Wendler's 5/3/1 Strength Program
The proven long-term strength builder. 4-week cycles with AMRAP top sets and Boring But Big assistance. 4 days per week, one main lift per day.
Program Overview
Cycle4 Weeks
Days/Week4
Main Work3 sets
BBB Assistance5x10 @ 50%
Weekly Structure
Week 1 (5s)
65% x 575% x 585% x 5+
Week 2 (3s)
70% x 380% x 390% x 3+
Week 3 (5/3/1)
75% x 585% x 395% x 1+
Week 4 (Deload)
40% x 550% x 560% x 5