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Workout Summary
Workout Description
Jim Wendler's 5/3/1 powerlifting system is rapidly growing into one of the most
popular powerlifting and strength building training routines on the planet. Several
years ago, most powerlifters I knew ran the Westside Barbell system. Westside was
the gospel, and there was no other. But today, things have changed. A good portion
of my friends are running Wendler's 5/3/1, or a Westside/Wendler's combination.
Westside is still king, but Wendler's 5/3/1 has proven itself very worthy of
consideration.
In this guide to Wendler's 5/3/1, you will find information on 2, 3, and 4 day splits.
You will also find information on a Wendler's 5/3/1 and Westside hybrid program. I
have also included detailed assistance work information, including possible
variations mentioned in the Wendler's 5/3/1 e-book. Please support Jim Wendler
and Wendler's 5/3/1 by purchasing his e-book.
Week 2. DAB
Week 3. CDA
Week 4. BCD
Week 5. ABC
Week 6. D
4 Days Per Week. If you use Wendler's 5/3/1 and train 4 days per week,
your mesocycle will last only 4 weeks. Your workout schedule should look
something life this:
Exercise Substitution
For each of the 4 workouts (ABCD), you may substitute the primary workout with an
appropriate replacement at the start of a new mesocycle. The following are
examples of acceptable substitutions:
Squats. You may substitute squats with the box squat, front squat, squats
with bands or chains, etc.
Bench Press. You may substitute bench press with floor press, 2-board
press, rack press, etc.
Deadlift. You may substitute the deadlift with deficit deadlifts, rack pulls,
deadlift with bands or chains, etc.
Overhead Press. You may substitute overhead press with push press,
overhead dumbbell press, rack press, etc.
Assistance Work
How much assistance work you do is up to you. Natural lifters should try to be in
and out of the gym in 60 minutes. If you can't "hit it" in that period of time, you need
to take a long, hard look at the rest periods you are taking between assistance work
sets. A quote from Jim Wendler on training duration:
"People laugh and call me lazy, while they twit around in their three-hour workout
making zero progress. Sometimes, instead of what you do in the weight room, it's
what you don't do that will lead to success."
In the Wendler's 5/3/1 book, the following assistance plans are presented:
Boring But Big. Main lift, the main lift again @ 5x10 (50% 1RM), and
another accessory exercise for 5 sets.
The Triumvirate. Main lift, and two assistance exercises - 5 sets each.
I'm Not Doing Jack Shit. Main lift, and nothing else.
Periodization Bible by Dave Tate. Main lift, and 3 exercises - 5 x 10-20
reps each.
Bodyweight. Main lift, and 2 bodyweight exercises such as the pull up, sit
ups, dips, etc.
Here are some sample assistance work plans based on your goals.
Squat Workout
Squat: 5 x 10 x 50%
Leg Curl: 5 x 10
Deadlift Workout
Deadlift: 5 x 8 x 50%
Hanging Leg Raises: 5 x 12
The last set. Jim Wendler recommends going all out on the last core set each
workout. Remember, core work is either squats, bench press, deadlift or overhead
press. On this last set, do as many reps as you can with the given weight. Do NOT
use this approach for de-load workouts.
Adding weight. After completing each mesocycle, add 5 pounds to your 1RM total
for bench press and overhead press, and 10 pounds to your squat and deadlift 1RM,
and recalculate your percentages. If you run Wendler's 5/3/1 for a year, this
progression pattern will add 50 pounds to your bench and press, and 100 pounds to
your squat and deadlift. Be patient, and stick with the plan!
This is a 4 week cycle. Hit the primary, core exercises first, and add in appropriate
assistance work. Remember to limit your total workout time to about 60 minutes.
Some trainees may want to utilize dynamic effort (DE) days from Westside training.
How you structure this integration is up to you. Some trainees may be able to do
both heavy squats and deadlifts on a single day, and then use the second posterior
chain day of that week for dynamic effort (DE) work. Some may choose to do heavy
Wendler squats with DE deadlifts, and heavy Wendler deadlifts with DE squats.
Another possible integration between Westside and Wendler's would be to drop the
heavy overhead pressing day, and instead, insert overhead pressing movements on
your bench days. This would free up one training day each week for DE bench work.
For assistance work, use exercises that address your weaknesses. Please
remember that this sample hybrid program is only an example, presented to get you
thinking about the possibilities. There are many ways to combine Westside and
Wendler's, and many reasons why someone would want to do so.
When jumping into a hybrid routine, always proceed with caution. Start slow, and
work your way into it. Don't set up the hybrid with too much work. It's better to get
the feel of a hybrid program, and then to add work, then it is to kill yourself and have
to pull back on work.
Final Notes
Far too many younger trainees are looking for magic routines and training systems.
Wendler's 5/3/1 powerlifting system is not magic. It works if you work hard, and
stick to it. Wendler's generally needs to be run for multiple cycles, so don't choose
this routine if you're not willing to stick with it.
There are many heated debates about which training system is the best. Remember
that the key to success on any program revolves around your drive to succeed.
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365 Comments
+ Post Comment
Alex Basham
I am on my 11th 5/3/1 cycle and did my first powerlifting meet at the end of my 10th cycle. This
program works. It is excellent
REPLY
Joe Milligan
This program worked for me extremely well. Followed 5/3/1 on a calorie deficit (which he
doesn't recommend), I got stronger and leaner.
REPLY
Posted Mon, 07/31/2017 - 06:54 LIKE 3
Aman
Hi Joe,
I also want to run this program on a calorie deficit. Does this actually help you to get
leaner? Just curious!
REPLY
Mike
It worked for me and I am on keto + IF. Just need to add I am pretty advance on keto as
this is my usual way of eating. So I wouldn't recommend this for beginners on keto or even
calorie deficyt. I used this as I want to improve my strenght for KB moves.
REPLY
Rod
Confused. Wave A says 75% x 5. Is that 5 reps or 5 sets? If 5 sets, then how many reps per set.
What exactly does 5-3-1 stand for?
REPLY
D.E. Heeren
This program generally works for beginners or huge drug users. Wendler competes in non
drug tested meets. That alone tells you something.
REPLY
George
Download a 5/3/1 App and use it in conjunction with this article. It works!
REPLY
D.E.Heeren
Why would I do that? I do not take advice from steroid users like Wendler.
REPLY
Joe Milligan
What a hater. Like it or not the program works. If you actually followed it, you won't be able
to say you didn't gain strength. I got stronger and leaner from it.
REPLY
Keith Gallagher
Would it be ok 2 do this twice a week and cf another 2 days, can you still get proper results only
doing it twice a week
REPLY
John K.
I CF M-T-W-T.. I active rest F-S (2-4k row)... and Sunday I do hot yoga... on M-T-W-T... I do
wendler cycle by doing Squats on Monday, Deadlift on Tuesday, Bench on Wednesday,
Press on Thursday... at my box we do strength before the METCON.. and we do those lifts.
Other lifts on other days- Snatch, Clean-jerk, or complexes we do in either warmups, on
Friday and Saturday or during de-load weeks. I also use an app 531 to know what weight
adjustments to use.... the only caveat is you need to set all your 1RM on these lifts to know
where to start with the weight adjustments. I gain about 5lbs per lift each cycle if I stay
consistent.
REPLY
David
You do the programming for your box or they are running everyone through Wendler 5/3/1
??
REPLY
Mike
You can do IT but you need to psy attention to recovery.
REPLY
D.E. Heeren
I wouldn't take too much advice from a drug user. Drug users know the drugs work but little else.
Wendler competes in untested meets. All Wendler did was take Eastern Bloc drug programs and
claim it for his own. Nothing new.
REPLY
Brian
What would the schedule look like for hitting legs/chest 2Xper week, with shoulders and back
1Xper week... Do I enter mesocycle wave 2 on the second set of the week? Or do I redo wave 1
workout for the two, and then increase to wave 2 the following... suggestions?
REPLY
Chris Solorzano
This is honestly so confusing. I can't figure out what I should be doing... Why are there letters
and waves and all this stuff being talked about...
REPLY
MikeWines
The letters refer to the different workout waves that are detailed in the article. The author
is just discussing the different setups and formats for 5/3/1 that someone can use.
REPLY
J
So I add weight each cycle regardless of how many reps I've hit on the AMRAP sets? I do NOT
recalculate the numbers for each cycle?
REPLY
Errol
Correct, trust the process man I've been doing it for 4 months and have made all my lifts
there will come a time where you miss a rep. Then you recalculate your numbers (drop 10%
off your max and start over). I liked this program so much I purchased Jims book titled
beyond wendler 531. I've been lifting two years and usally bounce around training splits
like upper lower,push pull leg, and typical bro splits, but this program is boring as hell but it
delivers results stick with it you won't regret it if your into strength gains. If you want show
muscles do body building workouts. I care more about function that looks.
REPLY
J
Oh, I don't care much about the looks, I'm lifting for strength. But I've been doing 5/3/1
wrong this whole time, putting my new numbers (reps hit) in the calculator, lol. :( Oh well,
better late than never to do it right. You recalculate if you don't hit the prescribed numbers
(3+ for example) or any reps at a given weight? Don't worry, I'll reread the book soon, I'm
just a little short on time right now.
REPLY
Posted Wed, 07/01/2015 - 12:48 LIKE 27
AJ
This article isn't a very good break down of 5/3/1. Take, for example, where it says that you can
sub the main lift for a lift of your choosing. Wendler states in his book and on his website that
the main lift is to always be the squat, bench, deadlift or ohp. He stated that if you'd like you can
sub out the 5x10 with a variation of the lift. Example: Flat bench according to 5/3/1 wave/phase
followed by 5x10 incline bench or deadlift according to 5/3/1 wave/phase followed by 5x10 stiff
leg deads. Also, Wendler has stated that 5/3/1 is always to be a four day a week program. Five
days a week if you'd like to throw in a bodybuilding day and work your pretty muscles (biceps,
calves, ect...). I'd highly recommend anyone intersted in the program go to Wendler's website or
buy his book. This author is not accurate with his information on the program.
REPLY
Enri
Hi Steve,
i am planning to start the wendler 5/3/1 programm 4X a week. How many assistance exercise
should i do for every session? Do you think 3-4 assistance exercise are ok, I workout not more
than 60-80 min.
thnks
REPLY
Volpe
There are only a few reasons to add assistance, 1. If there is a weekness in your main
compound lift.IE you feel a pull in you adductors when you squat. Back off your squat to
prevent injury (deload,) add adductor as accessory excercise to improve your lift, back off
10 percent, then start over from there. 2. If there is an imbalance in your body, 3. Injury
prevention IE, abs, biceps. 4. You want to gain size,IE "boring but big." Which is basically
the 5 compounds added to 5-3-1 at 50 percent for volume. You must think about what you
need, then what you want, then read the book!
REPLY
Liamm996
Would it be good to run while training for powerlifting? Or will it deplete some of my stregth
gains?
REPLY
Mike
Is it okay to do the 3 day a week 5/3/1 program without days off between? for example Tuesday
Wednesday Thursday I have platoon runs on Mondays and Fridays.
REPLY
Posted Wed, 11/19/2014 - 14:59 LIKE 33
Ross
Hey Steve,
I CrossFit 5 days a week but find that the current box train at only offers strength training for
those in the "competition" class. I was accepted into this class but cannot train at the times that
they do. This leaves me doing the regular gym programming. I do, however, work at a gym and
am wondering if it would be safe to do my regular WOD at the CrossFit gym and then, a few
hours later, follow with strength training, via Wendler's program? Also, would light cardio (with or
without CrossFit) following these lifts be acceptable or would it diminish the results, in your
opinion. Thank you.
REPLY
Dea
If you do workout twice in a day be sure to eat some fast carbs, oatmeal, white flour pasta or
bread or Rice Crispy Treats so that your muscles use the glycogen in the muscles.
Fast carbs ingestion right after your workout and slow carbs to fuel your performance about 1
hour prior become really important if you work out more than once per day.
I usually will eat some brown rice or 1/2 a sweet potato before my workout and 2 or 3 dates or a
really ripe banana right after my workout. I noticed my muscles are getting bigger and I am losing
fluff.
I am super new to lifting but train privately with my CF coach who is also an ETP coach and and a
certified weight lifting trainer. Good luck.
REPLY
mark3000
There may be a typo above. I think that the second 'Friday' in the second table should be
'Saturday'. Great stuff though.
REPLY
Filip
Hi Steve
Would you recommend this program If I want to hit muscles 1.5 times a week. The muscle
pairing would be same as you described for 2-day a week approach. But here I would alternate
A/B/A and B/A/B. What do you think?
Many thanks !
REPLY
Z
I was doing SS before and I decided to try this, I'm still not sure about the working sets, it says
75%x5, does that mean 5 sets or reps? I can imagine how short the workout would be if I just
starting the program.
REPLY
Goose
Hi Steve I am a personal trainer I don't know everything but I'm always wanting to learn more I'm
trying go for thickness and strength doing this program won't that defined my body
REPLY
Josh
What is a good way to warm up before doing these lifts if I'm going about it through the strength
assistant work instead of the bodybuilding assistant workout?
I thought about doing light movements, but I'm basically going to be doing the same thing with
50% of my 1RM after I do the first heavier version of the exercise.
REPLY
Jux
What if your 95% becomes easier to perform more than just once? How do you know how much
to increase the overall workout so that 95% becomes "hard" again?
REPLY
John
I have been getting outstanding results in strength gains on Wendler's 5-3-1, but I have lost a
couple pounds since starting the program. I am a competitive bodybuilder with over 10 years
training experience and took on this strength program because I wanted to make sure I am every
bit as strong as I look on stage. However, losing weight is a concern because I don't want to
come in small and flat on stage. Adhering as precisely as I can to Wendler's program, I recently
cranked out 14 reps on BP, 12 on SOP, 23 on squat, and 18 on DL with clean, full ROM reps,
pausing at the bottom to eliminate any artificial momentum advantage with 90% of my
calculated 90% of my true 1RMs. I really just want to know, as the weights seem far too light for
the rep ranges I am supposed to be working in, if I should kick the weight up or if I am doing it
proper for optimum results already. Any help or recommendations will be much appreciated, and
thank in advance for the help.
REPLY
Muaythai
Does this workout goes well with muay thai?
I mean if i do that workout will i get more power is muay thai and so on?
REPLY
Volpe
As an Athlete you would do better with Chad Wesley Smiths" Juggernaut Method" you
should do your alactic capacity training before workouts and increase explosive power: by
medicin ball throw, and jumping up hills, prowlers. Analyse your CNS capacity for how
much of a workout you should do. My guess would be to stick to the compound exercises.
Then if you have CNS left, do one or two excersises that improve your core 5 compounds.
IE bicepts to prevent tears on deadlift. Abs to prevent hernia on Squats. Lat and Back to
improve Benchpress and balance your body out. Always try to pick a compound movement
for efficiency. Ie.,Pullups for bicept, lat and back...
REPLY
D.E.Heeren
Why do splits? Bulgarian training is front squat, snatch, clean and jerk to a daily max,
usually about 95-97% of recent competition bests. Even the Soviet template is better than
Wendler. Most Olympic lifters rarely do more than 1-3 reps in any set. All Soviet and
Bulgarian programs are intended for reflex exercises in a full range of motion. That means
none of this 90 degree squatting, benches or deadlifts. Just because steroid users like
Louie Simmons and Jim Wendler claim they know something of value doesn't make it so.
go to Sportivny Press and read some of the articles and learn something of value.
REPLY
D.E. Heeren
I am an Olympic Weightlifter. Only do front squat, snatch, clean & jerk and variations of the
lifts. Core training is not needed for those doing heavy front squats almost daily. Core
training is a myth and a hoax promoted by people that have never studied athletic
principles. The best speed strength athletes in the world are the Olympic Lifters and they
do not need or do specific core training. Bench Press is a worthless exercise. Powerlifters
are idiots. Wendler is an idiot. Louie Simmons is a moron.
REPLY
Ed
And the Bulgarian and Russian weightlifting programmes werent designed for steroid
using athletes?
REPLY
robert foley
wow that's a little harsh!
I do the wendler program now on a three day split and on the fourth day do power cleans. I
do really enjoy the cleans...no guts for the snatch yet. if you SOLEly olympic lift what kind
of split do you recommend?
REPLY
Austin
I have to disagree with D.E.Herron on this. For the matter that he is an Olympic lifter
reviewing a powerlifting regiment is pointless. That no different than a Cowboys fan going
onto a Steelers forum and ranting about how horrible they are. I will never put down a
person for their beliefs on something until they start doing it to someone else. 5/3/1 is not
a program for Muay Thai. He is correct on that. 5/3/1 is if you are planning on competing
in a meet. And for powerlifters being idiots, I'm a powerlifter as well as a firefighter. My
powerlifting training has significantly added strength in all aspects to do my job more
safely. If you want to argue the point, please go to the fire academy and get certified, suit
up, and make entry.
REPLY
rick b
Hi Steve!!
Is it possible to alternate one mesocycle with strengh builder assistance and another with bodybuilder
assistance?
Thanks
A lot.
Rick
REPLY
David B
Hey steve, why not have a DE exercise for overhead press in the hybrid program? I added one but
I could feel a bit of shoulder strain, not sure if its from having worked all day or what
REPLY
Jimmy Ardoin
How long should the rest periods be between each exercise and how long should you wait
before beginning another mesocyclone ???
REPLY
Michael
Silly question. Would it be counter-productive to add weight to the drop sets(5x10) if the
prescribed weight of 50% of 1RM is really too easy?
REPLY
Angus Campbell
Hey, a little bit of a variation of Wendler's 5/3/1:
Monday:
Dead Lift 5/3/1
Floor Press 5/3/1
Tuesday:
Some Form of Conditioning 30 minutes
Wednesday:
Front Squat 5/3/1
Pendlay Row 5/3/1
Thursday:
Some Form of Conditioning 30 minutes
Friday:
Power Clean 5/3/1
Overhead Press 5/3/1
Saturday:
5-10 Sets of... (at the park)
Pull-Ups x max rep
Dips x max rep
Some Form of Conditioning
Sunday:
Rest (awesome...)
REPLY
dwight schofield
i did the 5-3-1 work out about a year ago. and i was fairly happy with it. HOWEVER it contained
no bicep work. I did "throw in" a "very little bit" of biceps work in the course of doing the work
out... They are one of my best body parts and a felt that i should work them a little bit to keep
them in some reasonable kind o' shape.
During the last dead lift work out of the 16 routine , i was supposed to do dead lift my single rep
max. when i attempted the lift, i tore the bicep tendon off the bone in my forearm. If i had been
doing a reasonable amount of bicep work, this would never have happened in a million years,
given the shape that my biceps are in when i work them on a regular basis. My injury was pretty
serious and required surgery. i couldn't do anything with the injured arm for a couple months and
after a year it is still not back at 100%. according to my physiotherapist, my recovery has been
pretty good and should get back to something close to 100% but some people never recover
100%. It also cost me a few hundred bucks in copays for medical bills and some time off work. I
WOULD STRONGLY RECOMMEND DOING A REASONABLE AMOUNT OF
BICEP WORK ON A REGULAR BASIS SO THAT YOU DON'T TEAR THE BICEP TENDON OFF THE
BONE IN YOUR FOREARM!!!!
REPLY
REPLY
rhino
great program, I'm just getting started this week.
im 32 and quite inflexible. how often do u recommend stretching, and how much emphasise is
given? hip flexes, hammies etc. same goes for conditioning??
REPLY
Volpe
You should buy the book,531 second edition, Wendler gives you mobility exercises. This
program is an intermediate program, and by asking that question you would probably be
better of starting with a program like "Beginning Strength." Either way "buy the book" it's
cheap insurance.
REPLY
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