Fundamentals
What Is AMRAP? How to Use It in Strength Training
AMRAP means As Many Reps As Possible. Learn how AMRAP sets work in 5/3/1, why they matter for progress tracking, and how to perform them safely.
Blog
Strength Training Guides
Practical guides to 5/3/1 programming, progressive overload, and getting stronger. No fluff.
Program Guide
The Complete Guide to Wendler's 5/3/1 Program
Everything you need to know about the 5/3/1 strength training program — how it works, the four main lifts, weekly structure, and how to get started.
Fundamentals
Progressive Overload: The Only Principle That Matters for Strength
Progressive overload is the foundation of every effective strength program. Learn what it is, how to apply it, and why most lifters get it wrong.
Programming
How to Choose 5/3/1 Accessories: The Push/Pull/Legs Guide
The complete guide to selecting accessories for your 5/3/1 program. How to pick push, pull, and single-leg/core movements that build your main lifts.
Tools
How to Calculate Your Estimated 1RM (And Why It Matters)
Use the Epley formula to estimate your one-rep max from any set. Learn how estimated 1RM tracking reveals strength gains your working sets can't.
Comparisons
5/3/1 vs Starting Strength: Which Program Should You Run?
An honest comparison of Wendler's 5/3/1 and Rippetoe's Starting Strength — who each program is for, how they differ, and when to switch.
Tools
5/3/1 Training Max Calculator: How to Set Your TM Correctly
Learn how to calculate your training max for 5/3/1 — why it's 85-90% of your true max, how to test it, and when to reset.
Templates
5/3/1 FSL vs BBB vs SSL: Choosing Your Supplemental Template
Compare the three main 5/3/1 supplemental templates — First Set Last, Boring But Big, and Second Set Last. Which one matches your goals?
Getting Started
5/3/1 for Beginners: How to Start Wendler's Program
New to 5/3/1? This beginner's guide covers everything — setting your training max, choosing a template, picking accessories, and running your first cycle.
Templates
5/3/1 BBB (Boring But Big): Template, Tips, and Programming Guide
How to run the Boring But Big supplemental template in 5/3/1 — sets, reps, percentages, and how to pick the right BBB variation for your goals.