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 free from Google PlayLiftLab is an Android app. Download it from Google Play — 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 Android app. Install it from Google Play 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.