If you’re wondering how many days a week you should do the 5/3/1 workout program, the answer typically depends on your experience level and fitness goals. The most common approach is to follow a four-day-a-week schedule, allowing you to focus on one major lift per session while incorporating recovery days.

What is the 5/3/1 Workout Program?

The 5/3/1 workout program is a strength training regimen developed by Jim Wendler, designed to help individuals improve their core lifts: the squat, bench press, deadlift, and overhead press. It’s structured around four main workouts per week, each focusing on one of these lifts. The program emphasizes progressive overload, gradually increasing the weight as you gain strength.

How Many Days a Week Should You Do 5/3/1?

For most people, a four-day-a-week schedule is ideal. This allows for adequate recovery and consistent progress. Here’s a typical weekly breakdown:

• Monday: Squat
• Wednesday: Bench Press
• Friday: Deadlift
• Saturday: Overhead Press

This schedule provides three rest days, which are crucial for muscle recovery and growth. However, the program can be adjusted to fit different schedules and needs.

Can You Do 5/3/1 Three Days a Week?

Yes, you can adapt the 5/3/1 program to a three-day-a-week schedule. This might be suitable if you have time constraints or need more recovery time. In this case, you could rotate the lifts over three weeks:

• Week 1:

  • Day 1: Squat
  • Day 2: Bench Press
  • Day 3: Deadlift

• Week 2:

  • Day 1: Overhead Press
  • Day 2: Squat
  • Day 3: Bench Press

• Week 3:

  • Day 1: Deadlift
  • Day 2: Overhead Press
  • Day 3: Squat

This schedule allows you to maintain the program’s core principles while accommodating fewer training days.

What Are the Benefits of the 5/3/1 Program?

The 5/3/1 program offers several benefits, making it popular among strength training enthusiasts:

• Simplicity: The program is straightforward, focusing on core lifts with minimal complexity.
• Flexibility: It can be tailored to different schedules and fitness levels.
• Progressive Overload: The structured approach ensures steady strength gains.
• Focus on Strength: Prioritizes building strength over aesthetics.

What is a Typical 5/3/1 Workout?

Each workout in the 5/3/1 program follows a specific rep scheme for the main lift:

• Week 1: 3 sets of 5 reps
• Week 2: 3 sets of 3 reps
• Week 3: 1 set of 5 reps, 1 set of 3 reps, 1 set of 1 rep
• Week 4: Deload with lighter weights

In addition to the main lift, you can incorporate accessory exercises to target specific muscle groups and address weaknesses.

People Also Ask

How long should a 5/3/1 workout last?

A typical 5/3/1 workout session lasts about 60 to 90 minutes, including warm-up, main lift, and accessory exercises. The exact duration depends on the number of accessory exercises and rest periods between sets.

Is 5/3/1 good for beginners?

While the 5/3/1 program is not specifically designed for beginners, it can be adapted for those new to strength training. Beginners should focus on mastering proper form and technique before progressing to heavier weights.

Can 5/3/1 be used for bodybuilding?

Yes, the 5/3/1 program can be adapted for bodybuilding by incorporating more accessory exercises targeting muscle hypertrophy. However, its primary focus remains on building strength rather than muscle size.

How do you calculate weights for 5/3/1?

To calculate weights for the 5/3/1 program, determine your one-rep max (1RM) for each lift. Use 90% of that number as your training max, and base your percentages for each workout on this training max.

What accessories should I include in 5/3/1?

Accessory exercises in the 5/3/1 program should complement the main lifts and target specific weaknesses. Common accessories include pull-ups, dips, lunges, and core exercises.

Conclusion

The 5/3/1 workout program is a flexible and effective approach to building strength. Whether you choose a four-day or three-day schedule, the key is consistency and progressive overload. Adjust the program to fit your lifestyle and goals, and you’ll see significant improvements in your strength and overall fitness. If you’re interested in learning more about strength training techniques or programming, consider exploring related topics such as periodization strategies or nutrition for strength athletes.