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  3. 5/3/1 Style

5/3/1 Style

intermediate

Proven strength progression for intermediate lifters

Based on Jim Wendler's 5/3/1 methodology. Focus on the four main lifts with structured progression and accessory work. Perfect for intermediate lifters who want long-term strength gains.

4 days/week
~60 min/session
Strength

Equipment Required

barbelldumbbellcablebenchrack

Available in the iOS app — Download OrthoRep to start this program and track your progress.

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Program Structure

Squat Day

1

Barbell Squat

3 warmup sets4 working sets3-5 reps180s rest

Main lift: 5/3/1 progression

2

Leg Press

1 warmup sets3 working sets10-12 reps120s rest

Supplemental quad work

3

Romanian Deadlift

1 warmup sets3 working sets8-10 reps120s rest

Hamstring accessory

4

Lying Leg Curl

3 working sets10-12 reps90s rest

Isolation work

5

Standing Calf Raise

4 working sets12-15 reps60s rest

Full ROM, pause at top

Bench Day

1

Barbell Bench Press

3 warmup sets4 working sets3-5 reps180s rest

Main lift: 5/3/1 progression

2

Incline Dumbbell Press

1 warmup sets3 working sets8-10 reps120s rest

Upper chest accessory

3

Flat Bench Cable Flyes

3 working sets10-12 reps90s rest

Chest isolation

4

Cable Tricep Pushdown

3 working sets10-12 reps60s rest

Lock out fully

5

Face Pull

3 working sets15-20 reps60s rest

Rear delt and shoulder health

Deadlift Day

1

Barbell Deadlift

3 warmup sets4 working sets3-5 reps180s rest

Main lift: 5/3/1 progression

2

Barbell Row

1 warmup sets3 working sets8-10 reps120s rest

Back thickness

3

Lat Pulldown

3 working sets10-12 reps90s rest

Full stretch at top

4

Barbell Curl

3 working sets8-10 reps60s rest

No swinging

5

Hanging Leg Raise

3 working sets10-15 reps60s rest

Core work

Press Day

1

Barbell Overhead Press

3 warmup sets4 working sets3-5 reps180s rest

Main lift: 5/3/1 progression

2

Dumbbell One-Arm Shoulder Press

1 warmup sets3 working sets8-10 reps90s rest

Per arm, unilateral work

3

Dumbbell Lateral Raise

3 working sets12-15 reps60s rest

Light weight, strict form

4

Dumbbell Shrug

3 working sets10-12 reps60s rest

Pause at top, squeeze traps

5

Triceps Overhead Extension with Rope

3 working sets10-12 reps60s rest

Full stretch at bottom