IntermediateStrength

5/3/1 (Wendler)

The 5/3/1 program is built on four main lifts — squat, bench, deadlift, and overhead press — each trained once per week. Progression is based on a training max (90% of true 1RM), with monthly increases. The program prioritizes consistent, long-term strength gains over aggressive peaking.

Days/Week

Intermediate

Level

Strength

Goal

Program Structure

Squat Day

Squat + Accessories

Back Squat 5/3/1 sets
Front Squat 3x8 (BBB)
Leg Press 3x10
Ab Wheel 3x15

Bench Day

Bench + Accessories

Bench Press 5/3/1 sets
Close Grip Bench 3x8 (BBB)
DB Rows 4x10
Face Pulls 3x15

Deadlift Day

Deadlift + Accessories

Deadlift 5/3/1 sets
Romanian Deadlift 3x8 (BBB)
Leg Curls 3x12
Back Extensions 3x15

OHP Day

Overhead Press + Accessories

Overhead Press 5/3/1 sets
DB Shoulder Press 3x10 (BBB)
Pull-ups 4xAMRAP
Lateral Raises 3x15

Progression Model

4-week cycles. Week 1: 3x5 @ 65/75/85%. Week 2: 3x3 @ 70/80/90%. Week 3: 5/3/1 @ 75/85/95%. Week 4: Deload @ 40/50/60%. Add 5lbs to upper lifts and 10lbs to lower lifts each cycle.

Best For

✓Intermediate lifters focused on long-term strength
✓Athletes who prefer structured, predictable programming
✓Lifters who can train 4 days per week
✓Those who want simple, proven methodology

How to use this template on IronCoaching

This 5/3/1 (Wendler) template is designed as a starting point. Coaches can recreate it in the IronCoaching program builder with full control over sets, reps, RPE targets, rest periods, and exercise order. Once built, assign the program directly to clients through the client management dashboard.

Athletes receive the program in IronLedger, the companion workout tracker app, where they log every session. Coaches can monitor compliance, review completed workouts, and track performance analytics like estimated one-rep max progression, weekly volume trends, and RPE accuracy — all without relying on self-reported check-ins.

This template works well as a moderate-frequency training plan. Adjust volume and intensity based on the athlete's training age, recovery capacity, and goals. For guidance on structuring programs, see the workout program design guide.

Use this template

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