5 3 1 powerlifting program

[GavinParkPT]

The 5/3/1 Powerlifting Program is a popular strength training program developed by Jim Wendler, an elite powerlifter. It's designed to help lifters of all levels build strength and muscle through a simple yet effective structure. Here's a breakdown of how it works:

Structure
The program is built around 4-week cycles (also known as "waves"). Each week focuses on different rep ranges and intensities for the main lifts2.

Core Lifts
The program centers around four main compound lifts:

Squat
Bench Press
Deadlift
Overhead Press

Weekly Breakdown

Week 1: 5 sets of 5 reps at 65% of your 1RM
Week 2: 3 sets of 3 reps at 70% of your 1RM
Week 3: 5 sets of 5 reps at 75% of your 1RM
Week 4: 1 set of 5 reps, 1 set of 3 reps, and 1 set of 1 rep at 80%, 85%, and 90% of your 1RM, respectively

Example
If your 1RM for the squat is 300 pounds:

Week 1: Squat 5 sets of 5 reps at 195 pounds (65% of 300 pounds)
Week 2: Squat 3 sets of 3 reps at 210 pounds (70% of 300 pounds)
Week 3: Squat 5 sets of 5 reps at 225 pounds (75% of 300 pounds)
Week 4: Squat 1 set of 5 reps at 240 pounds, 1 set of 3 reps at 255 pounds, and 1 set of 1 rep at 270 pounds

Accessory Work
In addition to the main lifts, the program includes accessory exercises to target smaller muscle groups and improve overall strength. These exercises can be tailored to your specific needs and goals.

Benefits

Simplicity: The program is straightforward and easy to follow.
Progressive Overload: Gradually increasing the weight ensures continuous strength gains.
Flexibility: The program can be adjusted based on your schedule and recovery needs.
Effectiveness: Many lifters have seen significant strength improvements using this program.

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