Jim Wendler’s legendary powerlifting program.
- Goal: building strength
- Technical complexity: medium
- 4-Day Split
- Duration: 50 – 80 minutes
- 4 times a week
5/3/1 workout plan is based on the basic knowledge of strength training. This workout includes traditional multi-joint exercises (squats, deadlifts, bench press, shoulder press).
The training starts lightly so that there will be more room for slow but sure development.
Do the 5/3/1 workout 4 times a week. One training cycle lasts for 4 weeks. You should do at least 3 cycles in a row.
Every main exercise (squat, deadlift, bench press, shoulder press) has the following rep goals in a training cycle:
- Week 1: 3 x 5
- Week 2: 3 x 3
- Week 3: 3 x 5, 3, 1
- Week 4: reloading
Choose the starting weight for the main exercises as follows:
- Find out your 1 rep maximum for the exercise. (This is how you calculate your 1 rep max>>)
- Multiply the given result by 0.9.
- Use the given number when calculating the weight for your workout.
5+, 3+ and 1+ mean that you will do as many reps as possible.
For example, if your bench press maximum is 100kg, your calculation is based on 90kg (100kg * 0.9 = 90 kg). Therefore, Set 1 for the first week is 0.65*90kg x 5, Set 2 for Week 2 is 0.70*90kg x 3, etc.
When the first 4 week cycle has been completed, add 2.5 kg / 5 lbs when doing bench press and shoulder press and 5 kg / 10 lbs when doing squat and deadlift. Do the same after the second 4 week cycle.
You will also need suplemental sets when training with 5/3/1. Wendler recommends pull ups, dips, lunges and back extensions.
Jim Wendler’s sample program: The Triumvirate
When training with “Triumvirate,” you do 3 different exercises which includes 1 main exercise and 2 supplemental exercises during each workout. Before the workout you should warm up (skipping rope, exercise bike, treadmill) and do short stretches.
Rest for 3 -5 mins in between the main exercises, and for 1 – 2 mins in between the supplemental exercises.
Remember that your workout weight is calculated by the weight that is 90 % of your one rep maximum.
Workout 1
Workout 2
Workout 3
Workout 4
Don’t forget that the supplemental sets are supplemental sets! Don’t use weights that are too heavy.
5/3/1 works if:
- You find out your real 1 rep maximum for each of the main exercise and calculate the weight according to that number.
- You complete the workout until the last rep of the last set. The last set is where the development happens.
- Do not train for more than 2 days in a row. Do the workout 4 times a week.
- Do not customize! Do the 5/3/1 training as said.
- Download a workout journal below to keep track on the weight used.
Need a training diary?
If you want to save your time and support this site, you can buy a training diary below (printable image and excel sheet). By using training diary, you can track your progress and maintain your motivation and you don’t need to remember the exercises by heart.
Training diary as an excel sheet and printable picture.
Training diaries as an excel sheets and printable pictures.
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Source: http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength
