Workout Routine

5/3/1 by Hardy (Ben's Edit)

by Ben_Sperling

5/3/1 is a popular, proven system for training that is effective for trainees of all levels first developed by Coach Jim Wendler with many common variants available for free online. Please see his website for more information.

Quick Program Overview

This section is a barebones overview of the program. Please read the full description for more info.

On each of the three lifting days, you will be doing the following:

  • Quick warmup of jumping or throwing movements.
  • Eight sets of your first Main Lift for the day. Your third set is an AMRAP (As Many Reps As Possible) set. Optionally, three more warmup sets can be done first.
  • Eight sets of your second Main Lift for the day. Your third set is an AMRAP set.
  • 50-100 reps of one Push, one Pull, and one Single Leg or Core exercise.

General Pre-Workout Warm Up

Before you do any of the lifting, choose one of the following and perform 10-15 total reps over 2-3 sets. This should not take more than 5-10 minutes at most.

  • Box Jumps
  • Broad Jumps
  • Medicine Ball Throws

You can warm up for your work on the Main Lifts with the following sets. This is optional and can be done with minimal rest between each set.

  • 5 reps @ 40%
  • 5 reps @ 50%
  • 3 reps @ 60%

Assistance Work

Each day, choose one exercise for each of the three categories below, and perform 50 – 100 reps of it. The number of sets you use to accomplish this is not important. You can do all of your reps for each category one at a time, or to finish your workout faster, you can cycle through a set from each category in a circuit. If you choose a bodyweight exercise and cannot complete at least 50 reps, you can choose a second exercise to finish the total out. If you choose a weighted exercise and cannot complete at least 50 reps, you chose a weight that was too high.

Don’t overthink your exercise choices, your weight selection, or your sets and reps – What’s important about this work is just getting a lot of full body volume done.

PushPullSingle Leg/Core
DipsChinupsAny Ab / Core Exercise
PushupsPullupsBack Raises
Flat DB BenchInverted RowsReverse Hypers
Incline DB BenchDB RowsLunges
DB OHPCable RowsStep Ups
Tricep ExtensionMachine RowsBulgarian Split Squats
Tricep PushdownFace PullsKB Snatches
Band Pull-ApartsKB Swings
Lat Pulldowns
Curls

Progression rules

The suggested progression rules are already programmed into the workout exercises below.

Starting TM is 90% of 1RM.

Workouts

Week 1 Tuesday

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
85% TM
5 +
amrap
100 sec
4
65% TM
5
100 sec
5
65% TM
5
100 sec
6
65% TM
5
100 sec
7
65% TM
5
100 sec
8
65% TM
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

8 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
85% TM
5 +
amrap
100 sec
4
65% TM
5
100 sec
5
65% TM
5
100 sec
6
65% TM
5
100 sec
7
65% TM
5
100 sec
8
65% TM
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

8 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec
4
@RPE7
12
100 sec

dip

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec
4
@RPE7
12
100 sec

lat pulldown

4 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec
4
@RPE7
12
100 sec

Cable crunch

4 sets

Week 1 Thursday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
85% TM
5 +
amrap
100 sec
4
65% TM
5
100 sec
5
65% TM
5
100 sec
6
65% TM
5
100 sec
7
65% TM
5
100 sec
8
65% TM
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

8 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
85% TM
5 +
amrap
100 sec
4
65% TM
5
100 sec
5
65% TM
5
100 sec
6
65% TM
5
100 sec
7
65% TM
5
100 sec
8
65% TM
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

overhead press

8 sets

Bayesian cable curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec
4
@RPE7
12
100 sec

Bayesian cable curl

4 sets

Overhead cable triceps extension (bar)

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec
4
@RPE7
12
100 sec

Overhead cable triceps extension (bar)

4 sets

Machine Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec
4
@RPE7
12
100 sec

Machine Hip Thrust

4 sets

Week 1 Saturday

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
85% TM
5 +
amrap
100 sec
4
65% TM
5
100 sec
5
65% TM
5
100 sec
6
65% TM
5
100 sec
7
65% TM
5
100 sec
8
65% TM
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

8 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
85% TM
5 +
amrap
100 sec
4
65% TM
5
100 sec
5
65% TM
5
100 sec
6
65% TM
5
100 sec
7
65% TM
5
100 sec
8
65% TM
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

8 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec
4
@RPE7
12
100 sec

incline bench press

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec
4
@RPE7
12
100 sec

pullup

4 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec
4
@RPE7
12
100 sec

Cable crunch

4 sets

Week 2 Tuesday

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
3 +
amrap
100 sec
4
70% TM
5
100 sec
5
70% TM
5
100 sec
6
70% TM
5
100 sec
7
70% TM
5
100 sec
8
70% TM
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

8 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
3 +
amrap
100 sec
4
70% TM
5
100 sec
5
70% TM
5
100 sec
6
70% TM
5
100 sec
7
70% TM
5
100 sec
8
70% TM
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

8 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec
4
@RPE8
12
100 sec

dip

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec
4
@RPE8
12
100 sec

lat pulldown

4 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec
4
@RPE8
12
100 sec

Cable crunch

4 sets

Week 2 Thursday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
3 +
amrap
100 sec
4
70% TM
5
100 sec
5
70% TM
5
100 sec
6
70% TM
5
100 sec
7
70% TM
5
100 sec
8
70% TM
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

8 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
3 +
amrap
100 sec
4
70% TM
5
100 sec
5
70% TM
5
100 sec
6
70% TM
5
100 sec
7
70% TM
5
100 sec
8
70% TM
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

overhead press

8 sets

Bayesian cable curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec
4
@RPE8
12
100 sec

Bayesian cable curl

4 sets

Overhead cable triceps extension (bar)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec
4
@RPE8
12
100 sec

Overhead cable triceps extension (bar)

4 sets

Machine hip adduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec
4
@RPE8
12
100 sec

Machine hip adduction

4 sets

Week 2 Saturday

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
3 +
amrap
100 sec
4
70% TM
5
100 sec
5
70% TM
5
100 sec
6
70% TM
5
100 sec
7
70% TM
5
100 sec
8
70% TM
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

8 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
3 +
amrap
100 sec
4
70% TM
5
100 sec
5
70% TM
5
100 sec
6
70% TM
5
100 sec
7
70% TM
5
100 sec
8
70% TM
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

8 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec
4
@RPE8
12
100 sec

incline bench press

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec
4
@RPE8
12
100 sec

pullup

4 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec
4
@RPE8
12
100 sec

Cable crunch

4 sets

Week 3 Tuesday

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
3
100 sec
3
95% TM
1 +
amrap
100 sec
4
75% TM
5
100 sec
5
75% TM
5
100 sec
6
75% TM
5
100 sec
7
75% TM
5
100 sec
8
75% TM
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

8 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
3
100 sec
3
95% TM
1 +
amrap
100 sec
4
75% TM
5
100 sec
5
75% TM
5
100 sec
6
75% TM
5
100 sec
7
75% TM
5
100 sec
8
75% TM
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

8 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12 +
amrap
100 sec

dip

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12 +
amrap
100 sec

lat pulldown

4 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12 +
amrap
100 sec

Cable crunch

4 sets

Week 3 Thursday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
3
100 sec
3
95% TM
1 +
amrap
100 sec
4
75% TM
5
100 sec
5
75% TM
5
100 sec
6
75% TM
5
100 sec
7
75% TM
5
100 sec
8
75% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

8 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
3
100 sec
3
95% TM
1 +
amrap
100 sec
4
75% TM
5
100 sec
5
75% TM
5
100 sec
6
75% TM
5
100 sec
7
75% TM
5
100 sec
8
75% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

overhead press

8 sets

Bayesian cable curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12 +
amrap
100 sec

Bayesian cable curl

4 sets

Overhead cable triceps extension (bar)

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12 +
amrap
100 sec

Overhead cable triceps extension (bar)

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12 +
amrap
100 sec

leg curl

4 sets

Week 3 Saturday

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
3
100 sec
3
95% TM
1 +
amrap
100 sec
4
75% TM
5
100 sec
5
75% TM
5
100 sec
6
75% TM
5
100 sec
7
75% TM
5
100 sec
8
75% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

8 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
3
100 sec
3
95% TM
1 +
amrap
100 sec
4
75% TM
5
100 sec
5
75% TM
5
100 sec
6
75% TM
5
100 sec
7
75% TM
5
100 sec
8
75% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

8 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec
4
@RPE9
12 +
amrap
100 sec

incline bench press

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12 +
amrap
100 sec

pullup

4 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12 +
amrap
100 sec

Cable crunch

4 sets

Week 4 Tuesday Deload

squat

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
100 sec
2
55% TM
3
100 sec
3
65% TM
5
100 sec
4
65% TM
5
100 sec
5
65% TM
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
100 sec
2
55% TM
3
100 sec
3
65% TM
5
100 sec
4
65% TM
5
100 sec
5
65% TM
5
100 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

5 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
100 sec
2
@RPE6
12
100 sec
3
@RPE6
12
100 sec
4
@RPE6
12
100 sec

dip

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
100 sec
2
@RPE6
12
100 sec
3
@RPE6
12
100 sec
4
@RPE6
12
100 sec

lat pulldown

4 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
100 sec
2
@RPE6
12
100 sec
3
@RPE6
12
100 sec
4
@RPE6
12
100 sec

Cable crunch

4 sets

Week 4 Thursday Deload

deadlift

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
100 sec
2
55% TM
3
100 sec
3
65% TM
5
100 sec
4
65% TM
5
100 sec
5
65% TM
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
100 sec
2
55% TM
3
100 sec
3
65% TM
5
100 sec
4
65% TM
5
100 sec
5
65% TM
5
100 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

overhead press

5 sets

Bayesian cable curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
100 sec
2
@RPE6
12
100 sec
3
@RPE6
12
100 sec
4
@RPE6
12
100 sec

Bayesian cable curl

4 sets

Overhead cable triceps extension (bar)

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
100 sec
2
@RPE6
12
100 sec
3
@RPE6
12
100 sec
4
@RPE6
12
100 sec

Overhead cable triceps extension (bar)

4 sets

Machine Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
100 sec
2
@RPE6
12
100 sec
3
@RPE6
12
100 sec
4
@RPE6
12
100 sec

Machine Hip Thrust

4 sets

Week 4 Saturday Deload

bench press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
100 sec
2
55% TM
3
100 sec
3
65% TM
5
100 sec
4
65% TM
5
100 sec
5
65% TM
5
100 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

5 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
100 sec
2
55% TM
3
100 sec
3
65% TM
5
100 sec
4
65% TM
5
100 sec
5
65% TM
5
100 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
100 sec
2
@RPE6
12
100 sec
3
@RPE6
12
100 sec
4
@RPE6
12
100 sec

incline bench press

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
100 sec
2
@RPE6
12
100 sec
3
@RPE6
12
100 sec
4
@RPE6
12
100 sec

pullup

4 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
100 sec
2
@RPE6
12
100 sec
3
@RPE6
12
100 sec
4
@RPE6
12
100 sec

Cable crunch

4 sets