Premium programIntermediate4 days / week4 weeks
Wendler 5/3/1 – 4-Day Strength Cycle
Classic Wendler 5/3/1 structure focused on long-term strength progression in the squat, bench, deadlift, and overhead press using submaximal training maxes and simple assistance work.
- Equipment
- Barbell, Dumbbells, Machines, Bodyweight
- Style
- Heavy, Volume
Unlock Wendler 5/3/1 – 4-Day Strength Cycle in Capazity
Premium members get this full program with every session scheduled, logged and auto-progressed from their own maxes.
About this program
4-week, 4-day-per-week Wendler 5/3/1-inspired program using a Training Max (TM = 90% of true 1RM). Week 1 is 5s (65/75/85%), Week 2 is 3s (70/80/90%), Week 3 is 5/3/1 (75/85/95%), and Week 4 is a deload (40/50/60%). Each main lift day pairs the core 5/3/1 sets with simple volume work and accessories for balanced strength and muscle.
What's included
The full session-by-session program is available to Capazity Premium members in the app.
- ✓4 weeks of programming
- ✓4 training days per week
- ✓20 different exercises
- ✓Weights calculated from your own maxes
- ✓Every set logged and tracked automatically
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