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Wendler's 3/5/1 - Powerlifting

by Rihards D.

Program Description

After each 4 weeks increase squat and deadlift TM by 5kg / 10lbs. After each 4 weeks increase ohp and bench press by 2.5kg / 5lbs. On last week, second 100% set can be above 100% depending on how you feel. 1RM you enter should be around 90% of your actual 1RM.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    180 minutes
  • Created
    May 27, 2025 10:12
  • Last Edited
    Jun 18, 2025 08:09

Summary

Unleash your strength with Wendler's 3/5/1 Powerlifting program, designed for serious lifters ready to elevate their game. Over the course of 4 weeks, you'll train 4 days a week, focusing on the core lifts: squat, bench press, and deadlift, while incorporating accessory movements to enhance your overall power. This structured approach emphasizes progressive overload, ensuring you're consistently pushing your limits and building muscle. Get ready to transform your lifts and achieve new personal records!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1
1
1
1
3+ reps
1+ reps
1+ reps
8+ reps
90%
95%
100%
70%
3
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Single Leg Press
3
6-8 reps
RPE 7-9
5
Plank
1
0.5-1 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
2
Squat (Barbell)
1
1
5+ reps
8+ reps
85%
65%
3
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
65%
65%
65%
65%
65%
65%
4
Single Leg Press
3
6-8 reps
RPE 7-9
5
Plank
1
0.5-1 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Squat (Barbell)
1
2
1
1+ reps
1+ reps
8+ reps
95%
100%
75%
3
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
75%
75%
75%
75%
75%
75%
4
Single Leg Press
3
6-8 reps
RPE 7-9
5
Plank
1
0.5-1 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Squat (Barbell)
2
5 reps
60%
3
Sumo Deadlift (Barbell)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
50%
50%
50%
50%
50%
4
Single Leg Press
3
6-8 reps
RPE 5-7
5
Plank
1
0.5-1 mins
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
1
3+ reps
1+ reps
1+ reps
8+ reps
90%
95%
100%
70%
3
Military Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-9
5
Face Pull
3
12-15 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 7-9
7
Bicep Curl (Cable)
3
6-8 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
2
Bench Press (Barbell)
1
1
5+ reps
8+ reps
85%
65%
3
Military Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
65%
65%
65%
65%
65%
65%
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-9
5
Face Pull
3
12-15 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 7-9
7
Bicep Curl (Cable)
3
6-8 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Bench Press (Barbell)
1
2
1
1+ reps
1+ reps
8+ reps
95%
100%
75%
3
Military Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
75%
75%
75%
75%
75%
75%
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-9
5
Face Pull
3
12-15 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 7-9
7
Bicep Curl (Cable)
3
6-8 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Barbell)
2
5 reps
60%
3
Military Press (Barbell)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
50%
50%
50%
50%
50%
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 5-7
5
Face Pull
3
12-15 reps
RPE 5-7
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 5-7
7
Bicep Curl (Cable)
3
6-8 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Deadlift (Barbell)
1
1
1
1
3+ reps
1+ reps
1+ reps
5+ reps
90%
95%
100%
70%
3
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%
45%
55%
55%
55%
55%
55%
55%
4
Chest Supported Row (Machine)
4
8-10 reps
RPE 7-9
5
Single-Leg Leg Curl
3
10-12 reps
RPE 7-9
6
Plank
1
0.5-1 mins
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
2
Deadlift (Barbell)
1
1
5+ reps
8+ reps
85%
65%
3
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%
45%
50%
50%
50%
50%
50%
100%
4
Chest Supported Row (Machine)
4
10-12 reps
RPE 7-9
5
Single-Leg Leg Curl
3
10-12 reps
RPE 7-9
6
Plank
1
0.5-1 mins
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Deadlift (Barbell)
1
2
1
1+ reps
1+ reps
5+ reps
95%
100%
75%
3
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%
45%
60%
60%
60%
60%
60%
60%
4
Chest Supported Row (Machine)
4
8-10 reps
RPE 7-9
5
Single-Leg Leg Curl
3
10-12 reps
RPE 7-9
6
Plank
1
0.5-1 mins
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Deadlift (Barbell)
2
5 reps
60%
3
Chest Supported Row (Machine)
4
10-12 reps
RPE 5-7
4
Front Squat (Barbell)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%
35%
35%
35%
35%
35%
5
Single-Leg Leg Curl
3
10-12 reps
RPE 5-7
6
Plank
1
0.5-1 mins
RPE 5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Military Press (Barbell)
1
1
1
1
3+ reps
1+ reps
1+ reps
8+ reps
90%
95%
100%
70%
3
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Dips
3
6-10 reps
RPE 7-9
5
Pull-Up (Weighted)
3
6-10 reps
RPE 7-9
6
Lateral Raises
3
10-15 reps
RPE 7-9
7
Plank
1
0.5-1 mins
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
2
Military Press (Barbell)
1
1
5+ reps
8+ reps
85%
65%
3
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
65%
65%
65%
65%
65%
65%
4
Pull-Up (Weighted)
3
6-10 reps
RPE 7-9
5
Lateral Raises
3
10-15 reps
RPE 7-9
6
Dips
3
6-10 reps
RPE 7-9
7
Plank
1
0.5-1 mins
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Military Press (Barbell)
1
2
1
1+ reps
1+ reps
8+ reps
95%
100%
75%
3
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
75%
75%
75%
75%
75%
75%
4
Dips
3
6-10 reps
RPE 7-9
5
Pull-Up (Weighted)
3
6-10 reps
RPE 7-9
6
Lateral Raises
3
10-15 reps
RPE 7-9
7
Plank
1
0.5-1 mins
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Military Press (Barbell)
2
5 reps
60%
3
Bench Press (Barbell)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
50%
50%
50%
50%
50%
4
Pull-Up (Weighted)
3
6-10 reps
RPE 5-7
5
Lateral Raises
3
10-15 reps
RPE 5-7
6
Dips
3
6-10 reps
RPE 5-7
7
Plank
1
0.5-1 mins
RPE 5-7
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
3 Reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
3+ Reps
1+ Reps
1+ Reps
8+ Reps
90%
95%
100%
70%
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Single Leg Press
3 Sets
6-8 Reps
@7-9
5
Plank
1 Set
0.5-1 mins
@8-10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
3 Reps
40%
50%
60%
70%
80%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3+ Reps
1+ Reps
1+ Reps
8+ Reps
90%
95%
100%
70%
3
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@7-9
5
Face Pull
3 Sets
12-15 Reps
@7-9
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@7-9
7
Bicep Curl (Cable)
3 Sets
6-8 Reps
@7-9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
3 Reps
40%
50%
60%
70%
80%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
3+ Reps
1+ Reps
1+ Reps
5+ Reps
90%
95%
100%
70%
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
35%
45%
55%
55%
55%
55%
55%
55%
4
Chest Supported Row (Machine)
4 Sets
8-10 Reps
@7-9
5
Single-Leg Leg Curl
3 Sets
10-12 Reps
@7-9
6
Plank
1 Set
0.5-1 mins
@7-9
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
3 Reps
40%
50%
60%
70%
80%
2
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3+ Reps
1+ Reps
1+ Reps
8+ Reps
90%
95%
100%
70%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Dips
3 Sets
6-10 Reps
@7-9
5
Pull-Up (Weighted)
3 Sets
6-10 Reps
@7-9
6
Lateral Raises
3 Sets
10-15 Reps
@7-9
7
Plank
1 Set
0.5-1 mins
@7-9