Wendler’s 5/3/1 Powerlifting System

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

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

Wendler 5/3/1 For Powerlifting

Jim Wendler made the following modifications for his newest e-book:

Modification #1

Jim Wendler switched weeks 1 and 2 around, and added a few heavy singles.

  • Week 1: 3 x 3, plus a few singles
  • Week 2: 3 x 5  only perform requisite reps
  • Week 3: 3 x 5,3,1, plus a few singles
  • Week 4: Deload

Modification #2

Jim Wendler provides a 2 day per week training solution.

Week 1:

  • Monday: Squats 5/3/1, leg press 5 x 10, stiff leg deads 5 x 10, abs
  • Thursday: Bench press 5/3/1, dumbbell press 5 x 10, dumbbell row 5 x 10, biceps curls (yes, curls).

Include three days of hard conditioning (hill sprints) on nonconsecutive days.

Week 2:

  • Monday: Deadlift 5/3/1, safety bar squat 5 x 10, good mornings 5 x 10, abs
  • Thursday: Overhead press 5/3/1, chin-ups 5 x 10, dips 5 x 10, biceps curls (no, the joke isn’t on you, biceps curls).

Include three days of hard conditioning (hill sprints) on nonconsecutive days

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