The Ultimate Guide to 531 Workout

The 531 workout, also known as 5/3/1 or the 531 Programme, is a strength training programme designed by renowned powerlifter and strength coach Jim Wendler.

It's named after its main training protocol, which involves performing five reps in the first set, three reps in the second, and one in the final set. The goal of 531 is to progressively increase strength through slow and consistent training. It has become popular among weightlifters, powerlifters and bodybuilders.

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A guide to 531 workout

It's built around training with a percentage of your one-rep ma. (Photo via Pexels/Anete Lusina)

In this guide to the 531 workout, we will explore the basics of the programme, including its key principles and the variations you can use to adapt it to your specific fitness goals.

Key principles

Progressive Overload: It means gradually increasing the weight you lift over time to continually challenge your muscles and promote strength gains, which is called progressive overload.

Percentage-Based Training: The programme is built around training with a certain percentage of your one-rep max (1RM) for each exercise. That allows for consistent progress tracking, making it easier to adjust the programme to your individual needs.

Focus on Core Lifts: The 531 programme focuses on four main lifts: the squat, deadlift, bench press, and overhead press. These lifts are known for their ability to increase overall strength and build functional muscle mass.

Deload Weeks: Deload weeks are programmed into the 531 programmes every 4-6 weeks to give the body a break and reduce risk of injury. During a deload week, you will train with lighter weights and reduce the volume of your workouts.

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Variations of 531 workout

The basic 5/3/1 structure focuses on four core lifts. (Photo via PexelsAnete Lusina)

Here are the variations:

Simple 531

This is the original version of the programme, which follows the basic 5/3/1 structure and focuses on the four core lifts. This variation is best for beginners or anyone looking to increase their overall strength.

531 for Bodybuilding

This variation of the programme is designed for bodybuilders looking to build muscle mass.

It involves adding more volume to your workouts, including more sets and reps for each exercise, and incorporating isolation exercises to target specific muscle groups.

531 for Powerlifting

The powerlifting variation is designed for powerlifters looking to increase their 1RM in the squat, bench press, and deadlift. It involves training with heavier weights and focusing on improving your technique for these three lifts.

531 for Athletes

This variation is designed for athletes looking to improve their performance in their sport. It involves incorporating specific exercises that target the muscles used in your sport, as well as incorporating plyometric and speed work to improve explosiveness and power.

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How to get started with 531 workout

531 workout (Photo via Pexels/Andrea Piacquadio)

Here's how it's done:

Determine your 1RM

Before starting the programme, you need to determine your 1RM for each of the four core lifts. You can do that by performing a one-rep max test or estimating your 1RM based on your current weights and reps.

Choose a variation

Choose a variation of the programme that best suits your fitness goals. If you're a beginner, start with the Simple 531 variation; if you're an experienced lifter, you may want to try the 531 workout for Powerlifting or 531 for Athletes variation.

Create a training schedule

Once you've determined your 1RM and chosen a variation, create a training schedule that fits your schedule and commitments. The 531 programme typically requires 3-4 lifting sessions per week.

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Overall, the 531 workout is a simple but effective programme for anyone looking to increase their strength and build muscle.

Whether you're a beginner or an experienced lifter, there are variations in the programme that will work for you. By following key principles, focusing on form, and sticking with them, you will be well on your way to achieving your strength and fitness goals.