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Many seek complexity regarding strength training programming—new movements, exotic percentages, and “advanced” systems that require a spreadsheet to decode. Jim Wendler dismissed that. After years under the bar as a Division I football player, elite powerlifter, and coach, he created 5/3/1, a program based on simplicity, patience, and long-term gains.
The 5/3/1 system emphasizes doing less but doing it better. It centers on four main lifts, and each workout follows a progression of submaximal percentages, gradually increasing intensity while allowing enough recovery to come back stronger. Here, with the help of Jason Leenaarts, owner of Revolution Fitness And Therapy and a coach who’s been running the 5/3/1 system since 2010, we’ll break it all down for your benefit.
After competing as an elite powerlifter with a best total of over 2,000 pounds, Wendler realized that many lifters—himself included—were getting lost in details. Too much focus on max lifts and not enough steady progress.
Solid routine! Does this work well for natural athletes?
I was looking for exactly this. Thanks for the breakdown.
Great content. How would you adjust this for a 4-day split?
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