Nishaana
The 5/3/1 program.
The 5/3/1 is a intermediate long-term strength program run 4 days a week. Jim Wendler's 5/3/1: percentage-based waves around the four big lifts, with a final AMRAP set each week. Slow, sustainable, and built to keep adding plates for years.
Overview
Jim Wendler's 5/3/1: percentage-based waves around the four big lifts, with a final AMRAP set each week. Slow, sustainable, and built to keep adding plates for years.
Who it's for: Intermediates who have stalled on linear programs and want steady long-term strength.
Weekly schedule
Check off days as you train, or pick the lifts for each day from the exercise library — let Nishaana fill them in and track it for you automatically.
How to progress
Monthly cycles using a training max; add 2.5 kg (upper) / 5 kg (lower) to your max each cycle. If you stall for two sessions in a row, take a small deload and build back — see progressive overload for the full method.
Related programs
Common questions.
Is the 5/3/1 good for beginners?
The 5/3/1 is a intermediate program. Intermediates who have stalled on linear programs and want steady long-term strength. If you are brand new to lifting, start with a beginner full-body or StrongLifts 5x5 program first.
How many days a week is the 5/3/1?
4 days a week. Jim Wendler's 5/3/1: percentage-based waves around the four big lifts, with a final AMRAP set each week. Slow, sustainable, and built to keep adding plates for years.
How do you progress on the 5/3/1?
Monthly cycles using a training max; add 2.5 kg (upper) / 5 kg (lower) to your max each cycle.
What equipment do I need for the 5/3/1?
A barbell, plates, a squat rack and a flat bench cover every main lift; a pull-up bar and light dumbbells handle the accessories.
How long should I run the 5/3/1 before switching?
5/3/1-style programs are built to run indefinitely in repeating cycles — most lifters stay on some version of it for years, adjusting Training Max resets as progress slows.
How is the 5/3/1 different from the Push Pull Legs?
The 5/3/1 runs 4 days/week aimed at long-term strength, while the Push Pull Legs runs 6 days/week aimed at hypertrophy & strength. Pick the 5/3/1 if intermediates who have stalled on linear programs and want steady long-term strength; pick the other if that fits your schedule or goal better.
Can I run the 5/3/1 for free?
Yes. You can follow the full 5/3/1 schedule free in Nishaana — it loads the weekly plan, pre-fills your sets and auto-progresses your weights as you hit your targets.
Start the 5/3/1 today.
Follow the full schedule free in your browser — the app handles the progression for you.
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