Programme · Intermediate · 4 days a week
5/3/1
5/3/1 is a common intermediate strength programme. Four-week wave of percentages of training max with AMRAP top sets, then a deload. VALDA has it in its programme library: start it and VALDA sets up the sessions and starting weights, then moves you through the block week by week.
Free to start, 1 programme at a time. Already have the app? Open in VALDA takes you straight to it. In the app it's listed as “5/3/1 Percentage Waves”.
Is 5/3/1 for you?
Intermediate lifters who have run through a novice linear progression and want a sustainable, long-term strength programme. Also suited to busy lifters — the main work on each day is short, and assistance is flexible.
At a glance
- Level
- Intermediate
- Goal
- Strength
- Time
- 4 days a week, ~45–60 min a session
- Length
- 4 weeks
A four-week wave-loaded programme built around the four main barbell lifts: squat, bench press, deadlift, and overhead press. Each lift trains once per week, with percentages climbing for three weeks and then a lighter deload before the next cycle. Every top set on the first three weeks is an AMRAP (as many reps as possible), which is what drives the progression.
4 sessions
| Session | Exercises |
|---|---|
| Day A — Press |
|
| Day B — Deadlift |
|
| Day C — Bench |
|
| Day D — Squat |
|
Sessions from the first block (Week 1 — 5/5/5+). Later blocks change the loading.
The block
- Week 1 — 5/5/5+
- Week 2 — 3/3/3+
- Week 3 — 5/3/1+
- Week 4 — Deload
All weights are percentages of a training max, which is 90% of your true 1RM. Week 1: 65/75/85% × 5/5/5+. Week 2: 70/80/90% × 3/3/3+. Week 3: 75/85/95% × 5/3/1+. Week 4: 40/50/60% × 5/5/5 deload. The last set of weeks 1–3 is an AMRAP — push for reps beyond the prescribed number.
How the weights move
Each four-week cycle, the training max bumps upward: typically +2.5 kg on upper-body lifts (bench, press) and +5 kg on lower-body lifts (squat, deadlift). Big AMRAP reps on the top set confirm the jump is earned. If a cycle feels hard or AMRAPs miss targets, hold the training max flat or reset to 85-90% of it before ramping again.
Starting weights: Working sets are percentages of a training max, set at 90% of your estimated one-rep max.
5/3/1, with the maths done
- Sessions set up from the programme, ready to log
- Starting weights worked out from the programme's own rules and your estimated maxes, with a default where VALDA has no history yet. You can change any of them
- Moves you on to the next week of the block when you finish the current one
- Training max adjusted at the points the programme sets out
- Log sets from your phone, Apple Watch or Wear OS watch
5/3/1 questions
Who is 5/3/1 for?
Intermediate lifters who have run through a novice linear progression and want a sustainable, long-term strength programme. Also suited to busy lifters — the main work on each day is short, and assistance is flexible.
How many days a week is 5/3/1?
As VALDA runs it: 4 days a week, ~45–60 min a session.
How does progression work on 5/3/1?
Each four-week cycle, the training max bumps upward: typically +2.5 kg on upper-body lifts (bench, press) and +5 kg on lower-body lifts (squat, deadlift). Big AMRAP reps on the top set confirm the jump is earned. If a cycle feels hard or AMRAPs miss targets, hold the training max flat or reset to 85-90% of it before ramping again.
Can I run 5/3/1 in VALDA?
Yes. It's in VALDA's programme library: start it and VALDA sets up the sessions and starting weights, then moves you through the block week by week. You can start it on the free plan, 1 programme at a time. Automatic progression: Free: 6 sessions · Pro: unlimited.
Is VALDA affiliated with Jim Wendler?
No. VALDA is not affiliated with or endorsed by Jim Wendler. This page describes the programme as VALDA runs it.
Where 5/3/1 comes from
Jim Wendler first published 5/3/1 in the book *5/3/1: The Simplest and Most Effective Training System for Raw Strength* (2009), with substantial updates in *Beyond 5/3/1* and *5/3/1 Forever*. VALDA adapts the wave structure and AMRAP progression for use inside the app, but does not claim authorship of the method.
VALDA is not affiliated with or endorsed by Jim Wendler. The programme belongs to its author; this page describes it as VALDA runs it.
This page describes a common training programme for information. It isn't a personal prescription.