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 Barbell Back Squat
3 × 5/3/1 protocol 2 Barbell Front Squat
5 × 10 3 Leg Press
3 × 10-12 4 Leg Curl (Seated)
3 × 12-15 5 Ab Wheel Rollout
3 × 10-15 Day 2: Bench Day
Bench 5/3/1
1 Barbell Bench Press (Flat)
3 × 5/3/1 protocol 2 Dumbbell Bench Press (Flat)
5 × 10 3 Dumbbell Single-Arm Row
5 × 10 4 Face Pulls (High)
3 × 15-20 5 Tricep Pushdowns
3 × 12-15 Day 3: Deadlift Day
Deadlift 5/3/1
1 Deadlift
3 × 5/3/1 protocol 2 Romanian Deadlift (RDL)
5 × 10 3 Good Mornings
3 × 10-12 4 Pull-ups (Wide Grip)
4 × AMRAP 5 Hanging Leg Raises
3 × 10-15 Day 4: Press Day
OHP 5/3/1
1 Barbell Overhead Press
3 × 5/3/1 protocol 2 Dumbbell Bench Press (Flat)
5 × 10 3 Lateral Raises
3 × 15-20 4 Chin-ups
4 × AMRAP 5 Barbell Curl
3 × 10-12 Equipment Required
Barbell Dumbbell
Target Muscles
Chest Back Shoulders Quads Hamstrings
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