Jim_Wendler_5_3_1_Program

Christopher Based on 90% of 1RM Overhead Press Deadlift kg Bench Press kg Front Squat kg Back Squat kg

70 184 84 99 143

0.6 0.6 0.6 0.6 0.6

60% 42 110 50 59 86

0.65 0.65 0.65 0.65 0.65

65% 46 120 55 64 93

When starting a new four-week cycle add 2.5kg to 1RMs for bench and shoulder presses add 5kg for squats and deadlifts recalculate spread sheet

0.7 0.7 0.7 0.7 0.7

70% 49 129 59 69 100

0.75 0.75 0.75 0.75 0.75

75% 53 138 63 74 107

0.8 0.8 0.8 0.8 0.8

80% 56 147 67 79 114

0.85 0.85 0.85 0.85 0.85

85% 60 156 71 84 122

0.9 0.9 0.9 0.9 0.9

90% 63 166 76 89 129

0.95 0.95 0.95 0.95 0.95

95% 67 175 80 94 136

Workout 1 Exercise

Workout 2 Sets

Reps

% 1RM

1) Standing shoulder press Week 1

Exercise 1) Deadlift

5

65,75,85

Week 1

Week 2

3

3

70,80,90

Week 2

Week 3

5, 3, 1

75,85,95

Week 3

Week 4

5

40,50,60

Week 4

2) Dip

5

15

2) Good morning

3) Chin-up

5

10

3) Hanging leg raise

Workout 3 Exercise

Workout 4 Sets

Reps

% 1RM

1) Bench press Week 1

Exercise 1) Squat

3

5

65,75,85

Week 1

Week 2

3

70,80,90

Week 2

Week 3

5, 3, 1

75,85,95

Week 3

Week 4

5

40,50,60

Week 4

2) Dumbbell chest press

5

15

2) Leg press

3) Dumbbell row

5

10

3) Leg curl

Sets

Reps

% 1RM

3

5

65,75,85

3

70,80,90

5, 3, 1

75,85,95

5

40,50,60

5

12

5

15

Sets

Reps

% 1RM

3

5

65,75,85

3

70,80,90

5, 3, 1

75,85,95

5

40,50,60

5

15

5

10

90% 1 Rep Max (kg)

Standing Press 70 Intensity

Dead Lift 184 kg

Bench Press 84

Squat 143

Reps

Sets

Rest

Workout 1 Warm-up: Rope Jumping, Foam Rolling, etc. (mobility, flexibility, raise core temp.) 1) Standing shoulder press

65%

45.5

5

1

3-5 minutes

75%

52.5

5

1

3-5 minutes

85%

59.5

5+ (max reps)

1

3-5 minutes

2) Dip

15

5

1-2 minutes per set

3) Chin-up

10

5

1-2 minutes per set

Workout 2 Warm-up: Rope Jumping, Foam Rolling, etc. (mobility, flexibility, raise core temp.) 1) Deadlift

65%

119.6

5

1

3-5 minutes

75%

138

5

1

3-5 minutes

156.4

5+ (max reps)

1

3-5 minutes

xx

12

5

1-2 minutes per set

15

5

1-2 minutes per set

85% 2) Good morning 3) Hanging leg raise Workout 3

Warm-up: Rope Jumping, Foam Rolling, etc. (mobility, flexibility, raise core temp.) 1) Bench press

65%

54.6

5

1

3-5 minutes

75%

63

5

1

3-5 minutes

85%

71.4

5+ (max reps)

1

3-5 minutes

2) Dumbbell chest press

xx

15

5

1-2 minutes per set

3) Dumbbell row

xx

10

5

1-2 minutes per set

Workout 4 Warm-up: Rope Jumping, Foam Rolling, etc. (mobility, flexibility, raise core temp.) 1) Squat

65%

92.95

5

1

3-5 minutes

75%

107.25

5

1

3-5 minutes

85%

121.55

5+ (max reps)

1

3-5 minutes

2) Leg press

xx

15

5

1-2 minutes per set

3) Leg curl

xx

10

5

1-2 minutes per set

Add two or three conditioning sessions per week (hill sprints, Prowler pushes, etc.) Assistance work: may substitute total reps; e.g. 15 reps/5 sets or 75 reps total anyhow. When starting a new four-week cycle add 2.5kg (5lbs) to 1RMs for bench and shoulder presses add 5kg (10lbs) for squats and deadlifts recalculate spread sheet

T-Nation Article: How to Build Pure Strength by Bryan Krahn Jim Windler's 531: The Simplest and Most Effective Training System for Raw Strength

90% 1 Rep Max (kg)

Standing Press 70 Intensity

Dead Lift 184 kg

Bench Press 84

Squat 143

Reps

Sets

Rest

Workout 1 Warm-up: Rope Jumping, Foam Rolling, etc. (mobility, flexibility, raise core temp.) 1) Standing shoulder press

70%

49

3

1

3-5 minutes

80%

56

3

1

3-5 minutes

90%

63

3+ (max reps)

1

3-5 minutes

2) Dip

15

5

1-2 minutes per set

3) Chin-up

10

5

1-2 minutes per set

Workout 2 Warm-up: Rope Jumping, Foam Rolling, etc. (mobility, flexibility, raise core temp.) 1) Deadlift

70%

128.8

3

1

3-5 minutes

80%

147.2

3

1

3-5 minutes

165.6

3+ (max reps)

1

3-5 minutes

xx

12

5

1-2 minutes per set

15

5

1-2 minutes per set

90% 2) Good morning 3) Hanging leg raise Workout 3

Warm-up: Rope Jumping, Foam Rolling, etc. (mobility, flexibility, raise core temp.) 1) Bench press

70%

58.8

3

1

3-5 minutes

80%

67.2

3

1

3-5 minutes

90%

75.6

3+ (max reps)

1

3-5 minutes

2) Dumbbell chest press

xx

15

5

1-2 minutes per set

3) Dumbbell row

xx

10

5

1-2 minutes per set

Workout 4 Warm-up: Rope Jumping, Foam Rolling, etc. (mobility, flexibility, raise core temp.) 1) Squat

70%

100.1

3

1

3-5 minutes

80%

114.4

3

1

3-5 minutes

90%

128.7

3+ (max reps)

1

3-5 minutes

2) Leg press

xx

15

5

1-2 minutes per set

3) Leg curl

xx

10

5

1-2 minutes per set

Add two or three conditioning sessions per week (hill sprints, Prowler pushes, etc.) Assistance work: may substitute total reps; e.g. 15 reps/5 sets or 75 reps total anyhow. When starting a new four-week cycle add 2.5kg (5lbs) to 1RMs for bench and shoulder presses add 5kg (10lbs) for squats and deadlifts recalculate spread sheet

T-Nation Article: How to Build Pure Strength by Bryan Krahn Jim Windler's 531: The Simplest and Most Effective Training System for Raw Strength

90% 1 Rep Max (kg)

Standing Press 70 Intensity

Dead Lift 184 kg

Bench Press 84

Squat 143

Reps

Sets

Rest

Workout 1 Warm-up: Rope Jumping, Foam Rolling, etc. (mobility, flexibility, raise core temp.) 1) Standing shoulder press

75%

52.5

5

1

3-5 minutes

85%

59.5

3

1

3-5 minutes

95%

66.5

1+ (max reps)

1

3-5 minutes

2) Dip

15

5

1-2 minutes per set

3) Chin-up

10

5

1-2 minutes per set

Workout 2 Warm-up: Rope Jumping, Foam Rolling, etc. (mobility, flexibility, raise core temp.) 1) Deadlift

75%

138

5

1

3-5 minutes

85%

156.4

3

1

3-5 minutes

174.8

1+ (max reps)

1

3-5 minutes

xx

12

5

1-2 minutes per set

15

5

1-2 minutes per set

95% 2) Good morning 3) Hanging leg raise Workout 3

Warm-up: Rope Jumping, Foam Rolling, etc. (mobility, flexibility, raise core temp.) 1) Bench press

75%

63

5

1

3-5 minutes

85%

71.4

3

1

3-5 minutes

95%

79.8

1+ (max reps)

1

3-5 minutes

2) Dumbbell chest press

xx

15

5

1-2 minutes per set

3) Dumbbell row

xx

10

5

1-2 minutes per set

Workout 4 Warm-up: Rope Jumping, Foam Rolling, etc. (mobility, flexibility, raise core temp.) 1) Squat

75%

107.25

5

1

3-5 minutes

85%

121.55

3

1

3-5 minutes

95%

135.85

1+ (max reps)

1

3-5 minutes

2) Leg press

xx

15

5

1-2 minutes per set

3) Leg curl

xx

10

5

1-2 minutes per set

Add two or three conditioning sessions per week (hill sprints, Prowler pushes, etc.) Assistance work: may substitute total reps; e.g. 15 reps/5 sets or 75 reps total anyhow. When starting a new four-week cycle add 2.5kg (5lbs) to 1RMs for bench and shoulder presses add 5kg (10lbs) for squats and deadlifts recalculate spread sheet

T-Nation Article: How to Build Pure Strength by Bryan Krahn Jim Windler's 531: The Simplest and Most Effective Training System for Raw Strength

90% 1 Rep Max (kg)

Standing Press 70 Intensity

Dead Lift 184 kg

Bench Press 84

Squat 143

Reps

Sets

Rest

Workout 1 Warm-up: Rope Jumping, Foam Rolling, etc. (mobility, flexibility, raise core temp.) 1) Standing shoulder press

40%

28

5

1

3-5 minutes

50%

35

5

1

3-5 minutes

60%

42

5

1

3-5 minutes

2) Dip

15

5

1-2 minutes per set

3) Chin-up

10

5

1-2 minutes per set

Workout 2 Warm-up: Rope Jumping, Foam Rolling, etc. (mobility, flexibility, raise core temp.) 1) Deadlift

40%

73.6

5

1

3-5 minutes

50%

92

5

1

3-5 minutes

110.4

5

1

3-5 minutes

xx

12

5

1-2 minutes per set

15

5

1-2 minutes per set

60% 2) Good morning 3) Hanging leg raise Workout 3

Warm-up: Rope Jumping, Foam Rolling, etc. (mobility, flexibility, raise core temp.) 1) Bench press

40%

33.6

5

1

3-5 minutes

50%

42

5

1

3-5 minutes

60%

50.4

5

1

3-5 minutes

2) Dumbbell chest press

xx

15

5

1-2 minutes per set

3) Dumbbell row

xx

10

5

1-2 minutes per set

Workout 4 Warm-up: Rope Jumping, Foam Rolling, etc. (mobility, flexibility, raise core temp.) 1) Squat

40%

57.2

5

1

3-5 minutes

50%

71.5

5

1

3-5 minutes

60%

85.8

5

1

3-5 minutes

2) Leg press

xx

15

5

1-2 minutes per set

3) Leg curl

xx

10

5

1-2 minutes per set

Add two or three conditioning sessions per week (hill sprints, Prowler pushes, etc.) Assistance work: may substitute total reps; e.g. 15 reps/5 sets or 75 reps total anyhow. When starting a new four-week cycle add 2.5kg (5lbs) to 1RMs for bench and shoulder presses add 5kg (10lbs) for squats and deadlifts recalculate spread sheet

T-Nation Article: How to Build Pure Strength by Bryan Krahn Jim Windler's 531: The Simplest and Most Effective Training System for Raw Strength