wendler 5-3-1 periodized strength training workout


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wendler 5-3-1 periodized strength training workout

This is the Wendler 5-3-1 periodized strength training workout. Having said that, "5/3/1" applies to seemingly endless numbers of similar workouts so its a little tough to definitively say what a 5/3/1 workout is. Even Jim Wendler himself gives a zillion variations so if you want to follow his program exactly, check out Wendler's website. In any case, this is a four week periodized strength training program which is very popular because it works. The name "5-3-1" indicates the minimum number of reps you do in your final set of the workout. In the first week, the last set uses 85% of your 1RM and you are to do at least 5 reps. In the third week, your last set has you doing 95% of your 1RM and you do at least 1 rep but most likely significantly more. There are four workouts each week. The first is squat and assistance work, the second is bench press and assistance work, the third is deadlift and assistance work, the fourth is overhead press and assistance work. This workout is best done at a gym where you can do squats, deadlifts, and overhead presses but alternative exercises are available if you have to workout at home. If you accept the default exercises here when you design your custom workout plan, it will be very similar to his workout plan. The benefit resides in the fact that if you are unable for any reason to use the suggested exercises, you can choose substitute exercises and still reap the benefits of the program by following the periodization plan. This is a four week program that starts light and then works you up to exceed your previous 5RM.

Modify exercises and weights used in this workout

WEEK 1

MONDAY WORKOUT (log workout data)   (view completed workouts)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
OVERHEAD PRESS, STANDING, BARBELL (1RM=135 lbs)90 x 5100 x 5115 x max
BENCH PRESS, DECLINE8 reps8 reps8 reps
LOW ROW, BENT OVER BARBELL8 reps8 reps8 reps
BICEPS CURLS, PREACHER, BARBELL (optional)8 reps8 reps8 reps
Overhead press focused workout

TUESDAY WORKOUT (log workout data)   (view completed workouts)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
DEADLIFTS (1RM=315 lbs)205 x 5235 x 5270 x max
SQUATS, FRONT8 reps8 reps8 reps
HAMSTRING CURLS, LYING, SELECTORIZED MACHINE8 reps8 reps8 reps
ROTISSERIE CORE WORKOUT (optional)8 reps8 reps8 reps
Deadlift focused workout

THURSDAY WORKOUT (log workout data)   (view completed workouts)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
BENCH PRESS, FLAT (1RM=225 lbs)145 x 5170 x 5190 x max
BENCH PRESS, INCLINE8 reps8 reps8 reps
PULLUP, OVERHAND, WIDE, WEIGHTED8 reps8 reps8 reps
DIPS, WEIGHTED (optional)8 reps8 reps8 reps
Bench press focused workout

FRIDAY WORKOUT (log workout data)   (view completed workouts)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS (1RM=405 lbs)265 x 5305 x 5345 x max
DEADLIFTS, STIFF LEGGED8 reps8 reps8 reps
CALF RAISES, SEATED, PLATE LOADED MACHINE8 reps8 reps8 reps
WINDSHIELD WIPERS (optional)8 reps8 reps8 reps
Squat focused workout

WEEK 2

MONDAY WORKOUT (log workout data)   (view completed workouts)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
OVERHEAD PRESS, STANDING, BARBELL (1RM=135 lbs)95 x 3110 x 3120 x max
BENCH PRESS, DECLINE8 reps8 reps8 reps
LOW ROW, BENT OVER BARBELL8 reps8 reps8 reps
BICEPS CURLS, PREACHER, BARBELL (optional)8 reps8 reps8 reps
Overhead press focused workout

TUESDAY WORKOUT (log workout data)   (view completed workouts)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
DEADLIFTS (1RM=315 lbs)220 x 3250 x 3285 x max
SQUATS, FRONT8 reps8 reps8 reps
HAMSTRING CURLS, LYING, SELECTORIZED MACHINE8 reps8 reps8 reps
ROTISSERIE CORE WORKOUT (optional)8 reps8 reps8 reps
Deadlift focused workout

THURSDAY WORKOUT (log workout data)   (view completed workouts)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
BENCH PRESS, FLAT (1RM=225 lbs)160 x 3180 x 3205 x max
BENCH PRESS, INCLINE8 reps8 reps8 reps
PULLUP, OVERHAND, WIDE, WEIGHTED8 reps8 reps8 reps
DIPS, WEIGHTED (optional)8 reps8 reps8 reps
Bench press focused workout

FRIDAY WORKOUT (log workout data)   (view completed workouts)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS (1RM=405 lbs)285 x 3325 x 3365 x max
DEADLIFTS, STIFF LEGGED8 reps8 reps8 reps
CALF RAISES, SEATED, PLATE LOADED MACHINE8 reps8 reps8 reps
WINDSHIELD WIPERS (optional)8 reps8 reps8 reps
Squat focused workout

WEEK 3

MONDAY WORKOUT (log workout data)   (view completed workouts)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
OVERHEAD PRESS, STANDING, BARBELL (1RM=135 lbs)100 x 5115 x 3130 x max
BENCH PRESS, DECLINE8 reps8 reps8 reps
LOW ROW, BENT OVER BARBELL8 reps8 reps8 reps
BICEPS CURLS, PREACHER, BARBELL (optional)8 reps8 reps8 reps
Overhead press focused workout

TUESDAY WORKOUT (log workout data)   (view completed workouts)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
DEADLIFTS (1RM=315 lbs)235 x 5270 x 3300 x max
SQUATS, FRONT8 reps8 reps8 reps
HAMSTRING CURLS, LYING, SELECTORIZED MACHINE8 reps8 reps8 reps
ROTISSERIE CORE WORKOUT (optional)8 reps8 reps8 reps
Deadlift focused workout

THURSDAY WORKOUT (log workout data)   (view completed workouts)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
BENCH PRESS, FLAT (1RM=225 lbs)170 x 5190 x 3215 x max
BENCH PRESS, INCLINE8 reps8 reps8 reps
PULLUP, OVERHAND, WIDE, WEIGHTED8 reps8 reps8 reps
DIPS, WEIGHTED (optional)8 reps8 reps8 reps
Bench press focused workout

FRIDAY WORKOUT (log workout data)   (view completed workouts)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS (1RM=405 lbs)305 x 5345 x 3385 x max
DEADLIFTS, STIFF LEGGED8 reps8 reps8 reps
CALF RAISES, SEATED, PLATE LOADED MACHINE8 reps8 reps8 reps
WINDSHIELD WIPERS (optional)8 reps8 reps8 reps
Squat focused workout

WEEK 4

MONDAY WORKOUT (log workout data)   (view completed workouts)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
OVERHEAD PRESS, STANDING, BARBELL (1RM=135 lbs)55 x 570 x 580 x 5
BENCH PRESS, DECLINE8 reps8 reps8 reps
LOW ROW, BENT OVER BARBELL8 reps8 reps8 reps
BICEPS CURLS, PREACHER, BARBELL (optional)8 reps8 reps8 reps
Overhead press focused workout

TUESDAY WORKOUT (log workout data)   (view completed workouts)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
DEADLIFTS (1RM=315 lbs)125 x 5160 x 5190 x 5
SQUATS, FRONT8 reps8 reps8 reps
HAMSTRING CURLS, LYING, SELECTORIZED MACHINE8 reps8 reps8 reps
ROTISSERIE CORE WORKOUT (optional)8 reps8 reps8 reps
Deadlift focused workout

THURSDAY WORKOUT (log workout data)   (view completed workouts)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
BENCH PRESS, FLAT (1RM=225 lbs)90 x 5115 x 5135 x 5
BENCH PRESS, INCLINE8 reps8 reps8 reps
PULLUP, OVERHAND, WIDE, WEIGHTED8 reps8 reps8 reps
DIPS, WEIGHTED (optional)8 reps8 reps8 reps
Bench press focused workout

FRIDAY WORKOUT (log workout data)   (view completed workouts)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS (1RM=405 lbs)160 x 5205 x 5245 x 5
DEADLIFTS, STIFF LEGGED8 reps8 reps8 reps
CALF RAISES, SEATED, PLATE LOADED MACHINE8 reps8 reps8 reps
WINDSHIELD WIPERS (optional)8 reps8 reps8 reps
Squat focused workout

Modify exercises and weights used in this workout

Choose your exercises! (most effective exercises are at the top of each list) You may choose which exercises you wish to periodize - typically this is only the big 3 exercises: bench, squat, and deadlift. For any exercises you wish to periodize, enter your current personal best lift, otherwise enter "0". For bodyweight exercises like weighted pullups or weighted dips, enter the total weight of you and the weight you are holding. For dumbbell exercises like a flat dumbbell press, enter the weight printed on the dumbbell, not the combined weight of the two dumbbells.
EXERCISECurrent Personal Best (pounds)
CHEST EXERCISES
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LATS EXERCISES
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LEGS EXERCISES
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SHOULDERS EXERCISES
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ARMS EXERCISES
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ABS EXERCISES
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