You can build strength and increase your ability to perform powerlifting exercises with the 5/3/1 workout.

How Does the 5/3/1 Workout Work?

A powerlifting program called 5/3/1 was designed by powerlifter Jim Wendler. The key concept is to slowly build strength through four barbell weightlifting exercises: parallel squats, bench presses, deadlifts, and shoulder presses, or overhead presses and military presses. During the 5/3/1 workout, one’s goal is to increase one’s one rep maximum (1RM).

Training Cycle for the 5/3/1 Method

The 5/3/1 method requires four workouts per week during a four-week cycle. Each workout session focuses on one main exercise: bench press, squat, deadlift, or shoulder press. There are four rep schemes:

• Week one: Perform three sets of five repetitions (three times five) of one lifting exercise for each workout. You could, for example, do 3 x 5 bench presses on Monday, 3 x 5 squats on Wednesday, 3 x 5 shoulder presses on Friday, and 3 x 5 deadlifts on Saturday.
• Week two: Every workout should consist of three sets of three repetitions, focusing on a single lifting exercise.
• Week three: Do five repetitions of one lifting exercise, three repetitions of one lifting exercise, and one repetition of one lifting exercise for week three.
• Week four: The key is to deload this week. Deload week involves doing three x five sets at a lighter weight than the previous week to allow your muscles to recover.

You should train heavier the following week than you did the week before. The rule of thumb is that you should add five pounds to any upper body lift and ten pounds to any lower body lift to your 1RM.

The Weight to lift According to the 5/3/1 Method

Most weightlifting programs require you to lift the same weight for every set, but the 5/3/1 method is a bit different. Determine your one-rep maximum (1RM) prior to determining how much weight you should be lifting. Based on your training maximum, determine 90 percent of your 1RM; you will use that number to determine what weight you should be lifting.

The 5/3/1 Method: 4 Tips

Follow these tips to get the most out of your training cycles when using the 5/3/1 program:

1. Stick to the rules. Make sure you follow the 5/3/1 training method exactly as it is written. It is no longer a 5/3/1 program if you change reps and sets.
2. Build in assistance exercises. It is beneficial to add an accessory lift after your main lift for building muscle hypertrophy, preventing injury, and creating a balanced physique. An assistant lift can be a lunge, pull-up, chin-up, leg press, leg raise, dumbbell workout, or any other bodyweight or lifting exercise that targets only one muscle group. Each assistance exercise can be added in five sets of ten to fifteen repetitions.
3. Start with lighter weights. This will allow you to progress gradually. The program aims to keep lifters from getting injured by assisting them to progress at a slow pace.
4. Take rest days. Give your muscles