Wendler 5/3/1 Explained - One of the Best Strength Training Routines

When I started training I didn't have much of an idea of what to do. I used the single page instructions that came with my plastic/cement weight set.

4 main lifts (deadlift, bench, squat, overhead press)

Train 3-4 times per week

Example: Monday, Tuesday, Thursday, Friday

Cycles

Week	Reps
1	5/5/5+
2	3/3/3+
3	5/3/1+
4	5/5/5 (Deload)

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

Well, fortunately for you young man, there's Starting Strength and Wendler 5/3/1.

Here's an excellent video that focuses on Wendler.

 

Checkout Campbell Fitness TV Excellent Videos.

Wendler Progress Tracker Spreadsheet

Jim Wendler Bodybuilding Assistance Work Blogpost