Only got two days to build muscle? Jim Wendler has the answer. Hardgainers take note!

Jim Wendler is the epitome of hardcore, animal iron, muscle building. You want to be a beast? He can show you how.

His book 5/3/1: The Simplest and Most Effective Training System for Raw Strength (2nd Edition) is the "way."

Well here's a sample workout that works for guys like me who get too bulky or for those of you who count yourselves as hardgainers.

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.

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