5/3/1 Standard

4 weeks · 4 days a week · Wendler’s original percentages

5/3/1 is Jim Wendler’s four-week strength cycle. Each week works up to one heavy set on the bench press, overhead press, squat, and deadlift, at percentages of a training max that sits a little below your one-rep max. Enter your four maxes and this page builds all four weeks, with warmup sets, assistance work, and the plates to load on each side of the bar.