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Wellness

5/3/1 WORKOUT EXPLAINED: HOW TO USE THE 5/3/1 METHOD

Written by MasterClass

Last updated: Sep 29, 2021 • 4 min read

The 5/3/1 workout can help you build strength and increase the number of reps
you can perform in powerlifting exercises.

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JUMP TO SECTION

* What Is the 5/3/1 Workout?
* The 5/3/1 Method Training Cycle
* How Much Weight to Lift in the 5/3/1 Method
* 4 Tips for Using the 5/3/1 Method
* How to Work Out Safely and Avoid Injury
* Want to Dive Deeper Into Your Wellness Journey?
* Joe Holder Teaches Fitness and Wellness Fundamentals

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WHAT IS THE 5/3/1 WORKOUT?

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).

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THE 5/3/1 METHOD TRAINING CYCLE

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.

HOW MUCH WEIGHT TO LIFT IN THE 5/3/1 METHOD

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

4 TIPS FOR USING THE 5/3/1 METHOD

When doing the 5/3/1 program, keep these tips in mind to get the most out of
your training cycles:

1. 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. 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. 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. 4. Take rest days. Give your muscles ample time to rest, and avoid training
more than two days in a row.

HOW TO WORK OUT SAFELY AND AVOID INJURY

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.

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