5/3/1
One main lift a day, four days a week, on a four-week wave of fives, threes, and a heavy single, each of the first three weeks ending on a set for as many reps as you can, then a fourth week that deloads. Then five sets of ten on the same lift for size. Slow, steady, and hard to stall on.
Example numbers. Enter yours.
Top set: "+" means as many reps as you canWeights in lb, set by setDeload week: lighter, no top set
Squat (Barbell)training max 285 lb
| Week 15s | Week 23s | Week 35/3/1 | Week 4Deload | |
|---|---|---|---|---|
| Set 1 | 185× 5 | 200× 3 | 215× 5 | 115× 5 |
| Set 2 | 215× 5 | 230× 3 | 240× 3 | 145× 5 |
| Set 3 | 240× 5+ | 255× 3+ | 270× 1+ | 170× 5 |
| 5 setsof 10 | 145× 10 | 145× 10 | 145× 10 | 145× 10 |
Five sets of ten, the same lift, lighter.
Bench Press (Barbell)training max 205 lb
| Week 15s | Week 23s | Week 35/3/1 | Week 4Deload | |
|---|---|---|---|---|
| Set 1 | 135× 5 | 145× 3 | 155× 5 | 80× 5 |
| Set 2 | 155× 5 | 165× 3 | 175× 3 | 105× 5 |
| Set 3 | 175× 5+ | 185× 3+ | 195× 1+ | 125× 5 |
| 5 setsof 10 | 105× 10 | 105× 10 | 105× 10 | 105× 10 |
Five sets of ten, the same lift, lighter.
Deadlift (Barbell)training max 365 lb
| Week 15s | Week 23s | Week 35/3/1 | Week 4Deload | |
|---|---|---|---|---|
| Set 1 | 235× 5 | 255× 3 | 275× 5 | 145× 5 |
| Set 2 | 275× 5 | 290× 3 | 310× 3 | 185× 5 |
| Set 3 | 310× 5+ | 330× 3+ | 345× 1+ | 220× 5 |
| 5 setsof 10 | 185× 10 | 185× 10 | 185× 10 | 185× 10 |
Five sets of ten, the same lift, lighter.
Overhead Press (Barbell)training max 120 lb
| Week 15s | Week 23s | Week 35/3/1 | Week 4Deload | |
|---|---|---|---|---|
| Set 1 | 80× 5 | 85× 3 | 90× 5 | 50× 5 |
| Set 2 | 90× 5 | 95× 3 | 100× 3 | 60× 5 |
| Set 3 | 100× 5+ | 110× 3+ | 115× 1+ | 70× 5 |
| 5 setsof 10 | 60× 10 | 60× 10 | 60× 10 | 60× 10 |
Five sets of ten, the same lift, lighter.
Accessories
| Lift | Day | Sets × reps |
|---|---|---|
| Chin Up | Press | 5 × 5 to 10 |
| Hanging Leg Raise | Deadlift | 5 × 10 to 15 |
| Dumbbell Row | Bench | 5 × 10 to 12 |
| Lying Leg Curl (Machine) | Squat | 5 × 10 to 12 |
Everything runs off a training max, 90% of your best single. The fourth week of every cycle deloads instead of waving up: 40%, 50%, 60% for five, with no set taken to as many reps as you can, and that week never counts as a miss. After each four-week cycle the training max goes up: one plate step for press and bench, two for squat and deadlift.
Jim Wendler · the original Swolver's fourth week follows the deload from the original book (5/3/1: The Simplest and Most Effective Training System); later editions replace it with a different protocol.
Programs are listed by the names they are known by, with credit to the people who made them. Swolver is not affiliated with, endorsed by, or partnered with any of them.