Programme · Intermediate · 4 days a week

5/3/1 SSL

5/3/1 SSL is a common intermediate strength programme. Percentage-wave main work plus a back-off block at the middle working set weight. 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.

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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 Second Set Last”.

Is 5/3/1 SSL for you?

Intermediate lifters running 5/3/1 who have spent time on a lighter leader (FSL, 5's PRO) and want to push volume at a higher relative intensity for a short block. Not a starting point — come to SSL with an established 5/3/1 training max.

At a glance

Level
Intermediate
Goal
Strength
Time
4 days a week, ~60–75 min a session
Length
4 weeks

A heavier 5/3/1 supplemental variant: the standard four-week wave on the main lifts, followed by 5 sets of 5 reps at the SECOND (middle) working set weight of the day. Significantly more taxing than FSL and intended as a short-term anchor block, not a long-term template.

4 sessions

5/3/1 SSL sessions
SessionExercises
Day A — Press
  • Overhead Press · 3×5+
  • Overhead Press · 5×5
Day B — Deadlift
  • Deadlift · 3×5+
  • Deadlift · 5×5
Day C — Bench
  • Bench Press · 3×5+
  • Bench Press · 5×5
Day D — Squat
  • Squat · 3×5+
  • Squat · 5×5

Sessions from the first block (Week 1 — 5/5/5+). Later blocks change the loading.

The block

  1. Week 1 — 5/5/5+
  2. Week 2 — 3/3/3+
  3. Week 3 — 5/3/1+
  4. Week 4 — Deload

Same 5/3/1 wave as FSL on the main lift. After the top set, drop the bar to the middle working-set percentage of the day and run 5 sets of 5 — 75% Week 1, 80% Week 2, 85% Week 3. Week 4 is a straight deload with no SSL sets. Total volume is similar to FSL but done at a heavier weight.

How the weights move

Training max bumps each four-week cycle: +2.5 kg upper, +5 kg lower. Wendler recommends running SSL for only 2 cycles post-reset before rotating to a lighter leader template — the intensity-volume combination is not sustainable longer term. Two consecutive stalled cycles trigger a full reset to 90% TM and a switch to an FSL or 5's PRO leader before a subsequent SSL anchor.

Starting weights: Working sets are percentages of a training max, set at 90% of your estimated one-rep max.

5/3/1 SSL, 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
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Quick answers

5/3/1 SSL questions

Who is 5/3/1 SSL for?

Intermediate lifters running 5/3/1 who have spent time on a lighter leader (FSL, 5's PRO) and want to push volume at a higher relative intensity for a short block. Not a starting point — come to SSL with an established 5/3/1 training max.

How many days a week is 5/3/1 SSL?

As VALDA runs it: 4 days a week, ~60–75 min a session.

How does progression work on 5/3/1 SSL?

Training max bumps each four-week cycle: +2.5 kg upper, +5 kg lower. Wendler recommends running SSL for only 2 cycles post-reset before rotating to a lighter leader template — the intensity-volume combination is not sustainable longer term. Two consecutive stalled cycles trigger a full reset to 90% TM and a switch to an FSL or 5's PRO leader before a subsequent SSL anchor.

Can I run 5/3/1 SSL 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 SSL comes from

SSL was published by Jim Wendler in *Beyond 5/3/1* and refined in *5/3/1 Forever*, framed as an "anchor" template — heavier, shorter duration, best used after a leader block has built work capacity. VALDA adapts the wave and back-off structure 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.

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