A percentage-based strength program built around a 'training max' (90% of true 1RM), cycling through 5s, 3s, and 1s rep waves across a 3-4 week cycle with small, steady load increases over time.
How it works
Calculate a training max (90% of your actual 1RM) for squat, bench, deadlift, and press. Each week follows a set percentage/rep template off that training max: Week 1 is sets of 5, Week 2 sets of 3, Week 3 sets of 1 (with the final set of each week done as an AMRAP for as many reps as possible). After the cycle, the training max increases slightly (5lb upper body, 10lb lower body) and the cycle repeats.
Pros
- Simple, sustainable long-term progression model
- Built-in autoregulation via the AMRAP final set
- Widely tested and proven across thousands of lifters over a decade+
- Easy to add accessory/hypertrophy work around the core lifts ('Boring But Big')
Cons
- Slow, conservative progression can feel unsatisfying to advanced lifters short-term
- Requires discipline to keep the training max honest (not testing true 1RM too often)
- Percentage-based structure requires basic math/tracking
Best for
Examples
- Week 1 Squat: 65%x5, 75%x5, 85%x5+ (AMRAP)
- Week 3 Bench: 75%x5, 85%x3, 95%x1+ (AMRAP)
Notes
Created by powerlifter Jim Wendler and first published in 2009. One of the most widely adopted strength programs of the last 15 years due to its simplicity and long-term sustainability.