by Hardy
Jim Wendler's 5/3/1 Triumvirate: the classic 4-day strength program built on squat, bench press, deadlift and overhead press over a 4-week cycle. Three working weeks plus a deload, with every set calculated from your training max by Hardy automatically.
Each workout is one main lift at training-max (TM) percentages with an AMRAP final set, followed by exactly two assistance exercises — three lifts per day, the “triumvirate” that gives the template its name:
Main lift percentages:
Your training max is 90% of your 1RM. After each completed cycle, add 2.5 kg to the upper-body training maxes and 5 kg to the lower-body ones — slow, sustainable strength progression.
Warm up to the first work set (for example 40 / 50 / 60% of TM for 5 / 5 / 3 reps), and follow Wendler's advice to add conditioning work 2–3 times per week alongside the lifting.
Starting TM is 90% of 1RM.
Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.
Double Progression: Work within 10-12 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.
Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.
Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.
Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.
Double Progression: Work within 10-12 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.
Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.
Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.
Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.
Double Progression: Work within 10-12 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.
Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.
Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.
Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.
Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.
Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.
Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.