Are you curious about 5/3/1 deloads?

Do you want to know to properly deload using Jim Wendler’s 5/3/1 training program?

Then you’ve come to the right place.

In this comprehensive guide, I will teach you exactly how to deload on 5/3/1 and take your training to the next level!

Introduction

Jim Wendler is one of the most famous powerlifting coaches in the world.

He is most famous for his 5/3/1 training program, and for training with some of the strongest powerlifters in the world, such as Louie Simmons and Chuck Vogelpohl.

Jim believes that his 5/3/1 training program is the simplest and most effective way to build raw strength.

Here is what a typical training week looks like on the 5/3/1 program:

The 5/3/1 Training Split

  • Day 1: Bench Press
  • Day 2: Squat
  • Day 3: Overhead Press
  • Day 4: Deadlift

As you can see, there are 4 main training days.

On each day you warm up, and then perform 3 heavy sets on the bench press, squat, overhead press, or deadlift.

After that, you perform 2-4 key assistance exercises, and then go home.

That’s it!

Jim Wendler says one of the reasons his program works so well, is he uses a mandatory deload week every 4th training week.

A deload is a period of time where you decrease the volume, intensity, or frequency of your workouts to give your body a chance to rest and recover.

Jim Wendler tells his athletes to deload every 4th week by using no more than 40-60% of your estimated 1-rep max on the “big 4” exercises.

Here is what a full month of training looks like on Jim Wendler’s 5/3/1 training program:

The 5/3/1 Training Cycle

  • Week #1: 3 sets of 5 reps
  • Week #2: 3 sets of 3 reps
  • Week #3: 3 sets of 5, 3, 1 reps
  • Week #4: 3 sets of 5 reps (Deload)

As you can see, Jim likes to perform 3 “heavy” weeks in a row, followed by a deload week.

The deload week is absolutely essential, as it gives your body a chance to recover from the intense training that you performed on the previous three weeks.

Lifters who deload once a month often make more consistent long-term progress than lifters who don’t.

So how heavy should you go on your deload workout?

Jim Wendler says you should perform 3 sets of 5 reps at 40-60% of your “training max” during the deload workout.

Here is what a full month’s worth of training would look like:

Week #1 Training Percentages:

  • Set 1: 65% x 5
  • Set 2: 75% x 5
  • Set 3: 85% x 5+

Week #2 Training Percentages:

  • Set 1: 70% x 3
  • Set 2: 80% x 3
  • Set 3: 90% x 3+

Week #3 Training Percentages:

  • Set 1: 75% x 5
  • Set 2: 85% x 3
  • Set 3: 95% x 1+

Week #4 Training Percentages:

  • Set 1: 40% x 5
  • Set 2: 50% x 5
  • Set 3: 60% x 5

As you can see, the percentages used during your deload week are WAY lower than the ones you use during your “heavy” weeks.

If you trained hard enough during the first 3 weeks, then the deload week will be extremely effective.

You will literally get stronger as you take it easy in the gym!

One of Jim Wendler’s favorite ways to structure a deload 5/3/1 workout is to use the “triumvirate” template.

In other words, he hits his main lift for the day, performs a few sets on two accessory exercises, and then leaves the gym.

Jim Wendler says this strategy is great during a deload, as it simplifies your training.

Here are some sample 5/3/1 deload workouts that you can try. Check it out:

Bench Press Deload Workout

  • Exercise A1: Bench press, 3 sets of 5 reps
  • Exercise B1: Flat dumbbell press, 3-5 sets of 5-15 reps
  • Exercise B2: Chest supported row, 3-5 sets of 5-15 reps

For inspiration, here is a video of Jim Wendler hitting a massive bench press:

Talk about impressive!

Squat Deload Workout

  • Exercise A1: Squat, 3 sets of 5 reps
  • Exercise B1: Glute ham raise, 3-5 sets of 5-15 reps
  • Exercise B2: Step ups, 3-5 sets of 5-15 reps

For inspiration, here is a video of Jim Wendler hitting a massive squat press:

Talk about impressive!

Overhead Press Deload Workout

  • Exercise A1: Overhead press, 3 sets of 5 reps
  • Exercise B1: Dips, 3-5 sets of 5-15 reps
  • Exercise B2: Chin ups, 3-5 sets of 5-15 reps

For inspiration, here is a video of Jim Wendler hitting a massive overhead press:

Talk about impressive!

Deadlift Deload Workout

  • Exercise A1: Deadlift, 3 sets of 5 reps
  • Exercise B1: Leg press, 3-5 sets of 10-20 reps
  • Exercise B2: Back extension, 3-5 sets of 5-15 reps

For inspiration, here is a video of Jim Wendler hitting a massive deadlift:

Talk about impressive!

Conclusion | 5/3/1 Deloads!

Jim Wendler is one of the biggest strength coaches in the world, and it’s easy to see why.

His 5/3/1 training program really is one of the simplest and most effective ways to build raw strength!

Jim uses a deload week every 4th week on his program, because it has been proven to help you make long-term progress while avoiding injuries.

So what are you waiting for?

Start doing your 5/3/1 deloads correctly and get ready to take your training to the next level!

“The game of lifting isn’t an 8-week pursuit. Rather, it’s a lifetime pursuit. If you understand this, then progressing slowly isn’t a big deal. Now you can focus on getting those 5 extra pounds rather than 50.”

Thank you for reading and I wish you the best of luck on your strength training journey!