This is an overview of Jim Wendler’s 5/3/1 lifting program.
Workouts. There are 4 primary workouts in Wendler’s 5/3/1 program:
- Workout A. Squat, and assistance work
- Workout B. Bench Press, and assistance work
- Workout C. Deadlift, and assistance work
- Workout D. Overhead press, and assistance work
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Routine. You lift three times per week, using the following pattern over 5 weeks to complete a full cycle of 16 total workouts.
- Week 1. ABC
- Week 2. DAB
- Week 3. CDA
- Week 4. BCD
- Week 5. ABC
- Week 6. D
Waves. Each workout is performed 4 times over the course of this cycle, using the following 4 wave structure:
- Wave 1. Warmup, 75% x 5, 80% x 5, 85% x 5
- 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
Notes. Jim Wendler recommends that you subtract 10% from your one rep maximum when calculating percentages for the 5/3/1. Also, when performing the last set, Wendler recommends that you rep out with as many reps as possible on the final, heavy set.
This is not a complete detailed overview of the system. For more information on Wendler’s 5/3/1, please visit the following links.
Training Three Days a Week by Jim Wendler
http://www.flexcart.com/members/elit…d=134&pid=2786
Jim Wendler’s 5/3/1 Logbook Calculator
http://www.scribd.com/doc/8615840/Ji…ook-Calculator
