531 Routine – Simple Powerlifting Plan for Real Gains

If you want a clear, repeatable way to get stronger, the 531 routine is worth a look. It was created by a well‑known coach and has helped countless lifters add weight to the bar without over‑complicating things. The core idea is simple: work three main lifts each week, use a set percentage of your one‑rep max, and add a little weight every cycle.

How the 531 Routine is Structured

The program runs on a four‑week cycle. Week 1 starts with 65 % of your max for five reps, then 75 % for five reps, and finishes with 85 % for five reps (the famous “5‑3‑1” pattern). Week 2 drops the first set to 70 % for three reps, then 80 % for three reps, and 90 % for three reps. Week 3 is the lightest: 75 % for five reps, 85 % for three reps, and 95 % for one rep. The final week is a deload – you lift at 40‑% for five reps, 50‑% for five reps, and 60‑% for five reps.

Each week you focus on one main lift – squat, bench press, deadlift, or overhead press – and rotate them so every lift gets its own 5‑3‑1 day. The rest of the workout is filled with “accessory” work: exercises that support the main lift, like rows, lunges, or core work. Keep the accessories short, around three sets of 8‑12 reps, and you’ll stay focused on the heavy lifts.

Tips to Make the 531 Routine Work for You

First, track your true one‑rep max for each lift. The percentages are only as good as the number you feed them. If you’re not sure, do a test day, then use that number for the next cycle.

Second, stick to the rep scheme. The program relies on consistent progression, so avoid the temptation to add extra reps or sets. If a set feels too easy, bump the weight by the smallest increment available – usually 2.5 kg for upper body and 5 kg for lower body.

Third, respect the deload week. It’s easy to think you can keep adding weight every week, but the light week lets your nervous system recover and prevents burnout. Treat it like a real part of the plan, not a break.

Fourth, choose accessories that address your weak spots. If the bench press stalls, add more triceps work or chest flyes. For squats, hip mobility drills or glute bridges can make a big difference. Keep the accessory volume low enough that you still have energy for the main lifts.

Finally, stay consistent. Most lifters see noticeable strength gains after just two cycles. That’s why the program is popular – it’s straightforward, measurable, and fits into a busy schedule. Even if you only have three days a week to train, you can still run the 5‑3‑1 scheme and get solid results.

Give the 531 routine a try for a few months, record your numbers, and watch the bar move. The simplicity of the plan is its biggest advantage, and it works for beginners and seasoned lifters alike. Ready to add plates and feel stronger? Start with your current max, plug the numbers into the 5‑3‑1 chart, and hit the gym with confidence.