The Wendler 5-3-1+ program is a strength training program designed by powerlifter Jim Wendler to help individuals improve their strength on four key lifts: bench press, squat, overhead press, and deadlift.
The program is built around cycles that consist of four weeks and each cycle includes training either three or four days per week, with each day focused around one of the four core lifts. The program uses specific training percentages, customizable workout templates, deload weeks, and a simple linear progression model to help individuals become stronger.
The 5-3-1+ program is an advanced version of the original 5-3-1 program, which includes heavier weights and an extra set for the last set of the main lift. The program is also structured around three-week cycles and focuses on building strength and power.
It is important to note that the Wendler 5-3-1+ program is designed for intermediate to advanced lifters and may not be suitable for beginners.