People at the gym love bragging about their bench press and deadlift numbers, but most plans just leave you spinning your wheels. The 5 3 1 is different. It's a simple road map for getting stronger week after week, without fancy gear or confusing spreadsheets. The name says it all—your main lifts get hit for sets of 5 reps, 3 reps, and finally just 1 max rep, all spread out across a month. That's it.
The genius? You focus on the big stuff: squat, deadlift, bench, and overhead press. No weird machines, no endless curls—just the main builders. Every week, your weights go up in a way that's hard to mess up. Lifters like that the rules are clear. You don’t need elite genetics or hours of free time. You only need consistency and a willingness to follow simple math with your lifts. This is the program people stick with for years, not weeks, because grinding out progress is built right in.
The 5 3 1 Basics
The 5 3 1 plan boils down to this: you train four main lifts — squat, deadlift, bench press, and overhead press. Each week you work these lifts for different numbers of reps and weights, all set out and simple to follow. This isn’t about showing off in the gym every day; it’s about stacking little wins and keeping your joints happy for the long haul.
The breakdown is straightforward. The plan rolls over four weeks, with each week using a different rep scheme:
- Week 1: 3 sets of 5 reps (5/5/5+)
- Week 2: 3 sets of 3 reps (3/3/3+)
- Week 3: 5 reps, 3 reps, then as many reps as possible with a heavy single (5/3/1+)
- Week 4: Deload (lighter week, easy sets)
The “+” in those lines means you push that last set for as many quality reps as you can, but don’t go until your form breaks down. This helps build strength and confidence with heavier weights. You track everything, so you know exactly what you need to hit next week — no guessing.
What really sets the 5 3 1 apart is its use of percentages. Your sets are based on a number called your "training max,” usually about 90% of your true one-rep max for each lift. This keeps you from burning out and lets you add weight in small, steady jumps.
| Week | Set 1 (%) | Set 2 (%) | Set 3 (%) |
|---|---|---|---|
| 1 | 65 | 75 | 85 |
| 2 | 70 | 80 | 90 |
| 3 | 75 | 85 | 95 |
| 4 (Deload) | 40 | 50 | 60 |
Each percentage is taken from your training max, not your best-ever lift. This subtle tweak is why so many lifters avoid burnout and keep making gains. Instead of chasing ego numbers, you focus on high-quality reps and steady improvement. Make sure you round down on your weights if your numbers fall in between; being a little conservative pays off when it’s time to add plates in the next cycle.
Why the 5 3 1 Works
If you’ve ever burned out trying to squat heavy every week or didn’t know when to bump up your weights, the 5 3 1 sorts all that out. You build strength by doing just enough, not too much, and your body has time to recover and adapt.
This routine stands out because you’re working with set percentages of your max on the main lifts. That means you’re not maxing out in the gym every session, but you’re always putting in enough effort to trigger muscle growth. Here’s what a typical month looks like with your numbers mapped out:
| Week | Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| 1 | 65% x 5 | 75% x 5 | 85% x 5+ |
| 2 | 70% x 3 | 80% x 3 | 90% x 3+ |
| 3 | 75% x 5 | 85% x 3 | 95% x 1+ |
| 4 (Deload) | 40% x 5 | 50% x 5 | 60% x 5 |
The real kicker? Progress never feels random. You start light enough to nail your form, then slowly add weight as your body gets stronger. That “+” on the last set just means you go all out—try to get as many reps as you can while keeping good technique. Most people find they actually break their old personal records more often, because the approach keeps them healthy and hungry for progress.
Another major plus is the focus on consistency. You’re practicing the same big lifts often, so you actually get better at them. There’s no confusion on what you’re doing. Each cycle, you try to beat your best by just a little—one more rep, a couple extra pounds. This weekly structure keeps you motivated since you see results stacking up, not stalling. That’s why so many lifters swear by the 5 3 1 if they want real, long-term gains.
How to Set Up the Program
Setting up 5 3 1 is way more straightforward than it first looks. You don’t need an app, a spreadsheet, or a calculator with too many buttons. All you need is a training log and a little math. Here’s what you actually do.
- Figure Out Your Training Max (TM): Take your real one-rep max (the most you can lift for a single rep) for the four big lifts—squat, deadlift, bench press, and overhead press. Multiply each by 0.9. That’s your TM. So, if you bench 200 lbs, your TM is 180 lbs. This gives you a safety cushion and keeps progress steady.
- Plan Your Weeks: Each week uses three main set and rep combos—week 1 is 5 reps, week 2 is 3 reps, and week 3 is 5/3/1 (one heavy set of 5, then 3, then 1). Week 4 is a lighter “deload.” Never skip the deload even if you feel tough—it keeps you from crashing.
- Pick Your Percentages: Each workout, you’ll do three "work sets" using a percentage of your TM. For example:
- Week 1: 65% x 5, 75% x 5, 85% x 5+ (last set is max reps, but stop before grinding)
- Week 2: 70% x 3, 80% x 3, 90% x 3+
- Week 3: 75% x 5, 85% x 3, 95% x 1+
- Week 4 (deload): 40% x 5, 50% x 5, 60% x 5 (easy weights, just moving the bar)
- Stick to the Core Lifts: Each workout focuses on 5 3 1 programming for one main lift. Hit that one hard, then move to basic accessories like pull-ups or lunges to help weak points.
- Increase Gradually: Every new cycle (month), bump your TM by 5 lbs for upper body lifts and 10 lbs for lower body stuff. Small, steady jumps keep you moving forward without stalling out or getting hurt.
Don’t overthink it—consistency is what matters most. The real secret is showing up week in, week out and letting those tiny jumps in weight add up. Guys in their 40s and 50s swear by it because their joints aren’t trashed and they’re still getting stronger years later.
Pro Tips for Making Progress
If you want the 5 3 1 program to deliver serious results, you need to nail the basics—then add smart touches along the way. It’s not about fancy add-ons; it’s about doing the essentials better and smarter every cycle.
First off, don’t rush things by setting your max numbers too high. Most folks wreck their progress here. Use a "Training Max" that’s about 90% of your actual one-rep max. For example, if your real max deadlift is 400 lbs, start plugging your numbers into 5 3 1 using 360 lbs. This keeps you hungry and leaves gas in the tank for steady monthly gains.
Another key: small increases beat big jumps. The program usually calls for adding 5 pounds to your upper-body lifts (like bench or press) and 10 to your lower-body lifts (squat, deadlift) every month. This might seem tiny, but look at the numbers:
| Lift | Monthly Increase | Annual Increase |
|---|---|---|
| Bench/Press | 5 lbs | 60 lbs |
| Squat/Deadlift | 10 lbs | 120 lbs |
It adds up. Trying to jump faster usually just stalls you out. Stay patient.
Don’t skip the "boring" assistance work. Stuff like pull-ups, dips, and rows aren't just fluff—they help you build muscle that supports your main lifts. Think of them as building armor for your body so you don’t break down or get stuck.
Stick with the same lifts each cycle. People get bored or greedy and try to swap out barbell back squats for goblet squats, or some machine variation. That’s just sabotaging your groove. Progress is easiest when you keep things predictable and chip away at your numbers.
Finally, watch your recovery like a hawk. If you’re sleeping less than 7 hours or not eating enough protein (aim for at least 0.7 grams per pound of bodyweight), your lifts will stall. Take rest days seriously—they’re where you grow, not just the gym.
One last thing: log every rep. No one trusts their brain to remember what happened last month. Seeing old numbers and small wins keeps your motivation up and shows if things are moving in the right direction. A cheap notebook or a workout app—they both get the job done.