JIM WENDLER 5/3/1 METHOD

Boost your strength with the Jim Wendler 5/3/1 method, a program focused on progressive barbell lifts like squats, deadlifts, and presses.

Jim Wendler 5/3/1 Workout Method for Beginners

Jim Wendler 5/3/1

Program Overview

  • Primary Goal
  • Main Lifts
  • Structure
  • Cycle Length

Basic Principles of the 5/3/1 Method

  • Max Effort Percentage
  • 4 Lifts Per Week
  • Cycle Format

How the Program Works

Training Max

  • Week 1 (5s Week)
  • Week 2 (3s Week)
  • Week 3 (5/3/1 Week)
  • Week 4 (Deload Week)

Assistance Work

assistance workBoring But Big

  • Day 1: Squat Day
  • Day 2: Bench Press Day
  • Day 3: Deadlift Day
  • Day 4: Overhead Press Day

Example Weekly Workout Schedule

Day 1: Squat

Day 2: Bench Press

Day 3: Deadlift

Day 4: Overhead Press

Recommended Reps and Sets

  • Week 1
  • Week 2
  • Week 3
  • Week 4

Pro Tips for Success

  • Focus on Form
  • Use AMRAP Sets Wisely
  • Track Your Progress
  • Warm-Up and Stretch
  • Be Patient

Common Mistakes to Avoid:

  • Skipping Assistance Work
  • Overestimating Your 1RM
  • Neglecting Rest
  • Increasing Weights Too Quickly

Jim Wendler 5/3/1 workout method

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