Wendler 5/3/1 aka “DEM GAINZ PROGRAM” | Dogtown Athletic - Oakland Boxing and Oakland CrossFit

Wendler 5/3/1 aka “DEM GAINZ PROGRAM”

Hey Guys, starting today we will be implementing a structured training program (Wendler 5/3/1 ) for approximately 9 weeks. The program will be based on the following four compound lifts: Back Squat, Strict Press, Deadlift and Bench Press.  5/3/1 is built around cycles. Each cycle consists of 4 weeks. Each week you will be training  4 days per week. Four days per week is ideal. Each day should be focused around one core lift.

You will have rep-set goals for all of the major lifts each week.

Week 1: 3×5 (3 sets of 5 reps)

Week 2: 3×3 (3 sets of 3 reps)

Week 3: 3×5, 3, 1 (1 set of 5 reps, 1 set of 3 reps, and 1 set of 1 rep)

Week 4: Deloading (3 sets of 5 reps)

Once the cycle (4 weeks) is completed you will start your next cycle using heavier weights.

Picking the Weights

When choosing your beginning weights you must first know your maxes for the main 4 lifts. You will then want to take 90% of your maxes; these will be the numbers you base your first cycle (first 4 weeks) off of. For example, your 1RM in the bench press is 315 pounds, you use 285 (90%) as the base number for your training-weight calculations. Here’s how it works:


5/3/1 is not about your one rep max. It is set up to break multiple “rep personal records”. You should be aiming to break your maxes from the previous cycle, in your next cycle.

After finishing a cycle, add 5 Lb to your 1 RM for upper body movements, and 10 Lb to your 1 RM for lower body movements and recalculate your training weights.


Good Luck and lets move weight Son!!!


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