What is Wendler 5/3/1?
Wendler 5/3/1 is a percentage-based strength program built around your training max. Each four-week wave cycles through 5s, 3s, and 1s weeks with an AMRAP final set, followed by a deload, and your training max increases a small, sustainable amount each cycle.
LiftLab derives every working weight from your training max, tracks the AMRAP sets, and advances your maxes between cycles, so the long-term progression runs without manual upkeep.
How LiftLab runs Wendler 5/3/1
- Every set calculated from your training max
- 5s / 3s / 1s waves and deload weeks built in
- AMRAP final sets logged for estimated maxes
- Plate-rounded to your bar and plates
- Training-max progression applied each cycle
Who it's for
Intermediate to advanced lifters who want slow, sustainable, percentage-driven strength gains over the long term.
How to get Wendler 5/3/1 in LiftLab
- Install LiftLab freeLiftLab is an app for Android and iPhone. Download it from Google Play or the App Store — no account or sign-up needed.
- Open the Programs tab and browse the catalogThe online program library lives inside the app.
- Download the Wendler 5/3/1 planIt's added to your app as a fully editable copy.
- Enter your maxes or starting weightsSet the rounding increment per exercise so weights land on real plates.
- TrainLog sets with the rest timer running; your progression, history, and PRs update automatically.
Wendler 5/3/1 FAQ
Do I need the LiftLab app to run 5/3/1?
Yes. LiftLab is a free app for Android and iPhone. Install it from Google Play or the App Store and download the 5/3/1 plan from the in-app catalog.
Can I configure assistance work?
Yes. The plan builder lets you add and edit assistance blocks and progression rules around the main 5/3/1 lifts.
Is 5/3/1 free in LiftLab?
Yes — the app and the plan are free, with no account required.
Core tracking and program building are free without an account. Optional Premium adds cloud sync, progress photos, reports and longer progress views. Compare free and Premium.