5/3/1 Powerbuilding Routine

Sang Kyun K.

Steve R.

Note: as one reviewer pointed out, my original description failed to mention the concept of the training max. The training max is an important concept in 531. Your training max is equal to your 1 rep max times 90%. You should base all weights you use on this training max rather than your one rep max. This ensures you will always be able to hit the prescribed reps and weight. After you run through the program, you add 5 lbs to your upper body training maxes and 10lbs to your lower body training maxes before running the program again. If you would like to learn more about the training max, you can find more information online or in any of Jim Wendler’s 531 books. 

I’m really happy to see this become popular! Please leave reviews (good or bad) and let me know if there is anything you like or don’t like. I originally wrote this for me and my needs, so let me know of any shortcomings this variation has and how it can be better tailored to a wider audience. 

This is a 531 variation heavily inspired by the “Simplest Strength Template” from 5/3/1 Second Edition. This program is effective for both strength and hypertrophy. 

The program uses the 3/5/1 wave structure introduced in Wendler’s 5/3/1 for Powerlifting. This is so you’re nice and fresh for the final week of the program when you have your heaviest top set. 

As for back off sets, the program here has a unique structure. In the first week, you will do triples at moderate weight for a nice mix of volume and heavy weight. The second week, you will perform minimum reps on your top set (don’t push for a PR) and then perform heavy singles in place of traditional back off sets. This is to prepare yourself mentally and neurologically for the heavy top set in week 3 (the hardest set of the wave). In week 3, you will do sets of 5 after your top set for maximum volume. Since your’e deloading the next week, who cares? You may as well get as much volume in as you can. In week 4, you deload. 

Add 5 lbs to your upper movements, 10 lbs to your lower movements, and do it again. 

For accessories, each lift has one main accessory movement. This will be done following the main 5/3/1 work for the day. Just like the main 5/3/1 movements, these are progressed by 5-10lbs a cycle (5 for upper, 10 for lower). Traditional bodybuilding accessories are also included to work any points the main lifts don’t address.

3 reviews for 5/3/1 Powerbuilding Routine

Sang Kyun K.

Steve R.