Once this mesocycle is completed then you will begin the next 4-week cycle using heavier weights on the 4 core lifts. Week 4 is a de-loading week where you will have the chance to recoup and recover from the previous 3 weeks. When you see the + in Set 3 this means you should aim for AMRAP (as many reps as possible).

Note: We rounded to the closest 5lb increments. The table below gives you the weights and sets you'd be lifting in this situation. The starting weight that determines the rest of the percentages would be 300*.9 = 270 pounds. So let’s take a 300 pound squat 1RM as an example. Step 2: Each workout you will perform one core lift for 3 sets using a weight that’s a percentage of the 90% of the 1RM. This is the number you will base your workouts around. Step 1: Find your 1RM of the core lifts (Overhead press, Bench press, Squat, Deadlift) then subtract 10% from your 1RM. Here’s a high-level look at the tenets of the 5/3/1 Program. Just make sure you choose exercises that equate to a well-rounded lifting program.Įach 4 week cycle you will have new weight goals for the core lifts. The accessory lifts can be programmed to suit your personal situation in terms of exercise choice. So, you can choose the other two accessory lifts to fit your goals maybe you need more shoulder work, maybe you need to hit your triceps more. Each workout session should include 3 different exercises including the core lift. If your schedule doesn’t allow it and you can only get 3 days of training in per week then you will still only perform one of the major lifts each session before running through the cycle again, thus extending the 4 weeks to 5 weeks. The four core lifts are Overhead Press, Bench Press, Deadlift, and Squat. Four days being the optimal frequency because each training day is centered around a core lift. Each week consists of 3-4 days of training. The 5/3/1 Workout Program is built around mesocycles of 4 weeks or 'waves'. The 5/3/1 Program was developed by Jim Wendler who was an elite powerlifter with a squat of over 1000 pounds and big 3 total of 2,375 pounds. You will progressively get stronger month over month if you follow this program that's a promise. To simplify it, the 5/3/1 Program is an effective strength program for intermediate lifters that centers around four core compound lifts. After reading this you will understand how the 5/3/1 Program works, the benefits of running this program and the answers to commonly asked questions surrounding it. This post covers Jim Wendler’s 5/3/1 Program which is one of the most popular workout programs around.

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