Intermediate Strength
5/3/1 Strength Program
Jim Wendler's proven strength system
Based on the legendary 5/3/1 program. Focuses on slow, steady progression on the main lifts while building a strong foundation. Perfect for intermediate lifters who want consistent, long-term strength gains.
4
Days/Week
16
Weeks
60
Min/Session
20
Exercises
Weekly Schedule
Day 1: Squat Day
Squat 5/3/1
1 Back Squat (5/3/1)
3 × 5/3/1 protocol 2 Front Squats
5 × 10 3 Leg Press
3 × 10-12 4 Leg Curls
3 × 12-15 5 Ab Wheel
3 × 10-15 Day 2: Bench Day
Bench 5/3/1
1 Bench Press (5/3/1)
3 × 5/3/1 protocol 2 Dumbbell Bench
5 × 10 3 Dumbbell Rows
5 × 10 4 Face Pulls
3 × 15-20 5 Tricep Pushdowns
3 × 12-15 Day 3: Deadlift Day
Deadlift 5/3/1
1 Deadlift (5/3/1)
3 × 5/3/1 protocol 2 Romanian Deadlifts
5 × 10 3 Good Mornings
3 × 10-12 4 Pull-ups
4 × AMRAP 5 Hanging Leg Raises
3 × 10-15 Day 4: Press Day
OHP 5/3/1
1 Overhead Press (5/3/1)
3 × 5/3/1 protocol 2 Dumbbell Press
5 × 10 3 Lateral Raises
3 × 15-20 4 Chin-ups
4 × AMRAP 5 Curls
3 × 10-12 Equipment Required
Barbell Dumbbell
Target Muscles
Chest Back Shoulders Quads Hamstrings
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