5/3/1 Strength Training Program: Build Long-Term Strength with Simplicity

The 5/3/1 program created by strength coach, and widelyJim Wendler, is one of the most time testespected strength training programs available today. Its genius lies in its simplicity: using just four compound lifts Squat, Bench Press, Deadlift, and Overhead Press. You progressively build full body strength through manageable, repeatable cycles.

Each workout focuses on one main lift, performed at carefully calculated percentages of your Training Max (90% of your true 1-rep max). The program runs on a 4-week cycle:

• Week 1: 3 sets of 5 reps
• Week 2: 3 sets of 3 reps
• Week 3: A 5/3/1 wave
• Week 4: Deload for recovery

The final working set each week is performed "AMRAP" (as many reps as possible), which allows you to track performance, auto-regulate intensity, and measure progress without changing the structure of the program.

Why 5/3/1 Works

The 5/3/1 method avoids burnout by emphasizing consistency over intensity, promoting steady progress without pushing your body to the edge every session. Unlike many programs that rely on constant variation or excessive volume, 5/3/1 thrives on predictability. You show up, do the work, and get stronger week after week.

Accessory Work

It also gives you the flexibility to customize your accessory work based on your goals. Whether you want to build muscle, improve athletic performance, or maintain mobility, you can add in 2–5 accessory exercises after each main lift to target weak points or boost volume. In RepVault, we recommend personalized accessory templates for each training day.

Who Is 5/3/1 For?

This program is perfect for:

• Intermediate lifters who’ve built a solid foundation
• Athletes seeking a minimal yet powerful strength framework
• Busy professionals who want efficient, focused training sessions
• Anyone aiming to increase their raw strength in a sustainable way

Whether you’re training at home, in a commercial gym, or using RepVault on your Apple Watch, iPhone, or Apple TV, 5/3/1 is easily adaptable and pairs well with trackable, device-synced workout routines.

Bring 5/3/1 to Life in RepVault

With RepVault, the 5/3/1 experience is fully optimized for your devices:

• Automatically calculate percentages for each session
• Track AMRAP sets and progression week-to-week
• Get guided accessory recommendations
• Sync with Apple Watch for seamless workout logging
• View your 4-week cycles, PRs, and effort over time

No spreadsheets. No guesswork. Just results.