How to Run the 5/3/1 Program

Based on Jim Wendler's 5/3/1 for Beginners, with some minor adaptations.

A strength program built around Squat, Bench Press, Deadlift, and Overhead Press. Uses submaximal training (90% Training Max) with AMRAP top sets and First Set Last (FSL) 5×5 supplemental work. 3 workouts per cycle with push, pull, and single leg/core assistance.

Who Is This Program For?

5/3/1 is designed for new lifters or those transitioning from a pure linear progression program. Jim Wendler built 5/3/1 around the philosophy that slow, steady progress with submaximal weights beats grinding out maximal attempts every session.

The program focuses on:

• Submaximal training: you never work with your true max, which builds strength while reducing injury risk
• AMRAP sets: the last working set is "as many reps as possible," letting you auto-regulate intensity
• Supplemental volume: First Set Last (FSL) 5×5 adds quality volume at manageable weights
• Balanced assistance: every session includes push, pull, and single leg/core work

If you've stalled on a beginner linear progression (like StrongLifts or the r/Fitness routine) or want a program that builds strength sustainably over months, this is a great next step.

Program Structure

The 4 Main Lifts

Cycles and Workouts

Each cycle is 3 workouts. Cycles rotate through the scheme: 5s, 3s, 5/3/1. The program pairs two main lifts per day:

Each main lift follows the same rotating progression:

• 5s cycle: 3 working sets of 5 reps + FSL 5×5
• 3s cycle: 3 working sets of 3 reps + FSL 5×5
• 5/3/1 cycle: 3 working sets of 5/3/1 reps + FSL 5×5

Schedule

Complete 3 workouts per cycle with at least one rest day between sessions. A typical schedule is Monday / Wednesday / Friday.

The Training Max Concept

The entire program is built around your Training Max (TM), which is 90% of your estimated 1-rep max.

Why use 90% instead of your actual max?

• It ensures you can always hit the prescribed reps
• It builds strength through quality reps, not grinding singles
• It leaves room for AMRAP sets to push beyond the minimum
• It reduces injury risk from consistently working at maximal loads

Example:

Your estimated 1RM Bench Press: 100 kg
Your Training Max: 100 × 0.90 = 90 kg
All percentages are calculated from 90 kg, not 100 kg

Weekly Set Structure

All percentages are based on your Training Max.

5s Cycle (8 sets per lift)

Working sets:
  Set 1: 5 reps @ 65%
  Set 2: 5 reps @ 75%
  Set 3: 5 reps @ 85% (AMRAP)

FSL (First Set Last):
  Sets 4-8: 5×5 @ 65%

3s Cycle (8 sets per lift)

Working sets:
  Set 1: 3 reps @ 70%
  Set 2: 3 reps @ 80%
  Set 3: 3 reps @ 90% (AMRAP)

FSL (First Set Last):
  Sets 4-8: 5×5 @ 70%

5/3/1 Cycle (8 sets per lift)

Working sets:
  Set 1: 5 reps @ 75%
  Set 2: 3 reps @ 85%
  Set 3: 1 rep  @ 95% (AMRAP)

FSL (First Set Last):
  Sets 4-8: 5×5 @ 75%

Understanding AMRAP Sets

The last working set (Set 3) of each main lift is always AMRAP (As Many Reps As Possible).

How it works:

• The prescribed reps (5, 3, or 1) are the minimum, you should always get at least that many
• After hitting the minimum, keep going with good form
• Stop 1-2 reps before failure, when bar speed slows significantly or form starts to break down
• Do NOT go to absolute muscular failure

Why AMRAP matters:

• It auto-regulates the program: on good days you do more, on bad days you hit the minimum
• It provides a measure of progress beyond just weight on the bar
• Getting 85% × 8 reps one cycle and 85% × 10 the next is clear progress

First Set Last (FSL)

After completing the 3 working sets, you perform 5 sets of 5 reps at the weight from your first working set. This is called "First Set Last" because you go back to the first set's percentage.

FSL provides additional training volume at manageable weights. These sets should feel relatively comfortable. The purpose is quality reps, not grinding.

Assistance Work

Every session includes three categories of assistance work. The goal is 50-100 total reps per category per session.

How to Program Assistance

• Choose one exercise per category per session
• Break the 50-100 reps into as many sets as needed (e.g., 5×10, 5×15, 4×12, etc.)
• Assistance can be done between main lift sets to save time (superset style)
• Use a weight that allows you to complete the reps with good form
• Don't overthink it. The main lifts drive progress, assistance fills in the gaps

Progression: How Weights Increase

After completing a full rotation (3 cycles: 5s, 3s, 5/3/1), your Training Max increases:

Key principle: The TM increases are small and deliberate. This is by design. Slow, consistent progress over many cycles adds up to significant strength gains while keeping the weights manageable.

Finding Your Starting Weights

You need your estimated 1-rep max (1RM) for each lift. The app calculates your Training Max (90% of 1RM) and all working weights from there.

If You Know Your 1RM

Enter it directly. If in doubt, round down.

If You Don't Know Your 1RM

1. Find a weight you can lift for 3-5 reps with good form
2. Use a 1RM calculator to estimate your max
3. A common formula: Weight × Reps × 0.0333 + Weight

Example:

You bench 80 kg for 5 reps:
  Estimated 1RM = 80 × 5 × 0.0333 + 80 = 93.3 kg
  Training Max = 93.3 × 0.90 = 84 kg

It's better to start too light than too heavy. Wendler himself recommends starting even lighter. The AMRAP sets will still be challenging, and you'll build momentum.

Rest Times

Take as much rest as you need on the main lifts. The AMRAP set especially benefits from being well-rested.

Program Duration

The app supports 12 cycles (36 workouts total). After 12 cycles, you can restart with your updated Training Max values.

Why 12 cycles?

• 4 full rotations through the 5s/3s/5/3/1 scheme
• Your TM will have increased substantially by then
• It's a natural checkpoint to reassess and potentially adjust your approach

Frequently Asked Questions

How long does one full run take?

With 12 cycles of 3 workouts each, expect 36 total workouts.

Can I swap the main lifts?

No. The 4 main lifts and their daily pairings should stay as-is. You can freely swap assistance exercises from the provided options.

What if I can only train 2 days per week?

Each cycle has 3 workouts. Complete them at your own pace and move to the next cycle.

What if I miss a workout?

Pick up where you left off. Don't try to double up sessions.

How do I handle the AMRAP set if I can only get the minimum reps?

That's fine, the minimum reps are the goal. If you consistently can't hit the minimum, your Training Max may be set too high. Consider reducing it by 10%.

What's the difference between this and standard 5/3/1?

This version has you train 3 days per week with two main lifts per session (instead of one). It also uses FSL 5×5 as the default supplemental template and includes structured assistance categories.

How do I enter my starting weights?

Enter your estimated 1-rep max for each lift. The app calculates your Training Max (90% of 1RM) and all working weights automatically.

Access the Original Program

If you would like to read the original program page:

5/3/1 for Beginners by Jim Wendler

Run 5/3/1 on Virtus Athlete

Virtus Athlete fully integrates 5/3/1, handling all the percentage calculations, AMRAP tracking, FSL supplemental work, and cycle progression for you. Just enter your 1RM values, pick your assistance exercises, and start training.

Download Virtus Athlete

Questions?

Reach us at contact@virtusapp.ai or join the Picturefit Discord community.