Strength Program

5/3/1 Bench Press Program

Jim Wendler's 5/3/1 is the gold standard of long-term strength programming. A 4-week cycle based on your Training Max — sustainable, proven, and endlessly repeatable.

4 weeks

Cycle Length

1–2× / week

Frequency

Ongoing

Style

Intermediate

Level

How it works

5/3/1 is built around a Training Max (TM) — set at 90% of your actual 1RM. All working weights are percentages of this TM, keeping you training safely and sub-maximally while building strength every cycle.

The last set of each week is AMRAP (as many reps as possible) — a built-in progress test. After every 4-week cycle, add 5 lbs to your bench TM and repeat. Small increments, enormous long-term gains.

Your 4-Week Cycle

Your 1RM (lbs)

Week 1 — 5s

Set	Reps	% TM
Set 1	5	65%
Set 2	5	75%
Set 3 (AMRAP)	5+ ← AMRAP	85%

Week 2 — 3s

Set	Reps	% TM
Set 1	3	70%
Set 2	3	80%
Set 3 (AMRAP)	3+ ← AMRAP	90%

Week 3 — 5/3/1

Set	Reps	% TM
Set 1	5	75%
Set 2	3	85%
Set 3 (AMRAP)	1+ ← AMRAP	95%

Week 4 — Deload

Set	Reps	% TM
Set 1	5	40%
Set 2	5	50%
Set 3	5	60%

Enter your 1RM above to see your exact training weights

Ditch the spreadsheet

Stop dragging Excel to the gym.

Bench Press Builder runs 5/3/1 automatically — it calculates your Training Max, generates every set for all 4 weeks, shows your plate loading, and logs every rep. Your phone is your spreadsheet.

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