5/3/1 is a strength training program developed by the power lifter Jim Wendler, and original laid out in his book 5/3/11. Wendler went on to expand and improve upon the program with a powerlifting version, Beyond 5/3/1 , and 5/3/1 Forever2.
- Start too light
- Progress Slow
- Use Multi-Joint Movements/Exercises
- Set Personal Records
Main areas of concern:
Balance across these domains.
In the later books, Wendler introduces varied programming cycles beyond the “standard” of Week 1 5+ sets, Week 2 3+ Sets, Week 3 1+ sets. I personally have tried the following variations:
- 1000% Awesome leader and anchor
- A full body workout on each work day. Seemed balanced and not boring.
- Krypteria Part 1