The 5/3/1 split is a strength training program that uses a simple structured approach to deliver big results.

Designed by Jim Wendler, the 5/3/1 split emphasizes four core lifts — squat, deadlift, bench press, and overhead press. It uses a progressive overload system that is easy to follow and extremely effective.

The 5/3/1 can be used by beginners looking for an easy-to-follow routine and experienced lifters seeking sustainable progress. It provides a proven system for improving strength that balances progress with recovery.

This article explores the key elements that make the 5/3/1 split both highly accessible and highly effective. Let’s dive into it.

The 5/3/1 Workout Split

The 5/3/1 workout was created by Jim Wendler in 2009 and has since gained widespread popularity. 

It’s a simple and effective program that focuses on performing essential compound lifts using the principles of progressive overload. Progressive overload is a resistance training principle generally involving lifting heavier weights to spur muscle growth.

Adequate muscle recovery is another important factor in this program. Because of this, the last week is entirely dedicated to de-loading or using significantly lighter weights.

How Does This Workout Split Work?

Individuals using the 5/3/1 workout plan are recommended to workout four times per week. 

Over the course of these four workouts, they would perform the overhead press, bench press, deadlift, and squat. Additional exercises, known as assistance exercises, can also be included. These are exercises intended to support the core lift without overpowering it.

If the lifter can only manage three workouts in a week, that’s also okay. In that case, they would perform the last remaining exercise the following week. However, not skipping one of the four compound lifts is an important piece of seeing results.

Here is a simplified example of the first four weeks of your lifting schedule when following the 5/3/1 method. 

In this example, one-repetition max (1RM) is the maximum amount of weight you can lift for a single rep.

After this initial cycle, you would perform each of these workouts in the same order. However, in order to make use of the principles of progressive overload, you would now increase your weights. 

Add five pounds to your 1RM for the overhead and bench press and ten pounds to your squat and deadlifts. This is where the magic happens. Over time, your muscles will increase in strength and size in order to support the heavier load.

On the fourth and final week of the 5/3/1 workout, it’s time to significantly de-load each exercise.

Although this may seem counterintuitive, it is actually a key mechanism of this workout style’s hypertrophy potential. A week of lifting far below your 1RM allows your muscle to fully recover before another round of heavy lifting.

Day 1: Overhead Press

There are a few different overhead press variations, which effectively target different upper-body muscles. However, as far as the 5/3/1 split is concerned, the barbell front overhead press is the best lift option.

Also known as the military press, the overhead press targets the anterior deltoids located on the front of the shoulder. The triceps, upper chest, middle, and rear deltoid muscles also play a supporting role during the lift. 

If performed while standing, the core muscles are involved as they help to stabilize the trunk. This makes it a well-balanced exercise and an effective option for improving functional upper-body strength, hence its inclusion in this split.

Consistent use of the overhead press during the 5/3/1 split can impact your physique in different ways. Most notably, by enhancing posture and improving your ability to perform overhead lifts, both in and out of the gym.

Day 2: Bench Press

A staple in most lifter’s upper-body routines, the bench press is designed to target the entire pectoralis major muscle group. Located on the chest, the three heads of the pecs provide the driving force for many pushing movements. 

Working alongside the pectoralis muscles, the anterior deltoids, serratus anterior, and triceps are also involved in the bench press. However, with the exception of the triceps, these muscles play a more stabilizing role for the shoulder and elbow joints.

Like the overhead press, there are several bench press variations for you to choose from. Of these, the barbell flat bench press is most highly recommended.

However, in order to provide workout variety and enhance the targeting of different muscles, you may choose another variation. Using an incline bench or opting for dumbbells instead of a barbell are two viable options that provide unique benefits.

Day 3: Deadlift

There are many deadlift benefits, as this exercise is considered the best for increasing functional strength. Regular deadlift practice can support several essential everyday movements, like lifting groceries or heavy furniture.

This exercise focuses on posterior muscles, or those located along the back of the body. These include the glutes, hamstrings, gastrocnemius, and soleus (calf) muscles. 

However, the quadriceps are also heavily involved, as well as the key core and several upper body muscles. Essentially, deadlifts are designed to provide well-rounded targeting to most major muscle groups in the body.

Several deadlift variations exist, including the Romanian deadlift, stiff-leg deadlift, and sumo deadlift. However, the conventional deadlift is generally recommended for the 5/3/1 split.

Day 4: Squat

Squats in the 5/3/1 are intended to balance out the effect of deadlifts, a largely posterior muscle-targeting exercise. 

Unlike deadlifts, squats are a quadriceps-dominant exercise. However, they do require the involvement of the glute muscles to a high degree, especially during the lifting phase.

The performance of both squats and deadlifts can help prevent muscular imbalances between these two major lower-body muscle groups.

An added benefit of squats is their effect on the erector spinae. These muscles, located on the lumbar spine (lower back), are integral to trunk stability during movement.

Strengthening the erector spinae can improve comfortable posture. Since back pain tends to originate from the lower back, strengthening the erector spinae can also impact lower back pain.

How Do I Calculate My 1RM?

Your one-repetition max, or 1RM, is the most weight you can lift for a single rep with good form. 

Calculating your one-repetition max is an essential first step in following the 5/3/1 workout. This will allow you to determine the loading recommendations for each exercise. 

As you’ll notice, these differ slightly between each set and change drastically each week.

The following steps will help you safely discover your single repetition maximum:

1. Start by doing a thorough warm-up.
2. Begin your regular lifting practice, starting with a weight you can easily manage for 8-10 reps.
3. Load the exercise heavier until you can only perform 3-5 reps.
4. Using a friend or trainer to spot you, increase the weight incrementally until you can perform only one repetition.
5. You will use this number to calculate the loading recommendation for each exercise.

If you are unable to perform a single repetition with good form, decrease the load slightly and try again.

Benefits Of The 5/3/1 Workout

The 5/3/1 workout split has been used by tens of thousands of lifters globally to great success. Although there are plenty of benefits that you can glean from this workout style, these are the most sought-after.

Straightforward Structure

One of the biggest benefits of the 5/3/1 workout style is its ease of execution. Beginners and advanced lifters can benefit from this straightforward workout style with an easy-to-follow structure that focuses on progressive overload.

Compared to more complex programs, the 5/3/1 split eliminates unnecessary complexity by revolving around four core compound lifts. This makes it easy for beginners to master the necessary form, while most experienced lifters have previous experience with each lift.

Additionally, this workout split leaves no room for error. After deciphering your 1RM for each compound lift, straightforward calculations are used to determine future loading recommendations.

The 5/3/1 workout split offers sustainable long-term gains by focusing on incremental progress and ensuring adequate post-workout recovery.

Adequate Muscle Recovery

Many workout routines designed to improve overall strength focus on heavy lifts to improve muscular hypertrophy. However, they fail to consider that adequate muscle recovery is also a key factor in muscle growth.

When you strength train, tiny tears are created in your muscle fibers. These tears are then repaired using protein amino acids, a process called muscle protein synthesis. Afterward, your muscles are bigger and stronger than they were previously. 

One of the core components of 5/3/1 is the built-in de-load week, which occurs every fourth week of each training cycle. During this week, you lift significantly lighter weights. This allows your muscles to recover from the heavier loads of the previous three weeks. 

This planned recovery phase prevents overtraining and allows for full muscle repair before the next cycle of heavy lifting​. It is one of the unique factors that contribute to the efficacy of the 5/3/1 workout split.

Well-Rounded Routine

The 5/3/1 workout was created by Jim Wendler after he made a major realization about the limits of his physique. Unable to perform more than heavy squats, he wanted a routine that effectively balanced mobility and functional strength.

The core lifts included in the 5/3/1 split are all compound multi-joint lifts. They use a full and functional range of motion through the joints to enhance joint mobility. This helps to enhance functional movement instead of simply improving the loading potential of a single lift.

Furthermore, the routine is designed to evenly target each major muscle group. The squat helps to target the legs and core, while the deadlift strengthens the posterior chain. The bench press is great for the chest, shoulders, and triceps, and the overhead press works the shoulders and upper body. 

These lifts collectively ensure balanced development of the upper and lower body muscles. They also help to reduce the potential for muscular imbalances, which can affect athletic performance and cause joint pain.

Who Is The 5/3/1 Workout Good For? 

Intermediate and advanced lifters are two groups that can highly benefit from following a 5/3/1 workout split. 

When following a 3 day workout split, or any other popular training style, most people eventually hit a plateau. 

A normal part of any lifting routine, plateaus occur when progress stalls despite consistent training effort. They may be caused by insufficient recovery time, a lack of workout variety, or insufficient overload.

Unique to the 5/3/1 workout split is its ability to address each of these potentially limiting factors. 

For example, including different assistance exercises helps increase workout variety. Additionally, de-loading lifts for added recovery and progressive overload principles are foundational pieces of this workout style.

Conclusion

The 5/3/1 split is a functional 4-day split that offers a highly effective and sustainable approach to strength training. 

Its focus on compound core lifts ensures a balanced development of the major muscle groups. It also ensures an easy-to-follow, structured progression that sets you up for long-term growth without overwhelming complexity. 

Individuals who want to dedicate more than four days to the gym per week might benefit more from the Arnold split. However, the 5/3/1 workout split is nonetheless ideal for all experience levels. 

Both beginners wanting a clear roadmap on how to build strength and experienced lifters looking to overcome plateaus can benefit.