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Wendler-Inspired Strength (5/3/1-Style)

Wendler-inspired 8-week strength block — heavy compounds programmed in a 5/3/1-style loading pattern. Train smart, get strong for life.

4.9(1,567 reviews)
34,570 enrolled
Intermediate
Frequency4 days/week
Duration8 weeks
EquipmentFull Gym
Total Workouts32

Heavy compound focus

5/3/1-style loading pattern

Programmed deload at week 5

Longevity focused

Program Details

Training StyleBro Split
DifficultyIntermediate
Weekly Sessions4 workouts
Total Duration8 weeks
Equipment RequiredFull Gym

Who Is This For?

Suitable for all fitness levels

Week 1

D1

Squat Day

Week 1: 5/5/5+ at 65/75/85%

60 min
strength
6 exercises

  1. Back Squat

    1 set × 5 reps · Rest 120 sec

  2. Back Squat

    1 set × 5 reps · Rest 150 sec

  3. Back Squat

    5+ · Rest 180 sec

  4. Leg Press

    5 sets × 10 reps · Rest 90 sec

  5. Leg Curls

    3 sets × 15 reps · Rest 60 sec

  6. Ab Wheel

    3 sets × 15 reps · Rest 45 sec

D2

Bench Day

Week 1: 5/5/5+ at 65/75/85%

60 min
strength
6 exercises

  1. Bench Press

    1 set × 5 reps · Rest 120 sec

  2. Bench Press

    1 set × 5 reps · Rest 150 sec

  3. Bench Press

    5+ · Rest 180 sec

  4. Dumbbell Rows

    5 sets × 10 reps · Rest 90 sec

  5. Dumbbell Flyes

    3 sets × 15 reps · Rest 60 sec

  6. Tricep Pushdowns

    3 sets × 15 reps · Rest 45 sec

D3

Deadlift Day

Week 1: 5/5/5+ at 65/75/85%

60 min
strength
6 exercises

  1. Deadlift

    1 set × 5 reps · Rest 120 sec

  2. Deadlift

    1 set × 5 reps · Rest 150 sec

  3. Deadlift

    5+ · Rest 180 sec

  4. Good Mornings

    5 sets × 10 reps · Rest 90 sec

  5. Hanging Leg Raises

    3 sets × 15 reps · Rest 45 sec

  6. Face Pulls

    3 sets × 20 reps · Rest 45 sec

D4

OHP Day

Week 1: 5/5/5+ at 65/75/85%

60 min
strength
6 exercises

  1. Overhead Press

    1 set × 5 reps · Rest 120 sec

  2. Overhead Press

    1 set × 5 reps · Rest 150 sec

  3. Overhead Press

    5+ · Rest 180 sec

  4. Lat Pulldown

    5 sets × 10 reps · Rest 90 sec

  5. Lateral Raises

    3 sets × 15 reps · Rest 60 sec

  6. Barbell Curls

    3 sets × 15 reps · Rest 45 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 2

D1

Squat Day

Week 1: 5/5/5+ at 65/75/85% (Progressive Week 2)

60 min
strength
6 exercises

  1. Back Squat

    1 set × 6 reps · Rest 120 sec

  2. Back Squat

    1 set × 6 reps · Rest 150 sec

  3. Back Squat

    5+ · Rest 180 sec

  4. Leg Press

    5 sets × 11 reps · Rest 90 sec

  5. Leg Curls

    3 sets × 16 reps · Rest 60 sec

  6. Ab Wheel

    3 sets × 16 reps · Rest 45 sec

D2

Bench Day

Week 1: 5/5/5+ at 65/75/85% (Progressive Week 2)

60 min
strength
6 exercises

  1. Bench Press

    1 set × 6 reps · Rest 120 sec

  2. Bench Press

    1 set × 6 reps · Rest 150 sec

  3. Bench Press

    5+ · Rest 180 sec

  4. Dumbbell Rows

    5 sets × 11 reps · Rest 90 sec

  5. Dumbbell Flyes

    3 sets × 16 reps · Rest 60 sec

  6. Tricep Pushdowns

    3 sets × 16 reps · Rest 45 sec

D3

Deadlift Day

Week 1: 5/5/5+ at 65/75/85% (Progressive Week 2)

60 min
strength
6 exercises

  1. Deadlift

    1 set × 6 reps · Rest 120 sec

  2. Deadlift

    1 set × 6 reps · Rest 150 sec

  3. Deadlift

    5+ · Rest 180 sec

  4. Good Mornings

    5 sets × 11 reps · Rest 90 sec

  5. Hanging Leg Raises

    3 sets × 16 reps · Rest 45 sec

  6. Face Pulls

    3 sets × 21 reps · Rest 45 sec

D4

OHP Day

Week 1: 5/5/5+ at 65/75/85% (Progressive Week 2)

60 min
strength
6 exercises

  1. Overhead Press

    1 set × 6 reps · Rest 120 sec

  2. Overhead Press

    1 set × 6 reps · Rest 150 sec

  3. Overhead Press

    5+ · Rest 180 sec

  4. Lat Pulldown

    5 sets × 11 reps · Rest 90 sec

  5. Lateral Raises

    3 sets × 16 reps · Rest 60 sec

  6. Barbell Curls

    3 sets × 16 reps · Rest 45 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 3

D1

Squat Day

Week 1: 5/5/5+ at 65/75/85% (Progressive Week 3)

60 min
strength
6 exercises

  1. Back Squat

    1 set × 7 reps · Rest 120 sec

  2. Back Squat

    1 set × 7 reps · Rest 150 sec

  3. Back Squat

    5+ · Rest 180 sec

  4. Leg Press

    5 sets × 12 reps · Rest 90 sec

  5. Leg Curls

    3 sets × 17 reps · Rest 60 sec

  6. Ab Wheel

    3 sets × 17 reps · Rest 45 sec

D2

Bench Day

Week 1: 5/5/5+ at 65/75/85% (Progressive Week 3)

60 min
strength
6 exercises

  1. Bench Press

    1 set × 7 reps · Rest 120 sec

  2. Bench Press

    1 set × 7 reps · Rest 150 sec

  3. Bench Press

    5+ · Rest 180 sec

  4. Dumbbell Rows

    5 sets × 12 reps · Rest 90 sec

  5. Dumbbell Flyes

    3 sets × 17 reps · Rest 60 sec

  6. Tricep Pushdowns

    3 sets × 17 reps · Rest 45 sec

D3

Deadlift Day

Week 1: 5/5/5+ at 65/75/85% (Progressive Week 3)

60 min
strength
6 exercises

  1. Deadlift

    1 set × 7 reps · Rest 120 sec

  2. Deadlift

    1 set × 7 reps · Rest 150 sec

  3. Deadlift

    5+ · Rest 180 sec

  4. Good Mornings

    5 sets × 12 reps · Rest 90 sec

  5. Hanging Leg Raises

    3 sets × 17 reps · Rest 45 sec

  6. Face Pulls

    3 sets × 22 reps · Rest 45 sec

D4

OHP Day

Week 1: 5/5/5+ at 65/75/85% (Progressive Week 3)

60 min
strength
6 exercises

  1. Overhead Press

    1 set × 7 reps · Rest 120 sec

  2. Overhead Press

    1 set × 7 reps · Rest 150 sec

  3. Overhead Press

    5+ · Rest 180 sec

  4. Lat Pulldown

    5 sets × 12 reps · Rest 90 sec

  5. Lateral Raises

    3 sets × 17 reps · Rest 60 sec

  6. Barbell Curls

    3 sets × 17 reps · Rest 45 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 4

D1

Squat Day

Week 1: 5/5/5+ at 65/75/85% (Progressive Week 4)

60 min
strength
6 exercises

  1. Back Squat

    1 set × 7 reps · Rest 120 sec

  2. Back Squat

    1 set × 7 reps · Rest 150 sec

  3. Back Squat

    5+ · Rest 180 sec

  4. Leg Press

    5 sets × 12 reps · Rest 90 sec

  5. Leg Curls

    3 sets × 17 reps · Rest 60 sec

  6. Ab Wheel

    3 sets × 17 reps · Rest 45 sec

D2

Bench Day

Week 1: 5/5/5+ at 65/75/85% (Progressive Week 4)

60 min
strength
6 exercises

  1. Bench Press

    1 set × 7 reps · Rest 120 sec

  2. Bench Press

    1 set × 7 reps · Rest 150 sec

  3. Bench Press

    5+ · Rest 180 sec

  4. Dumbbell Rows

    5 sets × 12 reps · Rest 90 sec

  5. Dumbbell Flyes

    3 sets × 17 reps · Rest 60 sec

  6. Tricep Pushdowns

    3 sets × 17 reps · Rest 45 sec

D3

Deadlift Day

Week 1: 5/5/5+ at 65/75/85% (Progressive Week 4)

60 min
strength
6 exercises

  1. Deadlift

    1 set × 7 reps · Rest 120 sec

  2. Deadlift

    1 set × 7 reps · Rest 150 sec

  3. Deadlift

    5+ · Rest 180 sec

  4. Good Mornings

    5 sets × 12 reps · Rest 90 sec

  5. Hanging Leg Raises

    3 sets × 17 reps · Rest 45 sec

  6. Face Pulls

    3 sets × 22 reps · Rest 45 sec

D4

OHP Day

Week 1: 5/5/5+ at 65/75/85% (Progressive Week 4)

60 min
strength
6 exercises

  1. Overhead Press

    1 set × 7 reps · Rest 120 sec

  2. Overhead Press

    1 set × 7 reps · Rest 150 sec

  3. Overhead Press

    5+ · Rest 180 sec

  4. Lat Pulldown

    5 sets × 12 reps · Rest 90 sec

  5. Lateral Raises

    3 sets × 17 reps · Rest 60 sec

  6. Barbell Curls

    3 sets × 17 reps · Rest 45 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 5

D1

Squat Day

Week 1: 5/5/5+ at 65/75/85% (Deload Week - Focus on form)

60 min
strength
Deload
6 exercises

  1. Back Squat

    1 set × 4 reps · Rest 120 sec

  2. Back Squat

    1 set × 4 reps · Rest 150 sec

  3. Back Squat

    5+ · Rest 180 sec

  4. Leg Press

    5 sets × 6 reps · Rest 90 sec

  5. Leg Curls

    3 sets × 9 reps · Rest 60 sec

  6. Ab Wheel

    3 sets × 9 reps · Rest 45 sec

D2

Bench Day

Week 1: 5/5/5+ at 65/75/85% (Deload Week - Focus on form)

60 min
strength
Deload
6 exercises

  1. Bench Press

    1 set × 4 reps · Rest 120 sec

  2. Bench Press

    1 set × 4 reps · Rest 150 sec

  3. Bench Press

    5+ · Rest 180 sec

  4. Dumbbell Rows

    5 sets × 6 reps · Rest 90 sec

  5. Dumbbell Flyes

    3 sets × 9 reps · Rest 60 sec

  6. Tricep Pushdowns

    3 sets × 9 reps · Rest 45 sec

D3

Deadlift Day

Week 1: 5/5/5+ at 65/75/85% (Deload Week - Focus on form)

60 min
strength
Deload
6 exercises

  1. Deadlift

    1 set × 4 reps · Rest 120 sec

  2. Deadlift

    1 set × 4 reps · Rest 150 sec

  3. Deadlift

    5+ · Rest 180 sec

  4. Good Mornings

    5 sets × 6 reps · Rest 90 sec

  5. Hanging Leg Raises

    3 sets × 9 reps · Rest 45 sec

  6. Face Pulls

    3 sets × 12 reps · Rest 45 sec

D4

OHP Day

Week 1: 5/5/5+ at 65/75/85% (Deload Week - Focus on form)

60 min
strength
Deload
6 exercises

  1. Overhead Press

    1 set × 4 reps · Rest 120 sec

  2. Overhead Press

    1 set × 4 reps · Rest 150 sec

  3. Overhead Press

    5+ · Rest 180 sec

  4. Lat Pulldown

    5 sets × 6 reps · Rest 90 sec

  5. Lateral Raises

    3 sets × 9 reps · Rest 60 sec

  6. Barbell Curls

    3 sets × 9 reps · Rest 45 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 6

D1

Squat Day

Week 1: 5/5/5+ at 65/75/85% (Intensification Phase - Week 1/3)

60 min
strength
6 exercises

  1. Back Squat

    1 set × 4 reps · Rest 120 sec

  2. Back Squat

    1 set × 4 reps · Rest 150 sec

  3. Back Squat

    5+ · Rest 180 sec

  4. Leg Press

    5 sets × 9 reps · Rest 90 sec

  5. Leg Curls

    3 sets × 14 reps · Rest 60 sec

  6. Ab Wheel

    3 sets × 14 reps · Rest 45 sec

D2

Bench Day

Week 1: 5/5/5+ at 65/75/85% (Intensification Phase - Week 1/3)

60 min
strength
6 exercises

  1. Bench Press

    1 set × 4 reps · Rest 120 sec

  2. Bench Press

    1 set × 4 reps · Rest 150 sec

  3. Bench Press

    5+ · Rest 180 sec

  4. Dumbbell Rows

    5 sets × 9 reps · Rest 90 sec

  5. Dumbbell Flyes

    3 sets × 14 reps · Rest 60 sec

  6. Tricep Pushdowns

    3 sets × 14 reps · Rest 45 sec

D3

Deadlift Day

Week 1: 5/5/5+ at 65/75/85% (Intensification Phase - Week 1/3)

60 min
strength
6 exercises

  1. Deadlift

    1 set × 4 reps · Rest 120 sec

  2. Deadlift

    1 set × 4 reps · Rest 150 sec

  3. Deadlift

    5+ · Rest 180 sec

  4. Good Mornings

    5 sets × 9 reps · Rest 90 sec

  5. Hanging Leg Raises

    3 sets × 14 reps · Rest 45 sec

  6. Face Pulls

    3 sets × 19 reps · Rest 45 sec

D4

OHP Day

Week 1: 5/5/5+ at 65/75/85% (Intensification Phase - Week 1/3)

60 min
strength
6 exercises

  1. Overhead Press

    1 set × 4 reps · Rest 120 sec

  2. Overhead Press

    1 set × 4 reps · Rest 150 sec

  3. Overhead Press

    5+ · Rest 180 sec

  4. Lat Pulldown

    5 sets × 9 reps · Rest 90 sec

  5. Lateral Raises

    3 sets × 14 reps · Rest 60 sec

  6. Barbell Curls

    3 sets × 14 reps · Rest 45 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 7

D1

Squat Day

Week 1: 5/5/5+ at 65/75/85% (Intensification Phase - Week 2/3)

60 min
strength
6 exercises

  1. Back Squat

    1 set × 3 reps · Rest 120 sec

  2. Back Squat

    1 set × 3 reps · Rest 150 sec

  3. Back Squat

    5+ · Rest 180 sec

  4. Leg Press

    5 sets × 8 reps · Rest 90 sec

  5. Leg Curls

    3 sets × 13 reps · Rest 60 sec

  6. Ab Wheel

    3 sets × 13 reps · Rest 45 sec

D2

Bench Day

Week 1: 5/5/5+ at 65/75/85% (Intensification Phase - Week 2/3)

60 min
strength
6 exercises

  1. Bench Press

    1 set × 3 reps · Rest 120 sec

  2. Bench Press

    1 set × 3 reps · Rest 150 sec

  3. Bench Press

    5+ · Rest 180 sec

  4. Dumbbell Rows

    5 sets × 8 reps · Rest 90 sec

  5. Dumbbell Flyes

    3 sets × 13 reps · Rest 60 sec

  6. Tricep Pushdowns

    3 sets × 13 reps · Rest 45 sec

D3

Deadlift Day

Week 1: 5/5/5+ at 65/75/85% (Intensification Phase - Week 2/3)

60 min
strength
6 exercises

  1. Deadlift

    1 set × 3 reps · Rest 120 sec

  2. Deadlift

    1 set × 3 reps · Rest 150 sec

  3. Deadlift

    5+ · Rest 180 sec

  4. Good Mornings

    5 sets × 8 reps · Rest 90 sec

  5. Hanging Leg Raises

    3 sets × 13 reps · Rest 45 sec

  6. Face Pulls

    3 sets × 18 reps · Rest 45 sec

D4

OHP Day

Week 1: 5/5/5+ at 65/75/85% (Intensification Phase - Week 2/3)

60 min
strength
6 exercises

  1. Overhead Press

    1 set × 3 reps · Rest 120 sec

  2. Overhead Press

    1 set × 3 reps · Rest 150 sec

  3. Overhead Press

    5+ · Rest 180 sec

  4. Lat Pulldown

    5 sets × 8 reps · Rest 90 sec

  5. Lateral Raises

    3 sets × 13 reps · Rest 60 sec

  6. Barbell Curls

    3 sets × 13 reps · Rest 45 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 8

D1

Squat Day

Week 1: 5/5/5+ at 65/75/85% (Intensification Phase - Week 3/3)

60 min
strength
6 exercises

  1. Back Squat

    1 set × 3 reps · Rest 120 sec

  2. Back Squat

    1 set × 3 reps · Rest 150 sec

  3. Back Squat

    5+ · Rest 180 sec

  4. Leg Press

    5 sets × 7 reps · Rest 90 sec

  5. Leg Curls

    3 sets × 12 reps · Rest 60 sec

  6. Ab Wheel

    3 sets × 12 reps · Rest 45 sec

D2

Bench Day

Week 1: 5/5/5+ at 65/75/85% (Intensification Phase - Week 3/3)

60 min
strength
6 exercises

  1. Bench Press

    1 set × 3 reps · Rest 120 sec

  2. Bench Press

    1 set × 3 reps · Rest 150 sec

  3. Bench Press

    5+ · Rest 180 sec

  4. Dumbbell Rows

    5 sets × 7 reps · Rest 90 sec

  5. Dumbbell Flyes

    3 sets × 12 reps · Rest 60 sec

  6. Tricep Pushdowns

    3 sets × 12 reps · Rest 45 sec

D3

Deadlift Day

Week 1: 5/5/5+ at 65/75/85% (Intensification Phase - Week 3/3)

60 min
strength
6 exercises

  1. Deadlift

    1 set × 3 reps · Rest 120 sec

  2. Deadlift

    1 set × 3 reps · Rest 150 sec

  3. Deadlift

    5+ · Rest 180 sec

  4. Good Mornings

    5 sets × 7 reps · Rest 90 sec

  5. Hanging Leg Raises

    3 sets × 12 reps · Rest 45 sec

  6. Face Pulls

    3 sets × 17 reps · Rest 45 sec

D4

OHP Day

Week 1: 5/5/5+ at 65/75/85% (Intensification Phase - Week 3/3)

60 min
strength
6 exercises

  1. Overhead Press

    1 set × 3 reps · Rest 120 sec

  2. Overhead Press

    1 set × 3 reps · Rest 150 sec

  3. Overhead Press

    5+ · Rest 180 sec

  4. Lat Pulldown

    5 sets × 7 reps · Rest 90 sec

  5. Lateral Raises

    3 sets × 12 reps · Rest 60 sec

  6. Barbell Curls

    3 sets × 12 reps · Rest 45 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

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