Which lifts are main lifts in the 5/3/1 method?

• A. Bench press, curls, leg extensions, calf raises
• B. Pull-ups, rows, deadlifts, lunges
• C. Squat, deadlift, bench press, overhead press
• D. Snatch, jerk, press, squats

Answer: (C)

The main concept here is identifying the four primary compound lifts used in the 5/3/1 program. In this method, the training revolves around four big lifts: squat, deadlift, bench press, and overhead press. These movements recruit large muscle groups, allow heavy loading, and fit the program’s simple, percentage-based progression cycle, making them the backbone of every cycle. Other options mix in isolation work or different Olympic-style lifts, which aren’t designated as the standard main lifts in 5/3/1, so they don’t align with the program’s structure.