5/3/1
5/3/1 is a 4-day strength training approach focused on strength. Use it as a starting point for organizing and tracking consistent training.
What is the 5/3/1?
5/3/1 is a 4-day strength training approach focused on strength. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Squat — 5/5/5+ @ 65/75/85% TM
- Overhead Press — 5/5/5+ @ 65/75/85% TM
- Push / Pull / Single-leg or Core — 50–100 total reps
The final main-lift set is an AMRAP set, performed without grinding.
- Deadlift — 5/5/5+ @ 65/75/85% TM
- Bench Press — 5/5/5+ @ 65/75/85% TM
- Push / Pull / Single-leg or Core — 50–100 total reps
Percentages are based on the Training Max, not a true 1RM.
- Overhead Press — 5/5/5+ @ 65/75/85% TM
- Squat — 5/5/5+ @ 65/75/85% TM
- Push / Pull / Single-leg or Core — 50–100 total reps
Rotate the three-week 5s, 3s and 5/3/1 waves before the deload week.
- Deadlift or Bench Press — 5/5/5+ wave
- Assistance — 50–100 total reps
Classic 5/3/1 has many templates; do not assume every 4-day variant is the same prescription.
How to use it
- Primary compound lifts
- Supplemental strength work
- Accessory exercises
- Progressive loading
Who it is for
People seeking a structured strength routine with a clear weekly schedule.
Goal
Strength
Progression
Use a Training Max, commonly 90% of a true or estimated 1RM. After each cycle, increase the Training Max conservatively and repeat the wave; the deload week reduces intensity and volume.
Accuracy note
This is a representative classic 5/3/1 structure. 5/3/1 has many official templates, so users should select the exact Wendler template they intend to run.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about 5/3/1
How many days per week is the 5/3/1?
This Gym Log listing is organized as a 4-day-per-week program.
Who is the 5/3/1 for?
People seeking a structured strength routine with a clear weekly schedule.
Can I track the 5/3/1 in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.