531

531, commonly written as 5/3/1, is a strength training program developed by Jim Wendler. It is designed to build maximal strength in a simple, sustainable format and is widely used by powerlifters, athletes, and fitness enthusiasts. The program centers on four core lifts: squat, bench press, deadlift, and overhead press. For each lift a training max is established, typically a conservative fraction of the lifter’s actual 1RM, and this TM is used to determine weekly working weights.

A standard 531 cycle runs over four weeks. In Week 1 the lifter performs three sets of five reps (five-by-five). In Week 2 the repetition scheme is three sets of three reps. Week 3 follows a 5/3/1 pattern, with the sets delivering five reps on the first top set, three on the second, and one or more on the final top set. Week 4 is a deload week with lighter weights to promote recovery. After each cycle the weights are increased gradually, and the cycle can be repeated with updated training maxes, allowing progressive overload over time.

The basic structure is supplemented by numerous optional templates and variations. Popular add-ons include Boring But Big (extra sets of ten on the main lifts), First Set Last (using the first work set as a benchmark for the rest of the session), and Joker Sets (regression-free extra work on heavy days). Variants such as Beyond 5/3/1 adapt the core principle to different goals, frequencies, and injury considerations.

Overall, 5/3/1 is characterized by its simplicity, emphasis on mastering the main lifts, and steady, repeatable progression. It is adaptable to different training histories and can be customized with accessory work to fit individual goals.