Reading time: 13 minutes | Last updated: May 2026
The 5/3/1 program by Jim Wendler is one of the most widely used strength programmes in the world. Simple, proven, and built on the principle that slow and steady progress beats chasing PRs every session. This is the complete guide for European lifters across the Netherlands, Scandinavia, and Europe, with weights in kg and IPF/EPF competition context throughout.
Table of Contents
- What Is 5/3/1?
- The Training Max
- The 4-Week Wave Structure
- The Plus Set
- Accessory Work
- 5/3/1 Variations
- Footwear for 5/3/1 Training
- 5/3/1 & IPF/EPF Competition
- Honest Pros & Cons
- Who It’s For — Who It’s Not For
- FAQ
📋 What Is 5/3/1?
5/3/1 is a strength programme created by Jim Wendler, a former elite powerlifter. First published in 2009, built on four core principles:
- Four main lifts: Squat, bench press, deadlift, overhead press
- Sub-maximal training: Training max (TM) set at 85–90% of actual 1RM
- Slow, consistent progress: Add 2.5kg to upper body lifts and 5kg to lower body lifts every 4-week cycle
- The plus set: Final set performed AMRAP beyond the prescribed minimum
🎯 The Training Max
Set at 85–90% of your actual 1RM. All percentages are calculated from this number.
Example (kg): If your squat 1RM is 150kg, your training max is 127.5–135kg.
Key rule: Start with a training max that feels too light. Wendler’s most common advice: “Start too light, progress too slowly, and you’ll thank yourself in 6 months.”
🗓️ The 4-Week Wave Structure
The 5/3/1 four-week wave: each week builds intensity before resetting with a deload
| Week | Sets & Reps | % of Training Max |
|---|---|---|
| Week 1 — 5s Week | 3 sets: 5, 5, 5+ | 65%, 75%, 85% |
| Week 2 — 3s Week | 3 sets: 3, 3, 3+ | 70%, 80%, 90% |
| Week 3 — 5/3/1 Week | 3 sets: 5, 3, 1+ | 75%, 85%, 95% |
| Week 4 — Deload | 3 sets: 5, 5, 5 | 40%, 50%, 60% |
💪 The Plus Set
The plus set — go beyond the minimum reps with everything you have left in the tank
AMRAP on the final working set. Target rep ranges:
- Week 1 (85%): 5–10 reps ideal
- Week 2 (90%): 3–6 reps ideal
- Week 3 (95%): 1–3 reps ideal
10+ reps on Week 1’s 85% set = TM is too light. 1–2 reps = too heavy.
🔧 Accessory Work
Most popular approach: Boring But Big (BBB) — 5 sets of 10 reps at 50–60% TM after each main lift. Other templates: First Set Last (FSL), Pyramid, Jokers.
🔄 5/3/1 Variations
| Variation | Best For |
|---|---|
| Original 5/3/1 | Beginners/intermediates, 4 days/week |
| 5/3/1 Forever | Intermediates/advanced, more volume |
| 5/3/1 for Beginners | True beginners, 3 days/week |
| Building the Monolith | Intermediates wanting mass |
👟 Footwear for 5/3/1 Training
- Squat day: Weightlifting shoes (~€170–€220) recommended for high-bar squatters. Free EU shipping, no import costs. Flat shoes for low-bar.
- Deadlift day: Flat shoes or deadlift slippers. Minimal heel drop is optimal.
- Bench/OHP day: Any flat shoe.
🏅 5/3/1 & IPF/EPF Competition
5/3/1 is widely used as a base programme by IPF and EPF competitors across Europe. Key considerations:
- 5/3/1 is a base programme, not a peaking programme. Switch to a competition-specific peaking block 8–12 weeks before your IPF or EPF meet.
- Progress increments in kg: +2.5kg upper body, +5kg lower body per cycle.
- Nordic federation lifters (NPF, SPF, DPF, FPF) and KNKF (Netherlands) follow IPF equipment rules — weightlifting shoes are approved for competition.
- Many European lifters run 5/3/1 year-round and switch to a Sheiko or conjugate peaking block pre-competition.
✅ Honest Pros & Cons
| Pros | Cons |
|---|---|
| ✅ Extremely simple to follow | ❌ Slow progress frustrates some lifters |
| ✅ Proven over 15+ years | ❌ Not optimal for true beginners |
| ✅ Built-in deload prevents burnout | ❌ Requires discipline to start light |
| ✅ Highly adaptable | ❌ Lower volume than nSuns or Sheiko |
🎯 Who It’s For — Who It’s Not For
✅ Who it’s for
- European intermediate lifters (6+ months) wanting a structured long-term programme
- Dutch and Scandinavian lifters who have stalled on linear progression
- IPF/EPF competitors as an off-season base programme
❌ Who it’s not for
- True beginners — use Starting Strength or GZCLP first
- Lifters in IPF/EPF competition peak phase — use a peaking programme
FAQ
How long should I run 5/3/1?
Indefinitely as a base programme. Switch to a peaking block 8–12 weeks before an IPF or EPF meet.
What training max should I start with in kg?
85–90% of your current 1RM. If your squat 1RM is 150kg, start with a TM of 127.5–135kg. When in doubt, go lower.
Do I need weightlifting shoes for 5/3/1?
For squat day: recommended if you high-bar squat. For deadlift day: flat shoes are better. Free EU shipping on weightlifting shoes — no import costs.
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Written by T-K — Creative Director & Brand Strategist, Castiron Lift.