West Indy Barbell
Wendler originally created and refined his 5/3/1 program to rebalance his own training life. After years of world-class powerlifting training under the tutelage of Louis Simmons of Westside Barbell fame, 5/3/1 was designed as an answer to the many nagging aches and pains Wendler had accumulated. After reflecting on his goals, he soon realized that beauty (and efficacy) was found in simplicity. Add 10 pounds every 3 weeks to your training maxes of the squat and deadlift, while you kick up your bench and overhead press weights by five pounds.
4 sessions per week
Must use App app to view and log training
Program Training
A
Walking Lunges
3 x 10
B
Single Leg Glute Bridge
3 x 10
C
Box Jump
3 x 5
D
Back Squat
5, 5, MAX @ 65, 75, 85 %
E
Barbell Split Squat
3 x 8
F
Hanging Knee Raise
4 x 20
A1
Push-Up
3 x 15
A2
Lat Pulldown
3 x 15
B
Bench Press
5, 5, MAX @ 65, 75, 85 %
C
Chest-Supported DB Row
3 x 15
D
Band Pushdown
4 x 25
A1
Walking Lunges
3 x 20
A2
Back Extension
3 x 10
B
Deadlift
5, 5, MAX @ 65, 75, 85 %
C
Heel Elevated Goblet squat
3 x 8
D
DB RDL
4 x 8
E
Plank
3 x 1:00
A
Band Face Pull
1 x 100
B
Overhead Press
5, 5, MAX @ 65, 75, 85 %
C1
Plate Front Raise
3 x 10
C2
DB Upright Row
3 x 10
D
Bent Over DB Row
4 x 12
E
SkiErg
4 x 150
