The 5/3/1 Strength Program, the brainchild of Jim Wendler, is a program I’ve done more than once and have always gotten stronger while doing this program; it’s also been a program that has complemented my amateur triathlon training nicely. The following is a summary of what it is and how to do a modified version of it that I created.

I’ve created a downloadable workout tracking sheet that you can use – see the bottom of this page for that.

What is the 5/3/1 Workout Program?

All workouts are centered around what are the “Core Exercises/Lifts,” which are: Barbell Shoulder Press, Barbell Deadlift, Barbell Bench Press, Barbell Back Squat. The goal is to train 3-4 days a week with the program lasting 4 weeks. Within each week you are targeting different percentages of your one-rep max (1RM), with different rep variables each week (see table below). You repeat the 4-week cycle again, calculating new 1RM based on the numbers you put up in the 4 weeks of the program, for the desired length of your strength training block (specific time spent focused on a certain goal); some people will take breaks and do a hypertrophy block for 6-8 weeks, which can complement strength gains and help avoid plateaus, others will do a power development block which is a natural progression after doing a strength training block.

In each workout the core lifts are complemented with assistance work, which is termed as Accessory work in the workouts template and screenshots below, which aims to build muscle, prevent injury, and create a balanced physique. Examples of accessory exercises could be:

• Barbell Shoulder Press: Seated Arnold Dumbbell Shoulder Press, Chin ups, Landmine Shoulder Press, Cable Tricep Extensions
• Barbell Deadlift: Back Extensions, Lat Pulldown, Nordic Hamstring Curls, Dumbbell Hammer Curls
• Barbell Bench Press: Cable Chest Fly, Lateral Dumbbell Raise, Close Grip Bench, Front Dumbbell Raise
• Barbell Back Squat: Dumbbell Lunges – any variation will do, Plank, Back Extensions, Machine Leg Extension