Wendler 5/3/1 Template
AUTOMATE YOUR 5/3/1 ROUTINE
AUTOMATE YOUR 5/3/1 ROUTINE
Plug in your 1 rep maxes or use the 1RM calculator, then the entire Wendler 5/3/1 program is built out for you. As you record your workouts, the routine is adjusted to keep you training at an optimal level.
The Wendler 5/3/1 program is customized to your fitness level
Login each day, do the scheduled workout, and record your results
Fytt uses adaptive algorithms to analyze and adjust your workouts
You train at an optimal level and consistently improve performance
THINK LESS, LIFT MORE
We do all the mental lifting so you can focus on the actual lifting.
Simply enter in your starting weight for each lift, then Fytt builds out the entire program customized to you.
As you progress through the program, we automatically adapt your routine to optimize your training and help you progressively get stronger.
BUILD THE PROGRAM IN MINUTES
5/3/1 isn’t that complicated, but building a spreadsheet to schedule and track your lifts using the correct weights can be a pain. You need something you can easily reference on your phone while you’re lifting. So we created a program on Fytt that does all the calculations for you.
Building out a Wendler 5/3/1 routine is literally a three step process:
- Sign up for Fytt
- Enter your 1RMs for each of the lifts
- Choose a start date and click a button
From there, Fytt builds out the four week cycle for all the lifts and automatically calculates the correct weights for each week based on your 1 rep maxes. After each cycle, it analyzes your performance and automatically adjusts your routine according to the 5/3/1 progression.
Pretty cool, huh? You never have to bust out a spreadsheet or a calculator!
Wandering around the gym, deciding what looks fun, doing it until the fun stops, and then doing something else is not training. Each training session must have a definite achievable goal based on the person’s training history. No one should ever arrive to train not knowing exactly what to do.
— Mark Rippetoe
WHAT IS WENDLER 5/3/1?
5/3/1 is a strength training program designed by Jim Wendler, former Arizona football player and elite weightlifter. He came up with it to provide an extremely simple yet effective path to increasing strength and building muscle.
The program is a 4-week cycle that progressively builds up for the first three weeks, then deloads in the fourth week. You repeat this cycle over and over while adding weight to your baseline 1 rep maxes after each cycle.
The 5/3/1 program is based on the fundamentals of strength training that have stood the test of time. You will get the best results by following the program as outlined and adhering to these principles. Ignore them to your own detriment.
Focus on Multi-Joint Movements
5/3/1 is centered around the four primary lifts: bench press, back squat, deadlift and shoulder press. These lifts are the focus because they carry over to most other athletic endeavors. They require strength and stability across a wide range of motion, which means that many muscle groups are involved. Performing these lifts at moderate to heavy weight is the best way to build strength and size.
If you train at or near your max capacity all the time, you’re going to plateau and stall out. You can’t get ahead of yourself. You need to start light, then progressively and incrementally improve. If your ego is too big to handle this fact, then you should probably stick to what you’re doing and continue going nowhere.
Measure Progress and Move Slow
It takes time to build strength. Unless you’re an untrained novice with unheard of genetic potential, you’re not going to add ridiculous amounts of weight to your lifts in just a few weeks, or even a few months time. 5/3/1 has you adding 5-10 pounds to your absolute max every 4 weeks.
That might seem slow, but those gains add up over time. Chances are that you don’t even know how much weight you’ve added to your lifts in the last year with any degree of accuracy. If you do, good for you. Either way, accept the fact that progress happens in a logical, linear fashion over time.
Break PR’s (And Not Just 1 Rep Maxes)
Some people focus solely on their 1 rep maxes, but this is stupid. If you progress from lifting 175×3 to 175×6, you’ve gained strength. Besides, you’re not going to increase your 1RM by lifting at your 1RM.
You’ll also be doing “assistance” exercises. These exercises merely supplement the core focus of the program and contribute to overall stability and balance. They assist you in the performance of the basic four lifts. Don’t go crazy on them, otherwise they will detract from your performance and recovery on the main lifts.
THE 5/3/1 ROUTINE
|Week 1||Set 1||Set 2||Set 3|
|Mon – Bench Press||5 @ 65% Max||5 @ 75% Max||5+ @ 85% Max|
|Tue – Back Squat||5 @ 65% Max||5 @ 75% Max||5+ @ 85% Max|
|Wed – Shoulder Press||5 @ 65% Max||5 @ 75% Max||5+ @ 85% Max|
|Thur – Deadlift||5 @ 65% Max||5 @ 75% Max||5+ @ 85% Max|
|Week 2||Set 1||Set 2||Set 3|
|Mon – Bench Press||3 @ 70% Max||3 @ 80% Max||3+ @ 90% Max|
|Tue – Back Squat||3 @ 70% Max||3 @ 80% Max||3+ @ 90% Max|
|Wed – Shoulder Press||3 @ 70% Max||3 @ 80% Max||3+ @ 90% Max|
|Thur – Deadlift||3 @ 70% Max||3 @ 80% Max||3+ @ 90% Max|
|Week 3||Set 1||Set 2||Set 3|
|Mon – Bench Press||5 @ 75% Max||3 @ 85% Max||1+ @ 95% Max|
|Tue – Back Squat||5 @ 75% Max||3 @ 85% Max||1+ @ 95% Max|
|Wed – Shoulder Press||5 @ 75% Max||3 @ 85% Max||1+ @ 95% Max|
|Thur – Deadlift||5 @ 75% Max||3 @ 85% Max||1+ @ 95% Max|
|Week 4||Set 1||Set 2||Set 3|
|Mon – Bench Press||5 @ 40% Max||5 @ 50% Max||5 @ 60% Max|
|Tue – Back Squat||5 @ 40% Max||5 @ 50% Max||5 @ 60% Max|
|Wed – Shoulder Press||5 @ 40% Max||5 @ 50% Max||5 @ 60% Max|
|Thur – Deadlift||5 @ 40% Max||5 @ 50% Max||5 @ 60% Max|
FOLLOWING THE PROGRAM
Wendler’s program is a four week cycle. The idea is to repeat the cycle over and over and incrementally increase the weight you lift over time.
1 Rep Maxes
You’ll notice that the weight for each set is calculated as a percent of your max. The max you’ll be using for this program is actually a “training max,” which is simply 90% of your true 1 rep max (1RM).
You may wonder about the logic behind this, but it’s based the notion that most people inflate their 1RM. So by using 90% of your 1RM, you’re more likely to work with numbers that accurately represent your true abilities. Jim also points out that you don’t have to operate at your absolute max to realize gains.
Progressively Add Weight
At the beginning of each cycle (after the first one) add 5 pounds to your bench and shoulder press 1RMs, and to add 10 pounds for back squats and deadlift 1RMs. The resulting 1RMs become the basis for the calculations of the next cycle.
For example, if your bench 1RM was 175 pounds for the previous cycle, your 1RM for the next cycle will be 180 pounds. The calculation for the first set on Monday will be
180 x 90% x 65% = 105.
STOP EXERCISING, START TRAINING
If you want to improve, you can’t just exercise randomly. You have to plot your course, measure your performance, and make incremental progress each time. Otherwise, you’re just moving around aimlessly.
Jim Wendler’s 5/3/1 program gives you a precise plan to follow so that you know exactly what you need to do every time you step up to the bar.
Stop doing random exercises based on what looks fun or whatever body part you feel could use some work. Start training and working toward specific, measurable goals.