Sunday, December 1, 2013

Jim Wendler's Two Day Training Split

Jim Wendler lifts 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



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


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