intermediateUpper/Lower

5/3/1

Jim Wendler's proven strength program. Slow, steady progression with submaximal training.

by Jim Wendler

Days/Week

Weeks

Phases

88%

Popular

Program Goals

Build strengthLong-term progressAvoid burnout

Built-in deload weeks

Sustainable long-term progress

Works with various accessory templates

Proven for strength gains

Legs

Squat 5/3/1BBB SquatsLeg CurlAb Work

Chest

Bench 5/3/1BBB BenchRowsTriceps

Back

Deadlift 5/3/1BBB DeadliftGood MorningsAb Work

Shoulders

OHP 5/3/1BBB OHPChin-upsCurls

Our AI will customize this template based on your profile

Days per week

Free • No credit card required

barbellsquat rackbench

Split TypeUpper/Lower

Phases4

PeriodizationWave

High volume linear progression based on 5/3/1. Aggressive progression for intermediates.