5/3/1 — base cycle
Four weeks as one cycle: three loading weeks with rising intensity (5s, 3s, 5/3/1 — the last set of each is an AMRAP with a minimum target), then a deload week. Every weight is derived from your training max, 90 % of your 1RM. Four days per week, one main lift each: overhead press, deadlift, bench press, squat.
- Level
- Intermediate
- Goal
- Strength
- Days per week
- 4
- Cycle
- 4 weeks, repeating
- Training max
- 90 % of 1RM
Main sets per week (percent of training max)
| Week | Sets |
|---|---|
| Week 1 — 5s | 65 % × 5 · 75 % × 5 · 85 % × 5+ |
| Week 2 — 3s | 70 % × 3 · 80 % × 3 · 90 % × 3+ |
| Week 3 — 5/3/1 | 75 % × 5 · 85 % × 3 · 95 % × 1+ |
| Week 4 — deload | 40 % × 5 · 50 % × 5 · 60 % × 5 (no AMRAP) |
| Warm-up (every day) | 40 % × 5 · 50 % × 5 · 60 % × 3 |
Progression
After each cycle the training max goes up: +2.5 kg for upper-body lifts, +5 kg for lower-body lifts. Kadence proposes the new training max and lets you edit it.
After the 5/3/1 method published by Jim Wendler
5/3/1 — base cycle in Kadence
Enter your maxes once; Kadence calculates every set of every session, shows "today" with warm-ups and working sets, logs each set with one tap and applies the progression — including deloads — for you. Substitutions are built in for every main lift.
Strength log and programs in detail →