5/3/1 Program

According to the Wendler Method, we will establish some 1 rep Maximums for each lift.

Then, you will calculate your TRAINING MAX by taking 90% of your 1 rep Max

You will use your TRAINING MAX for your training sessions.

WEEK 1:

3 sets of 5 @ 75%, 80% and 85%, so…

…. set 1 is: 5 reps @ 75%

…. set 2 is: 5 reps @ 80%

…. set 3 is: 5 reps @ 85%

WEEK 2:

3 sets of 3 reps @ 80%, 85% and 90%, so…

… set 1 is: 3 reps @ 80%

… set 2 is: 3 reps @ 85%

… set 3 is: 3 reps @ 90%

WEEK 3:

… set 1 is: 5 reps @ 85%

… set 2 is: 3 reps @ 90%

… set 3 is 1 rep @ 95%

WEEK 4:

… set 1 is : 5 reps @ 65%

… set 2 is: 5 reps @ 75%

… set 3 is: 5 reps @ 85%

At the art of the next cycle, you simply add 5 pounds to all the above weights

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