5/3/1 by Jim Wendler
- 2.5kg increment for next overhead press and bench press after you completed a cycle.
- 5kg increment for next deadlift and squat after you completed a cycle.
- One cycle take about 3 weeks if you're not deloading, 4 weeks if you're deloading. I skipped deloading.
- Based on 95% of 1 rep max. There's a calculator to estimate your 1RM.

Pro:
- 531 is systematic.
- Slow progress seems like spiritual and mental friendly for me. Most important its joint friendly and I guess this is why I keep progress until today since I have enough recovery time for my body, joint and mental.
- You can adjust the percentage if its less challenging or just stay with it if its challenging enough.
- A lot of variation but I do BBB. BBB stands for Boring But Big, it focus on strength and hypertrophy.
- More balanced compared to 5x5. A lot of squats in 5x5 and only 1 deadlift but Mehdi got his explanation for that. In 531 overhead press, benchpress, deadlift and squat done on separate day. There's an option for mix main workout and assistance workout but you can do reading on that later.
- Completed 7 cycle and so far I haven't digress even though when I think I will especially in overhead press and bench press. It's amazing just when I thought I will reduce the weight by next session because today session feels shitty but end up I still can push myself next week.
- The assistance workout really help me in endurance and hypertrophy. Correct assistance workout + adequate recovery period + strong mental + appropriate diet equal to positive progress.
- I think there's a lot of other pro but it's gonna be a long post and I don't want you to be boring.

Con:
- Slow progress. But a little increment is better than no increment. Or worst in my case where I used to progress too fast and ego, injured myself, rest for 3 months and I need to start from bottom. FYI, I got bad right knee and weak left shoulder.
- More oriented to barbell workout but I think can be adjust to dumbbell for beginner with calculation and conversion.
- People smirk and even question me why I'm only do 5, 3, and 1 rep in the gym while others are doing 8-10 reps per set.
- More to strength orientation instead of body building.
- Took me more lifting time than 5x5 by 20-30 minutes.
- Sore as f*ck especially with the BBB variation.
- I need to buy new jeans.

All I can say, I will stick with this program for many years to come and maybe will change the variation or challenges but still stick with the base lift.