Products for the Hard Training Strength Athlete Including Gain Chains, 120-Pound Big-A$$ Weightlifting Chains

Links to 6 Free Strength Training Programs - Ed Coan, Smolov, Powerlifting, Bodybuilding

Superhero Pure Hollywood Muscle Program

http://www.t-nation.com/portal_includ...

Sheiko Pure Strength Program (Comparable to Wendler)
http://www.t-nation.com/portal_includ...

Six Weeks to Superhero Size/Strength Hybrid Program
http://www.t-nation.com/img/photos/20...

Ed Coan Deadlift Program
http://tsampa.org/training/scripts/co...

Smolov Jr. Bench Program
http://www.seriouspowerlifting.com/23...

Smolov Squat Program
http://www.seriouspowerlifting.com/36...

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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Brandon Campbell's Fitocracy Workout Log and Campbell E-Book

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BrandonCampbell tracked Workout for 1,872 pts Sep 30, 2015

• Barbell Squat
  • 45 lb x 10 reps 42
  • 135 lb x 8 reps 75
  • 225 lb x 4 reps 110
  • 255 lb x 8 reps 168
  • 255 lb x 8 reps 168
  • 255 lb x 12 reps 179
  • Paused
• Close-Grip Barbell Bench Press
  • 150 lb x 8 reps 83
  • 150 lb x 8 reps 83
  • 150 lb x 20 reps 96
• Barbell Bench Press
  • 185 lb x 8 reps 107
  • 185 lb x 8 reps 107
  • 2 second pause
• Pull-Up
  • 10 reps 112
  • 10 reps 112
  • 10 reps 112
• Two-Arm Kettlebell Swing
  • 45 lb x 10 reps 35
  • 45 lb x 10 reps 35
  • 45 lb x 10 reps 35
• Dips - Chest Version
  • 10 reps 71
  • 10 reps 71
  • 10 reps 
  
  
  

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   BrandonCampbell tracked Workout for 2,512 pts Sep 28, 2015

  • Barbell Squat
    • 45 lb x 10 reps 42
    • 135 lb x 8 reps 75
    • 225 lb x 5 reps 121
    • 280 lb x 10 reps 206
    • 280 lb x 10 reps 206
    • 280 lb x 16 reps 221
  • Close-Grip Barbell Bench Press
    • 135 lb x 5 reps 66
    • 180 lb x 10 reps 105
    • 180 lb x 10 reps 105
    • 180 lb x 16 reps 112
  • Sumo Deadlift
    • 135 lb x 5 reps 66
    • 225 lb x 5 reps 121
    • 330 lb x 10 reps 289
    • 330 lb x 15 reps 306
  • Barbell Bench Press
    • 180 lb x 10 reps 108
    • Spoto
  • Bent Over Barbell Row
    • 235 lb x 10 reps 85
    • 235 lb x 10 reps 85
    • 235 lb x 10 reps 85
  • Lying Barbell Triceps Extension
    • 95 lb x 10 reps 22
    • 95 lb x 10 reps 22
    • 95 lb x 10 reps 22
  • Triceps Pushdown
    • 90 lb x 10 reps 14
    • 90 lb x 10 reps 14
    • 90 lb x 10 reps 14 

BrandonCampbell tracked Workout for 2269 pts Sep 25, 2015

• Barbell Squat
  • 45 lb x 5 reps 36
  • 135 lb x 5 reps 66
  • 225 lb x 5 reps 121
  • 275 lb x 6 reps 180
  • 275 lb x 12 reps 205
  • High bar
• Close-Grip Barbell Bench Press
  • 45 lb x 10 reps 42
  • 135 lb x 6 reps 70
  • 165 lb x 6 reps 85
  • 165 lb x 20 reps 106
• Deficit Barbell Deadlift
  • 135 lb x 5 reps 82
  • 225 lb x 5 reps 151
  • 330 lb x 6 reps 326
  • 330 lb x 12 reps 371
• Wide-Grip Barbell Bench Press
  • 165 lb x 6 reps 67
• Bent Over Barbell Row
  • 225 lb x 10 reps 80
  • 235 lb x 10 reps 85
  • 245 lb x 10 reps 91
• Lying Barbell Triceps Extension
  • 95 lb x 10 reps 22
  • 95 lb x 10 reps 22
  • 95 lb x 10 reps 22
• Triceps Pushdown
  • 80 lb x 10 reps 13
  • 80 lb x 10 reps 13
  • 80 lb x 10 reps 13

BrandonCampbell tracked Workout for 2,345 pts Aug 30, 2015

• Barbell Deadlift
  • 135 lb x 5 reps 66
  • 225 lb x 5 reps 121
  • 315 lb x 5 reps 222
  • 405 lb x 2 reps 275
  • 425 lb x 2 reps 315
  • 445 lb x 2 reps 360
  • 465 lb x 2 reps 412
  • 485 lb x 2 reps 472
• Lat Pulldown
  • 150 lb x 10 reps 32
  • 160 lb x 10 reps 34
  • 170 lb x 10 reps

Brandon Campbell Lifting and Chris Jones Meal Plans

Use cable crossovers to end your chest workout. Do 1 set from the top, 1 above shoulders, another under shoulders, and 1 set low to ground
— Gaspari Nutrition (@TeamGaspari) August 6, 2014

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Matt Ogus: A Full Week of Lifting (Vlog #271)

Elliott Hulse's Lean Hybrid Muscle Reloaded - Build Muscle & Burn Fat