Proven program, faithfully implemented
Wendler 5/3/1
5/3/1 is a strength training programme created by Jim Wendler. It's built around four barbell lifts: Squat, Bench Press, Deadlift, and Overhead Press.
About the program
Created by: Jim Wendler — 5/3/1 — jimwendler.com: 5/3/1 for a Beginner.
- Creator: Jim Wendler (official site)
- Book: 5/3/1 Forever
- Store: All books & programs
Who it's for
- Best for: Strength.
- Experience: Beginner to advanced. You should already know how to squat, bench, deadlift, and overhead press with safe form — the programme assumes the four lifts but is otherwise gentle on starters because of the conservative TM (see TM).
- Time: 3-4 weeks per cycle, 8 cycles per training block (~6-8 months), 3-4 sessions per week, ~45 min per session.
How it's built
The shape of the program — sessions, sets and rep scheme. Iron Forge fills in the exact weights for you from your maxes.
Cycle
Bench
- Barbell Bench Press — 2×5/3, 1×5/3/1+
- + 4 more exercises
Squat
- Barbell Squat — 2×5/3, 1×5/3/1+
- + 4 more exercises
Deadlift
- Deadlift — 2×5/3, 1×5/3/1+
- + 4 more exercises
Press
- Overhead Press — 2×5/3, 1×5/3/1+
- + 4 more exercises
How Iron Forge runs it
How it works
You train in cycles. Each cycle has 3 main weeks (plus an optional deload week). Each week has 3 working sets at specific percentages of your Training Max:
| Week | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| 5s | 65% x 5 | 75% x 5 | 85% x 5+ |
| 3s | 70% x 3 | 80% x 3 | 90% x 3+ |
| 1s | 75% x 5 | 85% x 3 | 95% x 1+ |
| Deload | 40% x 5 | 50% x 5 | 60% x 5 |
The AMRAP sets
The final set each microcycle (except deload) is an AMRAP set — As Many Reps As Possible. The target is the minimum. Do more if you can. This is where progress happens.
When you miss reps
If you fail to hit the minimum reps on an AMRAP set, nothing is reduced automatically — your Training Max for that lift simply holds (it doesn't advance this cycle). A missed AMRAP is a signal your TM may be set too high: if it keeps happening, lower that lift's TM by ~10% yourself and carry on. See failing reps for the full guidance.
Periodization structure
| Term | In 5/3/1 | Duration |
|---|---|---|
| Microcycle | One week of training | 1 week |
| Mesocycle | One cycle (5s, 3s, 1s + optional deload) | 3-4 weeks |
| Macrocycle | One training block (typically 8 cycles) | 6-8 months |
Wendler 5/3/1 in Iron Forge
FAQ
- What is the Training Max and why 90%?
The TM is the number all your percentages are based on. Setting it to ~90% of your true 1RM keeps every working set submaximal, so you rarely miss, recover well, and can progress for a long time.
- How do my weights go up?
Not within a cycle — you add to the TM between cycles: +5 lb2.5 kg upper (press/bench), +10 lb5 kg lower (squat/deadlift). The next cycle recomputes every percentage off the new TM.
- How important is the AMRAP set?
It's the heart of the programme. The reps you hit on the top '+' set measure your progress and justify the next TM increase; more reps = you're getting stronger even though the prescribed weight didn't change.
- What's the deload week for?
Week 4 (40/50/60% of TM, no AMRAP) lets you recover so you start the next cycle fresh. You can skip it occasionally, but it's there to keep you progressing over months, not weeks.
- Which assistance template should I pick?
There is no template picker here — each day fills its assistance slots by category, so a bench day gives you chest, triceps and core work to choose movements for. That is how the book leaves it: cover push, pull and single-leg or core, and pick what you need. If you specifically want Boring But Big, it is its own programme in the catalogue.
- My first cycle feels too easy — did I set it wrong?
It's supposed to feel easy at first; that's the design. Trust the TM and the AMRAP sets — the reps accumulate and the weights catch up. Starting too heavy is the classic 5/3/1 mistake.
- How long does a run last?
Eight cycles by default — that is about eight months of four-week cycles — and you can pick a different number when you start. The book itself runs continuously with training-max resets rather than in a fixed block, so the count is there to give the run an end rather than because Wendler prescribes one.
- What if I miss the target on the top set?
The training max holds where it is and the next cycle repeats at the same numbers. Nothing is dropped automatically. A miss on the week-three single is the sign that your training max has got ahead of you — if it happens twice, take it back by 10% yourself rather than waiting for the app to.
- Where is Boring But Big?
It is a separate programme in the catalogue — 5/3/1 with the five-by-ten supplemental work — so pick that if it is the template you want. What this one gives you is the main lift plus assistance slots by category, which is how the book leaves it.
Start Wendler 5/3/1 for free today.
Real programs, done right. Log your lifts — Iron Forge handles the maths.