The classic program designed by Jim Wendler. This full-body powerlifting program centers on big compound lifts in a 4-5 week cycle and focuses on steady, long-term progression.
This structured implementation by Vis includes many of the customization paths described in Wendler’s work, including 5’s Progressions, 3/5/1, Boring But Big, and First Set Last, allowing you to build the version that fits your goals.
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The training max for the overhead press. If unsure, start with 90% of your 1RM.
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The training max for the bench press. If unsure, start with 90% of your 1RM.
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The training max for the squat. If unsure, start with 90% of your 1RM.
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The training max for the deadlift. If unsure, start with 90% of your 1RM.
Whether you want to workout 3 or 4 days per week. See the "5/3/1 - 2 Days/Week" program for twice a week options.
Warm-up
Turn this on if you want to skip the De Franco Agile 8 block and go straight into the warm-up.
Variations
Use the 3/5/1 week ordering instead of the traditional 5/3/1.
Turn this on to display options for changing the main lift performed on a certain day.
Use the 5’s progression instead of the standard 5/3/1 for the lift. This is recommended for beginners and people returning to lifting after an injury.
Turn this on to allow for further customization of accessory lifts.
Boring But Big
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The ratio of the training max to use for the "Boring But Big" sets. In case of doubts, start with 30% and increase by 5-10% between cycles.
Deload
Whether to do a deload week after the work week. Turn this off if you want to skip deload week for this cycle.
Whether to skip the warm-up set during deload week and go straight to the work sets (which should be pretty light).
Vis
Vis