How to Use The 5/3/1 Powerlifting Method for Massive Lifts and Huge Strength Gains (2024)

When it comes to building raw strength, the 5/3/1 method remains a cornerstone of powerlifters and athletes' training. Developed by renowned strength coach Jim Wendler, the protocol can help you enhance your lifting potential in a structured format that removes all the guesswork from strength workouts. Don't believe us? Hit Google for the 5/3/1 method and you'll find strength communities touting its benefits, and for good reason.

Focusing on the big lifts – squats, deadlifts, bench press and overhead press – this method is effective for newer lifters and gym veterans alike. A strength blueprint for many, it delivers consistent results on a long-term basis. To ensure you leave your programme hopping habits in the past, we'll cover what the 5/3/1 method is, as well as its benefits and a full week of 5/3/1 programming, accessory lifts included.

What Is the 5/3/1 Training Method?

The 5/3/1 method is a simple strength protocol, with an emphasis on long-term progress.

• The big lifts: The 5/3/1 method uses the squat, deadlift, bench press and overhead press barbell moves.
• Weekly programme: 4 sessions a week, each session focussing on one of the lifts.
• Reps and sets: You'll be completing 3 sets of varying reps of 5, 3 and 1 for the chosen exercise over the 4 weeks.
• Weights: You'll need to calculate your 1-rep max (1RM). Use a weight that’s a percentage of the 90% of the 1RM. Use this 90% base number for the table below to calculate your programme numbers.
• Progressive overload: the heart of the 5/3/1 method uses the principle of progressive overload with the goal of gradually increasing reps over time.
• Accessory work: Alongside the 5/3/1 sets, you can include accessory work.
• Deload: The 5/3/1 is neurologically taxing. Every fourth week, deload by reducing the intensity to ensure adequate recovery.
• Cycle: Repeat the 4-week cycle and recalculate your training max by adding 5lbs (or 2.5kg) to your 1RM calculations for the two upper-body lifts and 10lbs (or 5kg) to your 1RM for the lower-body lifts for each cycle.

What's an Example 5/3/1 Protocol Training Programme?

Frequency

• Day 1: Squat
• Day 2: Bench
• Day 3: Deadlift
• Day 4: Overhead Press

4-week Mesocycle

Each workout is performed 4 times during the course of a mesocycle. You will have 4 squat workouts, 4 bench-press workouts, 4 deadlift workouts, and 4 overhead press workouts. Each specific workout has 4 waves using 90% of your 1-rep max as a base number:

• Week 1: Warmup, 65% x 5 reps, 75% x 5 reps, 85% x 5 reps
• Week 2: Warmup, 70% x 3 reps, 80% x 3 reps, 90% x 3 reps
• Week 3: Warmup, 75% x 5 reps, 85% x 3 reps, 95% x 1 rep
• Week 4 - Deload week: Warmup, 40% x 5 reps, 50% x 5 reps, 60% x 5 reps

Then you start the next cycle using heavier weights on the 4 lifts. Add 5lbs (or 2.5kg) to your 1RM calculations for the two upper-body lifts and 10lbs (or 5kg) to your 1RM for the lower body lifts.

What Are the Benefits of the 5/3/1 Method?

Clear Progression

The 5/3/1 method enables clear progression in your programme. The structured approach of the mesocycles means that you can steadily increase weights over time, with consistent strength gains.

No Ego Lifting

One key benefit of the 5/3/1 programme is that there is no room for ego lifting and the negative consequences which can follow. By using 90% of your 1RM as a baseline, you may find yourself lifting lighter than usual, however consistently working within a more achievable proximity to failure can ensure results without the risk. In a meta analysis published in the Journal of Strength and Conditioning Research, it concluded that training with proximity to failure (not to failure) prompted similar, or even greater muscle strength and power gains compared with training to failure, without the injury risk.

Time Efficient

Of all the methods and protocol, the 5/3/1 programme is more time efficient than most. You can complete your 3 sets and accessory exercises fairly quickly, making it suitable for busy schedules. Each workout has 3 exercises including accessory lifts, ensuring you're in and out of the gym in under an hour.

Psychological Benefits

The clearly structured programming can be repeated long term and the results, while not immediate, allow for you to slowly improve over time. The compound effect of monthly improvements can induce psychological benefits such as improved self-esteem and motivation, leading to further results. In a study of 42 older adults published by Applied Human Science, participants found a marked improvement in perceived confidence of their physical capability after 12 weeks of strength training.

5/3/1 Workout Programme

Here is an example of 4 days during week 1, complete with accessory moves. After the first week, apply the above reps and percentages to the main lifts and adjust them from there. Use 90% of your 1RM as a baseline for the percentages.

Week 1: Day 1

Squats x 5 reps and 3 sets - 65%, 75%, 85%

Begin by grabbing the barbell a little wider than shoulder-width apart and un-rack the barbell with it on the meaty part of your shoulders, behind your head. Maintain an upright torso and push your hips back into a squat, bending your knees until your thighs pass parallel to the floor. Stand back up to the start position.

Dumbbell Reverse Lunge x 10-12 reps and 3-5 sets

Stand tall. Keeping your chest up at all times, take a step backward with one leg, bending your front knee until the back knee touches the ground. Stand up explosively, pause and repeat with the other leg.

Leg Press x 12-15 reps and 3-5 sets

You can use the seated leg press or 45-degree leg press. Begin with your feet planted in the middle of the foot pad, about shoulder-width apart with your back flat against the seat. Control the weight and bend the knees so the plate moves towards you – don't let your lower back lose contact with the seat. Push the plate away from you, ready to repeat.

Week 1: Day 2

Bench Press x 5 reps and 3 sets - 65%, 75%, 85%

Lay flat on a bench, with your knees bent and pushing your feet into the floor. Take the weight off the rack, locking out your elbows. Lower the bar slowly until it touches your chest. Keep your elbows at a 45-degree angle and explosively press the bar back up.

Bent-over Dumbbell Row x 10-12 reps and 3-5 sets

Stand tall with your dumbbells hanging at your sides and hinge at the hips until your chest is parallel to the floor, dumbbells hanging at your shins. Maintaining a flat back, row both dumbbells towards your torso, squeeze your shoulder blades together and lower under control to the start before repeating. Control the dumbbells and avoid moving your torso. Rest your head on the back of a bench to help keep your form.

Dumbbell Chest Fly x 12-15 reps and 3-5 sets

Take some light weights and lean back on a flat bench with the dumbbells above your chest. With your palms facing inwards, keep a slight bend at the elbow as you lower the dumbbells either side of you. Feel a stretch across the chest and bring the dumbbells back together, squeeze the pecs and repeat.

Week 1: Day 3

Deadlift x 5 reps and 3 sets - 65%, 75%, 85%

Walk your shins to the bar with your feet underneath your hips. The deadlift is a hinge movement. Imagine shutting a car door with your backside, so send your hips behind your heels, while reaching your hands towards the bar. Your shoulders should be over the bar and the middle of your foot underneath. Keeping your back and head in line, imagine putting your shoulder blades in your back pockets while holding your torso rigid, to create tension between you and the bar. You should hear the plates clink. Push the floor away from you while keeping the bar close. Lock out your hips without sending the weight back and reverse the movement.

Staggered Stance RDL x 10-12 reps each side and 3-5 sets

Plant the ball of one foot a little behind you and keep the weight in your front foot, hold the dumbbells at your side. Hinge at the hips and send them behind you with a flat back. Push through the front heel back to standing, ready to repeat.

Glute Ham Raise x 12-15 reps and 3-5 sets

If there is no GHR machine available, sub for hamstring curls. Adjust the GHR so that your knees rest at the bottom of the pad. Your feet should be on the footplate. Hold a flat back and cross your arms across your chest. Push your toes into the plate and straighten your legs, this will move your body forward so that your torso is parallel to the floor. Pull yourself back up by bending your knees, squeeze the hamstrings and return to the starting position. Repeat

Week 1: Day 4

Overhead Press x 5 reps and 3 sets - 65%, 75%, 85%

Unrack the barbell into front rack position with your elbows high. Take a breath and brace your core. Explosively drive your barbell directly overhead to full lockout. Lower under control to the front-rack position.

Pull-up x 10-12 reps each side and 3-5 sets

Complete assisted or not, depending on your ability. Grasp a pull-up bar with an overhand grip over shoulder-width apart, lift your feet from the floor, hanging freely with straight arms. Pull yourself up by flexing the elbows while pinching your shoulder blades together. When your chin passes the bar, pause before lowering to the starting position. Keep repping out until you can no longer get your chin above the bar without using momentum.

Dips x 6-12 reps and 3-5 sets

Regress with bands or progress with weights depending on your ability. Jump up on two parallel bars or gymnastics rings with your palms facing inward and your arms straight. Slowly lower until your elbows are at right angles, ensuring they don’t flare outward. Drive yourself back up to the top and repeat.