About the program
5/3/1 by Jim Wendler is a four-week strength template built around four main lifts (squat, bench, deadlift, press). Each week prescribes top sets at 5, 3, then 5/3/1 reps based on a training max (usually 90% of your true max). Below is a single week of the classic main work; rotate weights using your training max each cycle.
Copy paste this
Day 1 Press Overhead Press 5x65%, 5x75%, 5x85% Dips 5x10 Chin Up 5x10 Day 2 Deadlift Deadlift 5x65%, 5x75%, 5x85% Good Morning 5x10 Hanging Leg Raise 5x12 Day 3 Bench Bench Press 5x65%, 5x75%, 5x85% Dumbbell Bench Press 5x10 Barbell Row 5x10 Day 4 Squat Squat 5x65%, 5x75%, 5x85% Leg Press 5x15 Leg Curl 5x10
Import this in 30 seconds
- 1Open Unit and tap Get Started. On the import step, choose Paste text.
- 2Paste the template above. Unit reads each day and main lift; percentages stay as notes you can interpret each week.
- 3Set your training max per lift in the exercise sheet and tap Done. Ghost values carry your last working weight forward.
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