The 5/3/1 Method

[El Freako]

Jim Wendler's new program. E-book available from www.elitefts.com

Looks to be a pretty good basic strength program.

Basic setup:

Week 1 = 3 sets of 5 reps
Week 2 = 3 sets of 3 reps
Week 3 = 5/3/1
Week 4 = deload, 3 sets of 5 reps

Percentage setup:

Week 1 = 75% x 5 reps , 80% x 5 reps , 85% x 5 reps
Week 2 = 80% x 3 reps , 85% x 3 reps , 90% x 3 reps
Week 3 = 75% x 5 reps , 85% x 3 reps , 95% x 1 rep
Week 4 = deload - 60% x 5 reps , 65% x 5 reps , 70% x 5 reps

the cycle:

Week 1-

mon - military press
wed - deadlifts
fri - flat bench

Week 2-

mon - squats
wed - military press
fri - deadlifts

Week 3
mon - flat bench
wed - squats
fri - military press

Week 4
mon - deadlifts
wed - flat bench
fri - squats

Accessory Work :

MILITARY PRESS DAY -

delt / chest exercise - pick one of the following : 3-5 sets of 6-20 reps -

side db raises
db incline press
db flat bench
weighted dips
blast strap pushups

rear delt / trap exercise - pick one of the following for 3-5 sets of 10-25 reps -

barbell shrugs
db rear delt raises
face pulls
db power cleans
band pull aparts

DEADLIFT DAY -

Pos. chain / Ham exercise - pick one of the following for 3-5 sets of 5-30 reps -

kettelbell swings
leg curls
back extensions
glute ham raises
pullthroughs

Abs / Obliques exercise - pick one of the following for 3-5 sets of 10-50 reps -

ab wheel rollouts
situps
hanging leg raises
weighted crunches
side bends

FLAT BENCH DAY -

delt / chest exercise - pick one of the following for 3-5 sets of 6-20 reps -

pushups
incline bench
machine military press
upright rows
side db raises

lat exercise - pick one of the following for 3-5 sets of 6-30 reps -

chinups/pullups
pulldowns
db rows
chest supported rows
pulley rows

SQUAT DAY :

Quad exercise - pick one of the following for 3-5 sets of 6-20 reps -

bulgarian split squats
lumberjack squats
hack squats
belt squats
leg presses

Abs / obliques exercise- pick one of the following for 3-5 sets of 10-50 reps -

weighted situps
hanging leg raises
ab wheel rollouts
weighted crunches
side bends

 

[miamiracing]

looks pretty good actually...i might give it a try soon

 

[El Freako]

I've read about lots of people getting good results. T-nation's Strength forum is up to its second dedicated thread which Wendler regularly contributes to. I'm planning on giving it a try in the future once as a brief break from Westside.

 

[philosopher]

Imo a great one! If you do it by the book and try to progress as long as possible. That means it isnt a program for 12 weeks. Its a program which could last for a year if you do it right.

Imo give it a try. Ive already recommanded it to my trainingspartner but since I have a nasty knee injury I cant do it ofr now

 

[El Freako]

Wendler did an interview on T-nation where he discussed the program.

http://www.tmuscle.com/free_online_...aining_performance/how_to_build_pure_strength

 

[El Freako]

Excel Spreadsheet for the program: http://www.sherdog.net/forums/29368507-post1.html

 

[philosopher]

Excel Spreadsheet for the program: http://www.sherdog.net/forums/29368507-post1.html

Cant open the file correcly? Does someone have an idea why?

 

[El Freako]

Funny, it worked fine for me.

Just google "5 3 1 spreadsheet", there's lots of other ones out there.

 

[philosopher]

Funny, it worked fine for me.

Just google "5 3 1 spreadsheet", there's lots of other ones out there.

Omg sometimes I'm so stupid

Thanks anyway mate!

 

[PrinceVegeta]

The program you outlined in your first post is the second one mentioned in the manual. I think the first one will be much better for lots of the more novice trainers. Thanx for the spreadsheet btw

 

[Pickle]

so why only 3 working sets for core lifts and why is the last set to failure and why are pyrimids being used? .....even tho it doesn't make sense lol. im intrigued and may try it in my next strength phase in an effort to shorten my session. Im doing hypertrophy for at least a few weeks tho

 

[Daniel Andersson]

This looks intresting. I think Im going to give this a try when I start to train again

Thanks for posting

 

[El Freako]

so why only 3 working sets for core lifts and why is the last set to failure and why are pyrimids being used? .....even tho it doesn't make sense lol. im intrigued and may try it in my next strength phase in an effort to shorten my session. Im doing hypertrophy for at least a few weeks tho

You're working you're way up to an approximate 5rm, 3rm and 1rm respectively each week. Its a bit like a dialled-back max effort day for each movement each week. Its nothing like you're bodybuilding style pyramid you'll soon find.

 

[Rocky]

Just finished the russian cycle and looking for a new routine based around the big 3 - might give this a crack!

 

[PrinceVegeta]

I want a spreadsheet like the one freako put here but for the other percentages

 

[El Freako]

I want a spreadsheet like the one freako put here but for the other percentages

What other percentages?

 

[alessandro]

best post workout meal after this training routine?

 

[El Freako]

Same as any other training routine probably...

 

[alessandro]

i was thinking about it because it seems to me a shorter routine...

 

[El Freako]

Its lower volume than a standard BB'er routine but I doubt the nutrition requirements will be much different. If you want to get big and strong, you train, eat and sleep.

Also there are many different variations of the program with regards to assistance work so you have to take that into account also.