Thursday, November 8, 2012

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.