5/3/1 Workout Explained: How to Use the 5/3/1 Method

The 5/3/1 workout is a powerlifting program designed by powerlifter Jim Wendler. The key concept is to slowly build strength through four barbell weightlifting exercises: the parallel squat, bench press, deadlift, and the shoulder press, also known as overhead press or military press. The goal of the 5/3/1 workout is to achieve a new one rep max (1RM). The 5/3/1 method is a four-week cycle that requires four workouts per week. Each workout session centers on one core lift: the bench press, squat, deadlift, or shoulder press. The rep scheme is as follows: - __Week one__: For each workout, perform three sets of five reps (three x five) of one lifting exercise. So for example, on Monday, do three x five of bench presses, Wednesday three x five of squats, Friday three x five of shoulder presses, and Saturday three x five of deadlifts. - __Week two__: For each workout, do three sets of three reps (three x three), focusing on one lifting exercise. - __Week three__: For week three, perform one set of five reps, one set of three reps, and one set of one repetition of one lifting exercise. - __Week four__: For this week, the key is deloading. During deload week, you do three x five sets at a lighter weight than the previous week to give your muscles a chance to rest. For the subsequent training cycles, lift a heavier weight than the week prior. Generally, you should add five pounds to your 1RM for any upper body lifts and ten pounds to your 1RM for any lower body lifts. A typical weightlifting program requires you to lift the same weight for every set that you’re doing, but the 5/3/1 method is slightly different. To know how much weight you should be lifting, first determine your one rep max (1RM). Using your training max, calculate 90 percent of your 1RM; you will use that base number to determine what weight you should be lifting. Plug that base number into following template to determine your weight and number of reps for each training cycle: | | Week 1 | Week 2 | Week 3 | Week 4 | | ---------- | ---------- | ---------- | ---------- | ---------- | | Set 1 | 65% x 5 | 70% x 3 | 75% x 5 | 40% x 5 | | Set 2 | 75% x 5 | 80% x 3 | 85% x 3 | 50% x 5 | | Set 3 | 85% x 5+ | 90% x 3+ | 95% x 1+ | 60% x 5 | When doing the 5/3/1 program, keep these tips in mind to get the most out of your training cycles: 1. __Stick to the rules__. Follow the 5/3/1 training method as written for maximum results. If you start changing reps and sets, it is no longer a 5/3/1 program. 2. __Build in assistance exercises__. Adding an accessory lift or two after your main lift can be helpful for building muscle hypertrophy, preventing injury, and creating a balanced physique. Some assistant lifts include lunges, pull-ups, chin-ups, leg press, leg raises, dumbbell workouts, or any other bodyweight or lifting exercise that activates just one muscle group. You can add five sets of ten to fifteen reps of each assistance exercise. 3. __Start with lighter weights__. Start with light weights to leave room to progress. The program aims to help lifters progress slowly to prevent injury. 4. __Take rest days__. Give your muscles ample time to rest, and avoid training more than two days in a row. If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort. To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery. Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time. The 5/3/1 workout can help you build strength and increase the number of reps you can perform in powerlifting exercises.