Wendler 531 (5/3/1) Program Guide — How It Works and How to Run It
A complete breakdown of the Wendler 531 (5/3/1) strength program — the cycle structure, percentage scheme, Training Max, and popular variants like BBB, FSL, and Joker Sets.
Wendler 531 (5/3/1) is one of the most widely used barbell strength programs. It runs on a four-week cycle with three working sets per session, built around a Training Max — a percentage of your actual one-rep max. The program is simple to follow, progresses slowly and consistently, and has been adapted into dozens of variants over the years.
The Core Idea
Each cycle lasts four weeks. Three weeks of progressively heavier work, followed by a deload week. You run four main lifts across the week — Squat, Bench Press, Deadlift, and Overhead Press — one per training day.
Training Max
The Training Max (TM) is the key concept in 5/3/1. You don't calculate your working weights from your actual 1RM — you use 90% of your 1RM as the base. This keeps the weights manageable and ensures long-term progression without stalling early.
If your actual Squat 1RM is 140 kg, your Training Max is 126 kg. Week 1's top set would be 85% of 126 = 107 kg.
The Percentage Scheme
Each week has three main working sets. The final set of Weeks 1–3 is an AMRAP (As Many Reps As Possible):
| Week | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| Week 1 | 65% × 5 | 75% × 5 | 85% × 5+ |
| Week 2 | 70% × 3 | 80% × 3 | 90% × 3+ |
| Week 3 | 75% × 5 | 85% × 3 | 95% × 1+ |
| Deload | 40% × 5 | 50% × 5 | 60% × 5 |
After completing a full cycle, your Training Max increases — 2.5 kg for upper body lifts (Bench, OHP) and 5 kg for lower body lifts (Squat, Deadlift).
Variants in RepCheck
RepCheck includes four 5/3/1 variants, each with the full 4-week cycle structure pre-built:
Boring But Big (BBB)
After your main 5/3/1 sets, you do 5 sets of 10 reps at 50–60% of your TM on the same lift. High volume, simple structure. The most popular 5/3/1 template.
5's PRO + First Set Last (FSL)
No AMRAP sets — every working set is a straight 5 reps. After the main sets, you repeat the first set's weight for 5×5. A more controlled, sustainable approach for long-term running.
5/3/1 + Joker Sets + FSL
The standard 5/3/1 with AMRAP sets, plus optional Joker Sets — heavier singles or doubles above the prescribed weight on good days. FSL back-off sets follow. The most flexible variant.
5/3/1 for Beginners
A 3-day full-body version. Each session has two main lifts (e.g., Squat + Bench) with FSL supplemental work and push/pull/leg accessories. Designed for lifters transitioning from linear progression programs like StrongLifts or Starting Strength.
Who Is This For?
5/3/1 works best for intermediate lifters who have moved past beginner linear progression and want a sustainable, long-term program. The slow progression — roughly 60 kg per year on each lift — is intentional. It's built to run for years without stalling.
Running 531 (5/3/1) in the RepCheck App
All four 531 (5/3/1) variants are built into the RepCheck app. Select a program, and RepCheck asks you to set your Training Max for each lift:
Enter your TM (90% of 1RM) for Squat, Bench, Deadlift, and OHP. The increment is pre-set — RepCheck automatically increases your max when you complete the deload week.
From there, all working weights are calculated automatically. Show up, follow the numbers, tap your sets, and save the session. When the cycle ends, your max updates and the next cycle is ready.