How to Start the 5/3/1 Program

Short AnswerCalculate your Training Max (85-90% of 1RM) for squat, bench, deadlift, and overhead press. Train 3-4 days per week, one lift per day. Follow the 3-week cycle: Week 1 is 5/5/5+, Week 2 is 3/3/3+, Week 3 is 5/3/1+. Add 5 lbs to upper body TM and 10 lbs to lower body TM after each cycle.

5/3/1 is one of the most popular and effective strength programs, created by powerlifter Jim Wendler. It focuses on slow, steady progress using submaximal weights and has helped thousands of lifters get stronger while avoiding burnout.

What you need: Barbell, Squat rack, Bench, Hardy app

Step 1:Calculate your Training Max for each lift
You'll need a Training Max for the four main lifts: Squat, Bench Press, Deadlift, and Overhead Press. Take 85-90% of your 1RM for each lift. When in doubt, go lighter - the program works best when you start conservatively.
Step 2:Understand the 3-week cycle
Each cycle has three weeks with different rep schemes. Week 1: 5/5/5+ (65%, 75%, 85% of TM). Week 2: 3/3/3+ (70%, 80%, 90% of TM). Week 3: 5/3/1+ (75%, 85%, 95% of TM). The "+" means you do as many reps as possible on the last set.
Step 3:Choose a template
Pick a 5/3/1 variation that fits your goals. Boring But Big (BBB) adds 5x10 work for size. First Set Last (FSL) repeats your first working weight. Triumvirate adds two assistance exercises. Hardy has many 5/3/1 templates ready to use.
Step 4:Plan your training week
Train 3-4 days per week, one main lift per day. A typical schedule: Monday (Squat), Tuesday (Bench), Thursday (Deadlift), Friday (Overhead Press). Always have at least one rest day between sessions.
Step 5:Add assistance work
After your main lift, add 50-100 reps of push exercises (dips, pushups), 50-100 reps of pull exercises (rows, pullups), and 50-100 reps of single-leg/core work. Keep it simple and don't overthink it.
Step 6:Progress your Training Max
After completing a 3-week cycle, add 5 lbs to your upper body Training Max (bench, press) and 10 lbs to your lower body Training Max (squat, deadlift). This slow progression is key to long-term success.

Common Mistakes

✗Starting with a TM that's too heavy - the program is designed to start easy and build momentum
✗Skipping the AMRAP sets or sandbagging them - these drive your progress
✗Adding too much accessory work and burning out before the main lifts
✗Increasing TM by more than prescribed because you hit a good AMRAP
✗Skipping deload weeks - they're built into the program for a reason
✗Program hopping after 2-3 cycles instead of trusting the slow, steady progress

The classic 5/3/1 Boring But Big 4-day template is free in Hardy - enter your Training Maxes once and every work set, 5x10 weight and deload of the cycle is calculated for you.

5/3/1 Boring But Big Routine Download Hardy