How 5/3/1 works
Created by Jim Wendler, 5/3/1 runs off a training max (TM) at 90 % of your true max, deliberately conservative. Each 4-week cycle has three waves (5s, 3s, then 5/3/1) and a deload week.
The last set of each session is a "+" set: as many reps as possible with clean technique. That set measures progress. At the end of the cycle, add 2.5 kg to upper-body TMs and 5 kg to lower-body TMs.
Boring But Big and variants
The most popular variant, Boring But Big (BBB), adds 5 sets of 10 at 50 % of TM on the same lift: lots of volume for size and technique. It is included as an option.
Many coaches now use an 85 % TM for more margin. In CoachForce, a program like this takes minutes to build and adapts to each athlete.
Frequently asked questions
What is the 5/3/1 training max?
A reference number at 90 % of your true 1RM (85 % in some variants). Every percentage in the program applies to the TM, not the 1RM.
What does the "+" on the last set mean?
An AMRAP set: do at least the prescribed reps, then as many as you can with good form.
How long should I run 5/3/1?
As many cycles as progress continues. It is designed to be repeated for months, adding a little weight each cycle.
Is 5/3/1 good for beginners?
It works at any level, but beginners progress faster on a linear program. 5/3/1 shines for intermediates.
Is 5/3/1 good for building strength?
Yes, especially for intermediates: slow but steady progress, little risk of stalling and plenty of freedom on assistance work.
How do I calculate my 5/3/1 training max?
Take 90 % of your 1RM (85 % if you're new to the program). Every weight in the cycle comes from that training max, which the calculator handles.
How many days a week is 5/3/1?
The classic version runs 4 days, one main lift per session. 3-day and 2-day variants exist.