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5/3/1 - Jim Wendler

Posted by David HENSLER on

5/3/1 - Jim Wendler

Overview

  • 4 core lifts
    • Deadlift, Squat, Bench Press, Military Press
    • Plus minimal auxiliary lifts
  • 3-4 workouts per week
  • Loads based off of 90% 1RM
    • Equivalent loads based off of 1RM are also shown
  • Start light and progress slowly and gradually
  • Relatively low to medium volume
  • Cycles of 4 weeks
    • Deload on week 4
  • Increase weight to base 1 rep max each new cycle
    • +10lbs: Deadlifts & Squats
    • +5lbs: Bench Press & Military Press
    • Alternatively, +2.5% on all 4 exercise

Benefits

  • Simple
  • Effective
    • Steady strength gains
    • Inhibits strength plateaus
  • Easy to track progress

5/3/1 Program

Week Reps: 90% of 1RM(%) 1RM(%)
1 5/5/5+ 65/75/85 59/68/77
2 3/3/3+ 70/80/90 63/72/81
3 5/3/1+ 75/85/95 68/77/86
4 5/5/5* 40/50/60 36/45/54

+ indicates as many reps as possible considering minimal target reps
* Denotes deloading week (optional on 1st and 2nd cycles)

Instructions

  • Find 1RM for each core lift
    • Can estimate using 1RM Calculator and submax weight
    • Used as base weight throughout program
  • Choose to use either workload percentages based on '90% of 1RM' or '1RM'
    • Both percentages are equivalent
      • eg: 85% of 90%1RM = 77%1RM
    • 1RM Calculator can be used to calculate workload percentages in either case

Schedules with Auxiliary Lifts

Squat Day (Monday)
Leg Curl
Row
Biceps Curl
2-3 x 8-12
2-3 x 8-12
2-3 x 8-12
Bench Press (Tuesday)
Incline Bench
Press Neck Extension / Flexion
Incline Twisting Sit-up
2-3 x 8-12
2-3 x 8-12
2 x 15-25
Deadlift (Thursday)
Box Squats 
Chin-up 
Rows
2-3 x 8-12 
2-3 x 8-12
2-3 x 8-12
Shoulder Press (Friday)
Upright Row
Chest Dips 
Lying Triceps Extension
2-3 x 8-12
2-3 x 8-12
2-3 x 8-12
  • Optional workloads for auxiliary lifts
    • Alternate light/heavy weeks.
      • Heavy on Weeks 1 & 3
      • Light on Weeks 2 & 4

 

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Muscle & Mirth / Garage Gym Powerlifting strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

Muscle & Mirth / Garage Gym Powerlifting is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Muscle & Mirth / Garage Gym Powerlifting and its affiliates from any and all claims or causes of action, known or unknown.

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