
| Lift | Sets and reps |
|---|---|
| Overhead press | 1 x 5 @ 40%, 1 x 5 @ 50%, 1 x 5 @ 60% |
Week pattern: W1SQ-W1BP-W1DL-W1OP / W2SQ-W2BP-W2DL-W2OP / W3SQ-W3BP-W3DL-W3OP / W4SQ-W4BP-W4DL-W4OP, repeating.
A plus sign means AMRAP: do as many good reps as you can on that set.
Progression and stall rules
Start with a training max
Take about 90% of a recent true or estimated one-rep max for each lift. Every percentage in the wave is a percentage of that number, not of your max. If you are unsure, start lighter, because the program is built to leave reps in the bank early on.
Move the training max once per cycle
Once per four-week cycle, after the deload week, raise the squat and deadlift training max by a fixed 10 lb (5 kg) and the bench and overhead press by 5 lb (2.5 kg), provided you hit the prescribed reps. AMRAP reps do not change the number week to week. The spreadsheet's Progress tab lists your training max for each cycle with these amounts, and you can change them there.
Only the AMRAP set is open-ended
The last set of each of the first three weeks carries a plus sign. Do as many good reps as you can, but stop a rep or two before form breaks down. Those reps show whether the training max is right. They are not a max test, and they do not move the training max by themselves.
Reset when you miss the work
If you cannot hit the prescribed reps on the sets before the AMRAP set, the training max is too high. Drop it by 10 to 15 percent and rebuild. Do not push a number that stopped moving.
Deload every fourth week
Week 4 is three light sets at 40, 50 and 60 percent of the training max. Treat it as real recovery and do not turn it into a test.
Weekly volume
Work sets per lift, counted from the schedule above (warm-ups not included).
| Lift | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| Squat | 3 | 3 | 3 | 3 |
| Bench press | 3 | 3 | 3 | 3 |
| Deadlift | 3 | 3 | 3 | 3 |
| Overhead press | 3 | 3 | 3 | 3 |
Who it suits
A good fit
- Lifters past the beginner stage who have stalled on a linear program and want a long-term plan that does not require grinding.
- People who train four days a week and want one main lift per day with room for accessories.
- Anyone who would rather lift submaximal weights and finish sessions with energy than test limits every week.
Look elsewhere if
- True beginners who can still add weight every session. A simple linear program will move them faster.
- Lifters who want fast numbers in a few months. Five or ten pounds per cycle is slow on purpose.
- Anyone who wants a full, ready-made assistance template from this page. That detail lives in Wendler's books.
Common mistakes
Setting the training max too high
Starting from your true max, or a number you cannot repeat, turns the 5s and 3s weeks into grinds and stalls the cycle. Start lighter.
Turning AMRAP sets into max-effort sets
The plus sign means as many good reps as you can, not until form falls apart. Stopping a rep or two short of failure keeps the next cycle intact.
Skipping the deload
The light week looks like wasted time. It is what lets you add to the training max a few weeks later.
Raising the training max by feel
Use the fixed steps after each cycle. Bumping it early because a set felt easy is the quickest way to stall.
Ignoring assistance work
The wave is only the main lift. Rows, chin-ups, dips, single-leg work and core training are part of the plan, not optional extras.
Your sample week
For each lift, enter: Your one-rep max (a true or estimated max). The weights below update as you type. Your numbers stay in your browser and are not saved. The numbers shown are an example lifter.
Week 1 (5s week): Squat
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 5 | 185 |
| 2 | 5 | 215 |
| 3 | 5+ | 240 |
Week 1 (5s week): Bench press
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 5 | 130 |
| 2 | 5 | 150 |
| 3 | 5+ | 170 |
Week 1 (5s week): Deadlift
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 5 | 235 |
| 2 | 5 | 275 |
| 3 | 5+ | 310 |
Week 1 (5s week): Overhead press
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 5 | 80 |
| 2 | 5 | 90 |
| 3 | 5+ | 105 |
Week 2 (3s week): Squat
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 3 | 200 |
| 2 | 3 | 225 |
| 3 | 3+ | 255 |
Week 2 (3s week): Bench press
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 3 | 140 |
| 2 | 3 | 160 |
| 3 | 3+ | 180 |
Week 2 (3s week): Deadlift
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 3 | 255 |
| 2 | 3 | 290 |
| 3 | 3+ | 330 |
Week 2 (3s week): Overhead press
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 3 | 85 |
| 2 | 3 | 95 |
| 3 | 3+ | 110 |
Week 3 (5/3/1 week): Squat
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 5 | 215 |
| 2 | 3 | 240 |
| 3 | 1+ | 270 |
Week 3 (5/3/1 week): Bench press
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 5 | 150 |
| 2 | 3 | 170 |
| 3 | 1+ | 190 |
Week 3 (5/3/1 week): Deadlift
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 5 | 275 |
| 2 | 3 | 310 |
| 3 | 1+ | 345 |
Week 3 (5/3/1 week): Overhead press
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 5 | 90 |
| 2 | 3 | 105 |
| 3 | 1+ | 115 |
Week 4 (Deload week): Squat
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 5 | 115 |
| 2 | 5 | 140 |
| 3 | 5 | 170 |
Week 4 (Deload week): Bench press
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 5 | 80 |
| 2 | 5 | 100 |
| 3 | 5 | 120 |
Week 4 (Deload week): Deadlift
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 5 | 145 |
| 2 | 5 | 180 |
| 3 | 5 | 220 |
Week 4 (Deload week): Overhead press
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 5 | 50 |
| 2 | 5 | 60 |
| 3 | 5 | 75 |
The spreadsheet
The file has three sheets: your numbers, the full week with every weight as a formula, and a progress table that carries the weights forward. It opens in Excel, Numbers and LibreOffice. The weights in the link below use the numbers you typed above.
Open it in Google Sheets
- Download the .xlsx file above.
- Go to Google Drive and choose New, then File upload, and pick the file.
- Double-click the uploaded file and choose Open with Google Sheets.
- Choose File, then Save as Google Sheets so you can edit it.
Want the weights to follow you into the gym? Create a free account and the program loads into Train for you.
How it compares
5/3/1 (Wendler) vs nSuns 5/3/1
nSuns takes the 5/3/1 idea and adds a lot of volume with a nine-set ladder and weekly changes to the training max. It suits lifters who recover well. Wendler's original is lower volume and slower. Read the nSuns 5/3/1 guide.
5/3/1 (Wendler) vs StrongLifts 5x5
StrongLifts adds weight every session and works best for beginners. 5/3/1 is the long-term choice once weekly jumps have dried up. Read the StrongLifts 5x5 guide.
5/3/1 (Wendler) vs Push Pull Legs
Push Pull Legs is a bodybuilding-leaning split with higher reps. 5/3/1 stays focused on four barbell lifts and strength. Read the Push Pull Legs guide.
Load 5/3/1 (Wendler) into Train and log each session against the plan.
Start it in Symmetric StrengthThe workouts in Train carry a 3x5 top block plus 5x10 back-off work for every lift, the same each week. The four-week wave on this page is the program as Wendler lays it out, and the spreadsheet calculates every set from your numbers.
Common questions
What does the plus sign mean in 5/3/1?
It marks the AMRAP set, the final set in weeks 1 to 3. You do as many clean reps as you can at that weight. Aim to beat the prescribed rep count, and stop before your form breaks.
What is a training max and how do I find mine?
It is a working number set near 90 percent of your true or estimated one-rep max. Use a recent hard set to estimate a max, multiply by 0.9, and round. When in doubt, start lower.
How much do I add after each cycle?
Once per cycle, not per week: 10 lb (5 kg) for squat and deadlift and 5 lb (2.5 kg) for bench press and overhead press, provided you made the prescribed reps. Slower steps are fine.
Can I run it on three days a week?
Yes. Wendler has written about a three-day beginner layout that pairs lifts across full-body sessions. This page uses the four-day layout with one main lift a day.
What assistance work should I add?
The common approach is one push movement, one pull movement and one single-leg or core movement per day. Boring But Big, 5x10 of the same lift after the main sets, is a well-known assistance template from Wendler's books, and the Train template uses a similar 5x10 back-off. The full options are in the books.
Is the in-app template the same as the wave on this page?
No. The template in Train is simplified: a 3x5 top block, 5x10 back-off sets and one accessory per day. Use the schedule above or the spreadsheet for the exact percentages in each week.
Know where you stand
Before you start, check how your lifts compare on the strength standards, estimate a max with the one-rep max calculator, or score your total with the DOTS calculator.
Sources and credit
The 5/3/1 program was created by Jim Wendler. The full method, the assistance templates and the variations are in his books, including 5/3/1 Second Edition, Beyond 5/3/1, 5/3/1 for Powerlifting and 5/3/1 Forever, available at jimwendler.com. This guide describes the basic structure in our own words and does not replace them.
- Official 5/3/1 (Wendler) source
- The 5/3/1 Philosophy for Beginners (JimWendler.com)
- Wendler 5/3/1 method overview (Arvo)
Checked . Symmetric Strength is not affiliated with Jim Wendler or 5/3/1. Program names are used only to identify the programs.