Thursday, October 22, 2015

Jim Wendler's 5/3/1 - Twice Per Week Strength Training Split

I lift weights twice per week – each session is divided simply like this:

Day One
Deadlift/Press (support chin/pullups between sets)
Ab Wheel

Day Two
Squat/Bench Press (support Hungarian Core Blaster between sets)
Ab Wheel

Wendler Progress Tracker Spreadsheet

Jim Wendler Bodybuilding Assistance Work Blogpost

2 Day Per Week

Monday - Squat and Bench Press
Thursday - Deadlift and Overhead Press
That's it no four exercises per bodypart. Just a simple fullbody workout.

Original Programming:



The Original 5/3/1 Program
Set
Week 1
Week 2
Week 3
Week 4
1
40% x 5
40% x 5
40% x 5
40% x 5
2
50% x 5
50% x 5
50% x 5
50% x 5
3
60% x 3
60% x 3
60% x 5
60% x 5
4
65% x 5
70% x 3
75% x 5

5
75% x 5
80% x 3
85% x 3

6
85% x 5+
90 x 3+
95% x 1+


3x5+ Week
3x3+ Week
5/3/1+ Week
Deload Week























































For a great articles on 5/3/1 go to:

Jim Wendler 5/3/1 for the Beginner

Muscle and Strength

T-Nation

For other great simple and effective programs, check out these books

5/3/1: The Simplest and Most Effective Training System for Raw Strength

Beyond 5/3/1: Simple Training for Extraordinary Results

Source:
THE 5/3/1 PHENOMENON. Fitzgerald, Rob Joe Weider's Muscle & Fitness, Feb2010, Vol. 71 Issue 2, p138-146



Sources:
How do I Train?
How I Train, Part 2 – Lifting





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