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Old 11-27-2010, 09:53 AM   #16
Bodybygamma
Bodybygamma
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Join Date: Nov 2009
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Default How to build a basic lifting routine using 5/3/1

So many people asking questions when it really is so simple. I am going to even give you a quick and easy to use 5/3/1 template so you know how to plan your weights. Click here to read the manual

Pick a major body part,
then 1 compound movement,
then 2 assistance exercises for that same body part and be done with it.

After 3-4weeks switch the 2assistance movements and if you want substitute the compound movement for a similar one. So example would be:

Spread out your days according to how you feel. Examples :

2day split- Squats/Overhead Press and Deadlift/Bench Press
3day split- Squat/Bench Press,Deadlift, Overhead Press OR
Squat, BenchPress/Overhead Press, Deadlift OR
however the hell works for you!
4day split- Squat,Bench,Deadlift,Overhead Press

Honestly since I linked you to the manual, take the time and read it and all the information is there already. But since I am a nice guy here is a simplistic approach in a bit more detail:

Body Part:Back
Compound Movement: Deadlift
Take your 1rep max or estimated one rep max which can be found by:
LBS of weight lifted(315) X(multiplied by) #of Reps (5) X(multiplied by) .0333. Now you take the # you get which in this case is 52 +(add it to original# so 315+52=367) which is your estimated one rep max.

Take 90% of this 1rpm 367 which is 367 x .9 =330 then use the % below to figure out your work sets sp

Wave 1. Warmup, 75% x 5, 80% x 5, 85% x 5
set1 247x5 set2 265x5 set3 280x5+(or at least 5 or more reps)
So the same for the next weeks.
Wave 2. Warmup, 80% x 3, 85% x 3, 90% x 3
Wave 3. Warmup, 75% x 5, 85% x 3, 95% x 1
Wave 4. (deload) 60% x 5, 65% x 5, 70% x 5


Once this is done add 5lbs for presses and 10lbs for Squats/Deadlifts to the 1rpm working % we established as 330 and repeat the wave % scheme to figure out your weight reps and sets, now using 340as the working #in this case of deadlifts.


For Assistance Movements: 1arm Db row & Lat pull downs 2-3sets each
After 3-4 weeks switch to Barbell Rows and Chin ups
After another 3-4 weeks what ever your heart desires

*For smaller movements and bodyparts such as barbell curls, you can use 5/3/1 but its not really recommended to but if you do pick only one assistance for biceps such as hammer curls for 3sets.


For more in depth info on wendler's 5/3/1 check these links:

531 Manual

Wendler’s 5/3/1 Powerlifting System Muscle and Brawn Bodybuilding and Powerlifting.

Blank Wendler 531 Strength Program Excel

Want something more advanced? read here

eBook Wendler Maxeffort
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