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March 2024

543

A 5/3/1 variation that emphasizes conservative strength progression and moderate hypertrophy volume.

Overview

This variant on the 531 program attempts to accomplish the following, with additional improvements compounding on each variation:

1. [Core] Improve difficulty scaling week-over-week
2. [Burndown] Balance hypertrophy volume for intermediate/advanced lifters
3. [SBDPR] Prioritize upper back strength and size

who struggle with capacity for accessory work when performing 531 Boring But Big or other high-volume 531 variations.

Variations

Core

Weeks 1-3 consist of 4 workout days: squat, bench, deadlift, and press.

Each workout day consists of 2 phases, each consisting of 3 sets: warmup and workout.

Each set is calculated using the formula from 531 and the calculated training max (TM) for the user.

Burndown

This variation adds 3 hypertrophy sets at the end of the

Utilizes the same daily/weekly schedule as the 543 Core.

Each workout day consists of 3 phases, each consisting of 3 sets: warmup, workout, and burndown.

Each set is calculated using the formula from 531 and the calculated training max (TM) for the user.

SBDPR

Weeks 1-3 consist of 5 workout days instead of 4: squat, bench, deadlift, press, and row.

Utilizes the same daily phases as 543 Burndown.

Each set is calculated using the formula from 531 and the calculated training max (TM) for the user.

Week 1

Phase	Reps	Percentage of TM
Warmup	8, 5, 3	40%, 50%, 60%
Workout	5, 5, 5	65%, 75%, 85%
Burndown	8, 10, 12	60%, 50%, 40%

Complete additional accessory exercises as needed.

Week 2

Phase	Reps	Percentage of TM
Warmup	8, 5, 3	40%, 50%, 60%
Workout	4, 4, 4	70%, 80%, 90%
Burndown	8, 10, 12	60%, 50%, 40%

Complete additional accessory exercises as needed.

Week 3

Phase	Reps	Percentage of TM
Warmup	8, 5, 3	40%, 50%, 60%
Workout	3, 3, 3	75%, 85%, 95%
Burndown	8, 10, 12	60%, 50%, 40%

Complete additional accessory exercises as needed.

Week 4

Deload (warmup and burndown sets only) and/or rest.

Reference

1. Jim Wendler: Books & Programs
2. 5/3/1: How to Build Pure Strength (T Nation)
3. Like Squats for Your Upper Body (Alexander Bromley)