The 5-3-1 fitness program is a popular strength training program developed by Jim Wendler. It’s designed to gradually increase your strength over time. Here’s a simplified version:
Week 1 (5s):
- Warm-up: 5-10 minutes of cardio or dynamic stretching.
- Set 1: 65% of your one-rep max (1RM) for 5 reps.
- Set 2: 75% of 1RM for 5 reps.
- Set 3: 85% of 1RM for as many reps as possible (AMRAP).
- Assistance work: Additional exercises focusing on the main lifts (e.g., bench press, squat, deadlift, overhead press).
Week 2 (3s):
- Warm-up: 5-10 minutes of cardio or dynamic stretching.
- Set 1: 70% of 1RM for 3 reps.
- Set 2: 80% of 1RM for 3 reps.
- Set 3: 90% of 1RM for as many reps as possible (AMRAP).
- Assistance work: Additional exercises targeting the main lifts.
Week 3 (1s):
- Warm-up: 5-10 minutes of cardio or dynamic stretching.
- Set 1: 75% of 1RM for 5 reps.
- Set 2: 85% of 1RM for 3 reps.
- Set 3: 95% of 1RM for as many reps as possible (AMRAP).
- Assistance work: Additional exercises focused on the main lifts.
Week 4 (Deload):
- Reduce intensity and volume to allow for recovery. Use light weights and lower reps.
Repeat the cycle, increasing your 1RM as you progress. It’s important to track your progress and adjust your 1RM accordingly. Additionally, make sure to warm up properly and perform each rep with good form to prevent injury.
Remember to consult with a fitness professional or coach before starting any new exercise program, especially if you’re a beginner or have any underlying health conditions. They can help tailor the program to your specific needs and provide guidance on technique and safety.
