All about 5/3/1, generates, planning, progress, 5/3/1 and functional fitness, training programs …
5/3/1 is a method that is constantly gaining popularity, as on the other side of the Atlantic, where it seduces many practitioners of Bodybuilding, Athletic Power and even Strongman, while in France, where it seems to be the preferred method of functional suitability.
And for obvious reasons, it couldn’t be simpler, more efficient, or more adaptable. Based on four movements: squats, deadlifts, military press and bench press.
Genesis 5/3/1 – Jim Wendler
Its creator, Jim Wendler, is an American powerlifter whose results are impressive: 320kg deadlift, 306kg bench press and 455kg squat, a record for 125kg.
The concept is simple: Jim Wendler, forced to manage his professions (family and professional) in addition to his training, wanted to develop an easy-to-use method that would give solid results.
Contract fulfilled, many athletes and powerlifters accept 5/3/1, Jim Wendler will reissue his book 5/3/1: The Easiest and Most Effective Brute Force Training System, before other books are released that are designed to deepen the system with with Beyond 5/3/1: A simple workout for outstanding performance or to adapt to the needs of competing powerlifters with 5/3/1 for powerlifting: A simple and effective workout for maximum strength.
If I tell you about this method, it’s pretty simple because I have used it many times, wrote the first article about this method, answered dozens of questions …
It might be time to tell a little more about 5/3/1, give you even more clues to use and adapt to your needs, no matter if you’re bodybuilding. for aesthetic purposes (bodybuilding), for performance purposes (as part of physical fitness), whether you are doing athletic strength or of course functional fitness, 5/3/1 can be the solution to your needs.This is how you can use it!
Principles 5/3/1
As we said, we have four king movements that will form the basis of our training: squats, deadlifts, military press and bench press
The strength cycle is based on 4 weeks, three weeks, with progressive intensity, followed by a week of deload (deload is a common practice in athletic strength, powerlifting, which also consists of reducing your training load. in volume than in work load, so that allow the whole body to recover – see our articles Build Muscle While Resting (1/2) and Build Muscle While Resting (2/2)). In his books, Jim Wendler suggests that we either complete the cycle, as described in the table below, or do two cycles before the start of the deload week. In other words, in the first variant we train for 3 weeks, then we unload, in the second variant we train for 6 weeks, then we train. The level of the athlete and the content of the sessions are the only arguments on which to base your choice.
A gradual, linear increase in load during training. This is one of the keys to 5/3/1, training loads are calculated at 90% of your maximum (1RM), not your actual maximum. As a result, the progression limit is greater throughout the cycles. After every 3 week cycle, Jim Wendler recommends adding 2kg to our bench press and bench press and 4kg to our squats and deadlifts. In a sense, we are talking about the way back to better jump.
A separate series “What to give everything for” (Jim Wendler advises to stop rehearsal before failure, as a rule). During your 5/3/1 sessions, the first two sets impose a series of repetitions and a fixed charge, the third and final set, meanwhile, is the heaviest of the three, and in this one this includes doing as many reps as possible using the applied load. For example, if the chart says “Bench press, 5 reps of 80 kg, 5 reps of 90 kg, 5+ reps of 100 kg”, you might be successful, for example, 12 reps. This is when you realize the advantage of using only 90% of your maximum (1WD) to calculate your training load.
Task at each lesson. Indeed, the goal of 5/3/1 is to try and break a new record in every session. For example, if we take our example with 12 reps of 100 kg on the bench press, in the next cycle we will try to do at least 12 reps at 102 kg. Each session is an opportunity to set up a new entry.
The system is less risky than the usual practice of maxi or series, and led to failure. 5/3/1 is based on submaximum work, so lower than your maximum workload. This avoids overloading the nervous system, which takes a long time to recover and can destroy all your chances of progress. Not being able to fail and not maxi also allows you to do clean reps and reduce your risk of injury.
Jim Wendler. As I said, 5/3/1 is good for the masses!
Good for the masses! Remember, in order to build muscle, you must progress. Muscle does not grow on a tree, but as a result of our training as we progress. There is nothing worse than doing 5x80kg bench presses all year long if you want more pectoral muscles (shoulders and triceps).
The final 5/3/1 series, in which we aim to hit the maximum reps, will often range from 5 (at the end of the cycle) to 12, even 15 (at the beginning of the cycle). Thus, 5/3/1 combines an interest in working with heavy loads, repetitions and significant stretching times during the “final series”, as well as an interest in movement. basic, polyarticular.
So of course we move from short to medium long and long, which ultimately gives more muscle, although when we have priority muscle gains, we take “more” into progress in the correct rep range, as I explain in my e-books. However, as you progress, 5/3/1 still gives you more muscle thanks to your progress, which is the foundation again!
It’s all in technology! 5/3/1 is based on a submaximal load series and a fairly high repetition rate compared to other maximum strength programs. As a result, the movement is repeated many times, without the impact of monstrous loads, which contributes to good technical learning.
Table from 5/3/1
First, you need to calculate the load that is 90% of your maximum for various movements. This figure is roughly equal to your RM 4.
For example, if your max deadlift is 200 kg, your Max Workout for 5/3/1 would be 180 kg. It is on this 180 kg that you will base your table.
As you can see, the charges gradually increase, to the detriment of the number of repetitions. The third series is always represented by a “+” sign, which means that you will be doing the maximum reps for a given charge. However, Jim Wendler recommends always staying in rehearsal before failing. If you feel you can do 14 reps, do only 13. If your 14 squats are repetitive to raise the bar, it takes 10 seconds, it was probably too many reps.
Planning
There are several. Ideally, you will train 4 times a week, working on movement for each session. But if, for example, you can only train twice a week, you will do, for example, bench presses and squats at weeks 1, 3, and 5, and deadlifts and bench presses at week 2. , 4 and 6 before starting the cycle again. In his latest book, After 5/3/1: Simple Workout for Outstanding Results, Jim offers a range of programs, from the Athletes program to the Powerlifters program to caring interview programs. -be … I highly recommend it, especially if after testing you like 5/3/1.
According to Jim, if you train less than 3 times a week, it usually doesn’t make sense to take off weeks of deload (which is why week 4 of the table is becoming obsolete).
Jim Wendler also advises against exercising for more than two days in a row.
Finally, 5/3/1 is based on linear progress, so you don’t have to “try” 5/3/1 for a week or two. Get started at least 2 or 3 months before you can hopefully get an opinion on the program.
Jim Wendler in the middle of the squat.
Progress
As I said, from one cycle to the next, add 2 kg in the bench press and 4 kg in the deadlift and squat. However, if you feel like you’ve reached a really “heavy” load, feel free to repeat it for one or two cycles.
The advantage of this method is that you can measure your progress without checking your maximum (1RM). Testing maxi takes time and often requires a partner to be calm. From 5/3/1, if you can do 10 100kg squats in April and you manage to do 13 to 108kg in June, progress is clear.
In the short term, the first 5/3/1 cycle is sort of a test. At the end of this test, you may have done 10 reps at 85%, 7 at 90%, and 5 at 95%. To simplify your life, just try to maintain this number of repetitions as the load increases, which will occur from cycle to cycle. If your repetitions drop sharply during a cycle, repeat the previous cycle (hence one step back), delay and resume your progress where you left it.
Here is a useful site for instantly calculating your 5/3/1 cycle (and at the same time determining your level according to powerlifting “standards”).
Relief Work
Support work is “optional” work. The exercises we do to gain muscle, strengthen our weaknesses, prevent injury … to help the Big Four progress here!
At 5/3/1 we find veritable crowds of programs according to selected books, the three most famous of which are:
“Boring but big”
The 5/3/1 cycle of the main movement is followed by 5 sets of 10 for the same movement, then 5 sets of 10 for the opposite muscle group.
For example:
1) military bench: 5/3/1
2) military bench: from 5 * 10 to 65% of training maximum (90% of 1RM)
3) pull-ups: 5 * 10 (weighed if necessary).
Body Weight
As you can imagine, the 5/3/1 cycle is followed by bodyweight work, following the same pattern as Boring But Large.
For example:
1) Squat: 5/3/1
2) Squat on one leg (pistol): 25 reps per leg
3) Raises a dead ham: 25 reps
In this program Jim gives us a lot of reps to achieve. For example, 100 pumps and 40 pullups. In this case, you are responsible for managing the number of episodes as you see fit.
“I don’t do Jack shit”
The simplest. We go into the room, warm up, do a 5/3/1 day cycle, return to calmness and return.
This program shouldn’t be done over time (you could limit your progress and your risk of muscle imbalance in the long run), it’s just an alternative to use on days when you’re sick, tired or just overwhelmed, you just do the basics, the basics , period. 30 minutes is well used.
However, how the help desk works depends a lot on your goals. Are you targeting performance? Aesthetics? Do you do Classic Split (Pecs / Triceps – Back / Biceps – Shoulders / Abs – Hips), Upper / Lower Split (Upper Body – Lower Body – Upper Body – Lower Body), Full Body? What are your weaknesses? Which exercises do you respond best? The list is long! It is up to you whether “your ideal planning” appears as you read these lines, if not, skip to the end of the article to qualify for at least 5 examples of programs using 5/3. / 1, depending on your goals.
Extend your work to four basic movements
One of the criticisms we find 5/3/1 is lack of training volume, which is an important factor in progress in both strength and muscle. It must be said that doing only one or two sets of work remains very “easy” to progress if we do.
So, in his latest work, Jim gives several opportunities to increase the amount of work done with basic movements (bench and military press, deadlift and squat), here are some of the more beneficial in my opinion:
“Back Off Sets”
Nothing could be easier, you just have to do the first two sets of 5/3/1 after doing your day’s work. What gives us today:
– Set 1 65% x 5
– Set 2 75% x 5
– Set 3 85% x 5+
– Remove set 1 75% x 5
– Remove set 2 65 % x 5
Here we have an easy way to increase the amount of work on our core exercises and thus stimulate more effective hypertrophy, or just work on our technique, as we all know, perfection is only possible with repetition!
Before attacking your first Back Off Set, give yourself a full 3 to 5 minutes rest to recover from your Max Reps. Then between each Back Off Set, rest times ranging from 90 to 120 seconds seem ideal.
Joker Sets
Or 1RM: another classic. At the end of the 5/3/1 session, you continue the exercise doing heavy singles for up to a day at the most. Jim especially recommends this process for powerlifters who find it important to be comfortable with the maximum effort on one rep. In practice:
– Set 1 65% x 5
– Set 2 75% x 5
– Set 3 85% x 5+
– Set Joker 1 90% x 1
– Set Joker 2 92 , 5% x 1
– Joker Pack 3 95% x 1
– Joker Pack 4 97.5% x1 – 1 RM of the day
With this protocol, work is much more focused on maximum strength, and each session can lead to a new personal recording. However, to avoid overloading, feel free to also use this protocol for 2 and 3 repetitions, just as effective at creating adaptations in terms of maximum strength, immense nervous fatigue and the risk of less setbacks.
Before attacking your first set of Joker Set, give yourself a full rest, 3 to 5 minutes, to recover from your Max Reps set. Then, between each burst of your ramp-up range, rest times ranging from 90 to 180 seconds seem necessary.
“Suspended”
Or deal with downtime. A great powerlifting classic as it’s right after your 5/3/1 work, continuing to work on the same exercise but adding a break. For example, after a series of max / 5+ reps on the bench press, you will do 3 sets of 3 reps with the same load, but with a punch.
After squatting, you will box squat with box stop time or box squat with flexion stop time. After the deadlift, you will perform the deadlift with a stopping time in the middle of the lower leg (if starting is the most problematic for you), in the middle of the thigh (if straightness / pectoral straightness causes you the most problems)), or at the end of the movement (if grip strength is grip strength is the most problematic for you). Other options are possible, such as a bench press or a raised deadlift with a stop time just barely above the ground. Each weakness in movement has its own variations, you need to find one that suits your needs. Practical example in squatting:
– Set 1 65% x 5
– Set 2 75% x 5
– Set 3 85% x 5+
– Suspended Squat 85% x 3 × 3 – 3-second break in full flexion
Before attacking your first Suspended set, give yourself a full 3 to 5 minutes rest to recover from the Max Reps set. Then between each series of pauses, rest times in the range of 90 to 120 seconds seem ideal.
As the name suggests, this protocol is primarily useful for Functional Fitness, although it can have interesting effects for any bodybuilder as well. Here you are doing a 4th set of max reps on the first load processed today (either 65, 70, or 75% depending on the current week).
In this series, it is basically possible to aim for a 15 to 25 repetition figure, and anyone who has already “done” a series of 20 squats knows how difficult it is, on a muscle level, mental rather than cardiovascular, hence and an interest in functional fitness for which Strength endurance is fundamental (powerlifters, go your own way other than “playing” in the offseason!).
In practice:
– Set 1 65% x 5
– Set 2 75% x 5
– Set 3 85% x 5+
– Set 4 65% x AMRAP (Max. de repetitions)
Before attacking your AMRAP, give yourself a full rest, 3 to 5 minutes of rest. You’ve just “given everything you have” and you’re about to fold again, so make sure you’re ready.
5/3/1, functional and physical fitness
But in all of this, does 5/3/1 only apply to powerlifters? Of course not ! Strength 5/3/1 Build and Strength are useful for the Athlete, Bodybuilder, Fitness Functionary and Jack the Canadian Lumberjack. The only caveat to use.
Jim in his book “After 5/3/1: Simple Workout for Outstanding Results” offers us several alternatives, one of which uses, for example, several explosive movements, giving something like:
1) Explosive movement (Jumping, Throwing and Throwing Medicine Ball, Power Purge)
2) Movement 5/3/1
3) and 4) Help
And that’s 4 days a week using 1-2 extra days for conditioning work (Jim recommends Prowler, Sprints and Hill Sprints).
In his article 5/3/1 and Athletes, Jim briefly explains to us the flow of a typical 5/3/1 fitness session using the previous organization. Which leaves us, no matter what, some planning options.
Functionality Case
Does 5/3/1 Work For Working Fitness? Well, of course; naturally. Functional training is a sport where strength is paramount, so 5/3/1 is a big help.Also, 5/3/1 obliges us to do the bench press, so of course the bench is quite unpopular in terms of functional fitness, but on the other On the other hand, some functional athletes simply neglect pushing power. horizontally. However, good functional fitness should not have weak points.
Jim also gives us the ability to vary our exercises: front squats instead of back squats, deadlifts with a bar instead of a deadlift …
Therefore, we can rotate, for example, every 3 months:
– January, February, March: bench press, deadlift, military bench press, squats.
– April, May, June: measured dips, snatch -Grip lifted from the ground, push, front squat.
Our advice
Take your ego away
One of the pitfalls that we find in most rooms is overestimation and overpricing. As we saw just above 5/3/1, it requires you to work with loads less than your maximum, but only to better spray them later. This is what we call a loop, as we often want to remember in the SuperPhysics podcast. Do not change when choosing accusations, it is better to underestimate yourself than vice versa. Jim’s program has been tested and validated after over 5 years of practice with many powerlifters and elite athletes.
Trust the program
Another big mistake that we regularly see is not following the program to the end, because in 5 days we did not gain 5 kg at our maximum or 2 cm of arm circumference. Progress takes time, persistence, will and, above all, not to change programs without stopping. In his books, Jim says that he “has no opinion on anything that he has not thoroughly tested and approved,” which means that everything he offers you directly in his books has been tested and approved.
Adjust your rest time
The first two episodes are pretty simple, so between the first and second episodes, a rest period in the range of 60 to 90 seconds may seem sufficient, however between the second and third episodes, 2-3 minutes may seem more appropriate, since you planning to spit on the upcoming series. In case of additional work (Back Off kits, Joker kits, AMRAP … rely on my previous advice or your own experience). I offer you more information on recovery times in our article: How long should you spend between each batch.
Don’t skimp on help
Indeed, the cycle that Jim Wendler offers us is appreciated by fitness functionaries for a good reason: it allows you to make reasonable progress with the investment of time, which is quite short with each workout (since your 3 series will not take a little more, including a warm-up (more fifteen minutes), which in one hour of training leaves time for a little weightlifting, a little gymnastics, and even a metcon, in addition to 5/3/1. In this case, 5/3/1 is a kind of insurance, the cornerstone of your preparation. which guarantees you correct progress in terms of Strength.
But making the right progress is not enough by itself, as a more complete and significantly more expensive powerlifting program will lead to much more progress that will make 5/3/1 viable, this is your opportunity to articulate a lot of work on the tour that will allow you, especially in areas of functional training, to work out their weaknesses.
Example, if functional:
You are already relatively strong after 5 years of strength training. However, your gymnastics skills are lacking, especially for hand-walking and Rings Muscle-ups. Your weightlifting technique still needs to be improved, and although you are very good at fast marks (less than 5-7 minutes), longer marks (10 to 30 minutes or more) leave you on the floor.
You can do two workouts per week, including a 5/3/1 cycle, 20 minutes of weightlifting and an equal amount of gymnastics, with a 5 minute mark at the end of your workout, and schedule two more sessions including your 5/3 cycle / 1 and long metcon.
To give, for example:
Day 1 or Day 3:
– Gymnastics:
4 Handstand Handstand Wall Kits (4), 4 Handstand Walk Kits
4 Assisted Muscle-up Kits with Speed Controlled Rubber Band – 5/3/1
– Weightlifting:
Hang Clean: 9 minutes to create 3 RM, then 2×3 to 90% of that 3RM
Push Press + Power Jerk): 3 × 1 From +2 to 65%, from 3 × 1 + 2 to 72% of the maximum thrown
Day 2 or Day 4:
– 5/3/1
For time:
• 2 km of running,
21-15-9-6-3 reps from:
• Toes to the barbell (the leg lift is suspended from a fixed barbell)
• Kettlebell lever at 24 kg / arm (pulled with a kettlebell)
• Push-ups (pumps)
• 2 km run
In the case of a bodybuilding practitioner, 5/3/1 gives you reasonable benefits in terms of Strength and leaves you with enough time and energy to do significant expansion in parallel. In a sense, a happy environment that is neither a cycle of strength nor a cycle of hypertrophy, but a good compromise.
In the case of a powerlifter, 5/3/1 can allow you, in particular with Suspended and various variations of the three competitive movements, to focus much more on your weak points during the three movements (weakness at the beginning of the chest before bed, weakness in the parallel squat pass …), as well as your muscle weakness (difficulty blocking the bench press can be corrected, for example, by significantly strengthening the triceps)), which makes it very interesting out of season.
Don’t forget that your long-term progress depends on many factors, especially strength, which we explained to you in our article “Muscles and Strength”: just doing 4 exercises out of 5/3 / 1 can only ultimately limit your progress … Don’t neglect muscle support work.)
5/3/1 Based Bodybuilding Program Examples
I will give you 5 examples of different bodybuilding programs:
– General fitness program (mainly for a contact or team athlete, even if it remains very global and requires adaptation of your trainer).
– Functional fitness- program (of which I was the first guinea pig!)
– 4 Day Classic Split Bodybuilding Program
– 4 Day High / Low Bodybuilding Program
– 4 Day Athletic Strength Program.
Clarification: The programs to be followed include a certain amount of movement from the weightlifting repertoire. To see what we are talking about, we invite you to take a look at our article “Weightlifting and Strength Training: Getting Started with Weightlifting”
10-1 Simple and Effective Fitness Program
1) Constant Shoulders (Power Clean), Constant Snatch (Power Snatch), Heavy Draws or Weightlifting, or plyometric jumps: the format may vary, but in general I recommend staying in the 20-40 rep range to stay good. depending on the intensity. It can be 6 * 6 jumps on your haunches, as well as 10 * 3 Power Cleans, it’s up to you to decide what you like best.
2) squat or deadlift: 5/3/1 cycle.
3) Air Conditioning: Split Sprint, Hill Sprint, Tramp, Jump Rope, Metcon. If possible, wait no more than 15 minutes.
4a) Abs Work: Front Sheathing, Toe Convergence, Press Deployment, Overhead Squat, L-Sit … Volume can vary depending on the shape you leave. Something between Series 3 and 5.
4b) Rear Chain Work: Glutes Ham Raise, Lumbar Extension, Reverse Hypertension, Good Morning, Hip, Swiss-Ball / TRX Leg Curls … 3 to 5 Series again.
1) plyometric pumps and toss, balls and throws in medicine: 20 to 40 reps.
2a) Military press or bench press: cycle 5/3/1
2b) Pullups or rowing: antagonistic work. On military press day, focus on vertical pulls like pull-ups. On bench press day, focus on horizontal work such as rowing. Series 3.
3) Conditioning: Metcon Functional Fitness, Complex, Split to Combat Rope or Weight …
4a) Abs Work: Front Sheathing, Toe Convergence, Press Deployment, Overhead Squat, L-Sit … Volume can vary depending on the shape you leave. Something between 3 and 5 series.
4b) Rear chain work: Glutes Ham Race, Lumbar Extension, Reverse Hypertension, Good Morning, Thigh Support, Swiss-Ball / TRX Leg Curls … 3-5 Series more times.
Simple and efficient program. We leave aside the most technical exercises to focus on clean and heavy performance. However, I repeat, this program is only an archetype and needs to be adapted, like all programs that we present to you at SuperPhysique.
10-2 Strongest Powerlifter on Earth – Functional Fitness Program
This will be a Functional Fitness 5/3/1 Sauce program like the one I’ve been using for many months with great results. Therefore, we will find a lot of weightlifting, gymnastics and training in the form of metcon.
1) Dash option (Dash options): about 30 minutes of work. Change regularly, depending on your weaknesses. For example:
• a) Hang Snatch: 15 minutes to set 2WD, then 2×2 at 85% of that 2WD, then • • b) Heavy Pulled Pulls (Snatch Pulls)): 4 * 3 at 120 % of the high of the day with 2 jerks.
2a) military press or bench press: cycle 5/3/1.
2b) rotator cuff: L-Flyes, external turns with dumbbells, face pulling, belt tension, 3 series, performed in superset between 5 series / 3/1.
3) Gym Exercise: 10 to 15 minutes working on the movements that are causing you problems.
For example:
• a) Handstand (ATR): 40 seconds of static hold (use multiple sets if necessary),
• b) Strong chest-to-bar braces until touching the chest with each rep): 30 repetitions (use multiple series if necessary),
4) metcon: change your metcon on every session. Various durations, intensities, formats, instruments, etc. For example:
AMRAP 7 minutes:
• 7 Burpees,
• 9 Kettlebell Snatch / arm,
• 12 Squat Cups (kettlebell squat on the chest)
1) Pure hitting option: about 30 minutes of work. Change regularly, depending on your weaknesses. For instance:
• a) 1 flexion shoulder + 2 slit shots (1 clean squat + 2 split snatches): 15 minutes to set maximum, then 2 × 1 + 2 to 85% of that maximum, then • b) Heavy pulling movements (pulls), 3-second break in the middle of the lower leg: 4 * 3 at 110% of the previous maximum.
2a) Deadlift or Squat: 5/3/1 Cycle
2b) Plyometric Jumps: 10 to 15 reps total. Doing them immediately after a heavy squat / deadlift allows you to take advantage of the potentiation effect after activation, which maximizes the increase in explosiveness. However, extend the rest time to Round 33 as long as necessary to achieve your goals.
3) Gym Exercise: 10 to 15 minutes working on the movements that are causing you problems.
For example:
2 rounds, for quality reps,
• 12 pistols per leg, (squat on one leg)
• 12 toes to the barbell, (the leg lift is suspended from a fixed bar, bringing the toes into contact with the bar )
• Muscle-up 6 rings
4) metcon: change your metcon on every session. Change duration, intensity, format, tools …
For example:
5 rounds, per time, from:
• 10 squats at 50% of the maximum,
• 10 KB American swing (kettlebell swing with an overhead finish) at 24/16 – 16/12 kg
This program is very similar to the one I used and I was very happy with it. The interest lies in the fact that every day we consider one of two movements in weightlifting, the Force movement and one or more gymnastics movements (which can simultaneously serve to strengthen the trunk) and the short and intense metcon. The icing on the cake is that there is even time to do some shoulder injury prevention exercises and some jumps in contrasting streaks. What more can you ask for?
Oh yes! Feel free to do small workouts of 20 to 45 minutes on a rowing machine and / or run and / or swim from time to time on rest days, not aiming for intensity, but simply to keep your skills on these fundamental activities.
10-3 “Being strong as fuck is a good way to look naked”
Split Classic in 4 days:
- Day 1 – Pectorals – Triceps:
1) Bench press: cycle 5/3/1
2) Weighted falls: 5 × 6-10reps, RIS 2 m
4) Magic tRYCeps extensions: 4 × 10-15 reps, RIS 1mn30
5) Anatomical grip pumps: 3x Max reps, RIS 1mn30
6) Optional: 10 minutes of abdominal work without exertion or with elastic bands.
1) plyometric jumps: 20 jumps
2) squats: cycle 5/3/1
3) deadlift deadlift legs extended: 5 × 6-10 reps, RIS 2mn
4) front lunges: 4 x 8-12 reps per leg, RIS 1mn
5) Swiss Ball Leg Curls: 3x max reps, RIS 1mn30
6) Hip Press: 2 x 10 + 5 + 5 reps (Rest Pause, do first 10 reps, do 15-25 seconds rest, do 5 reps, rest, complete set), RIS 2m.
7) Optional: 10 minutes of abdominal work without load or with elastic bands.
- Day 3: Shoulders – Abs:
1) Wartime Press: 5/3/1 Cycle
2) Forced Tension Neck Pull (Lever Press): 5 × 4-6 reps, RIS 2 min. Demonstration at the end of the video
3) Lateral elevations on a low pulley: 4 × 15-25 reps / arm, RIS 1 min. 4) Bust of a bird resting on a low pulley: 4 × 15-25 reps / arm, RIS 1mn. 5) L-shaped pulleys per pulley: 3 × 15-25 reps / arm, RIS 1mn.
6) Suspension Leg Exercises: 4 × 8-12 reps, RIS 1 min.
7) Unilateral side curls with dumbbells: 4 × 8-12 reps / side, RIS 1 min. 8) Abdominal workout: 3x maximum support (up to “Poor posture), 1 million rubles.
- Day 4: Back – Biceps:
1) Deadlift: 5/3/1 cycle
2) Weighted push-ups: 5 × 6-10 reps, RIS 2mn
3) Rowed reclining bust with dumbbells: 4 × 12- 15 reps per arm, RIS 1mn30
4) Pull-ups in supination: 3x max reps, RIS 2mn.
5) Slanted curls: 3 × 10-15 reps, RIS 1mn30
6) Curls by lectern: 2 × 15-20 reps / arm, RIS 1mn
7) Optional: 10 minutes of abdominal work without load or with elastic bands.
Classic split, suitable for 5/3/1 sauce. This program is not suitable for beginners, wait until you have several years of strength training to get started. Reserved for Intermediate Lows, SuperPhysique Club Silver Gold Level.
Split up / down:
- Day 1 – Upper Body:
1) Bench press: 5/3/1 cycle + rolling sets
2) Weight push-ups: 5 × 6-10 reps, RIS 2m.
3) Side elevations on low pulley : 4 × 15-25 reps / arm, RIS 1m. 4) Birds bent on a low pulley: 4 × 15-25 reps / arm, RIS 1mn 5) ABS deployment: 4x max. repetitions, 1 million rubles.
- Day 2 – Lower Body:
1) Plyometric jumps: 20 jumps
2) Squats: cycle 5/3/1 + 3 × 3 Suspended squats by 75% (load of the third series of the 1st week of the cycle. Increase the load as only you will feel comfortable with this load, in amplitude and at a given pace)
3) Rows stretched: 5 × 6-10 reps, RIS 2mn. 4) Front lunges: 4 × 8-12 reps / leg, RIS 1m. 5) Suspended Leg Raise: 4 × 8-12 reps, RIS 1m.
1) Military Press: Cycle 5/3/1 + Disconnect Sets
2) Rowing Slope, supported by a Yates bar: 5 × 6-10 reps, RIS 2mn
3) Weight dips: 4 × 8-12 reps, RIS 1mn30
4) Rows in supination: 3x Max. Reps, RIS 2mn
5) One-sided side curls with dumbbells: 4 × 8-12 reps / side, RIS 1mn
1) Deadlift: 5/3/1 cycle + jokers sets
2) Front Squat: 5 × 6-10 reps, RIS 2mn.
3) Romanian Snatch Deadlift (RDL Snatchgrip)): 4 x 6-10 reps, RIS 2mn
4) Farmer’s Walk: 4 sets – grab the heaviest dumbbells / weights you have at hand and go as far as possible before you have enough RIS 1mn30
5 ) Abdominal workout: 3x Maximum support until bad posture, RIS 1 min.
3/3/1 adapted to the sauce of my favorite split. We focus a little more on the basic exercises, with a few exceptions, we distribute the load more evenly across our different sessions, and each session takes the form of a nice big buttock kick. Advantage? Each muscle group is approached several times a week without reaching the threshold of general fatigue.
10-4 “Strong nations are harder to kill”
Split up / down:
- Day 1 – Upper Body:
1) Bench press – cycle 5/3/1 + 3 × 3 Bench press – 75-80% of maximum value 2) Weighted push-ups: 5 × 6-10 reps, RIS 2mn
3 ) Extension “Magic tRYCeps”: 4 × 10-15 reps, RIS 1mn30
4) Alternating dumbbells: 4 × 8-12 reps per arm, RIS 1mn
5) Birds bent on a low pulley: 4 × 15- 25 reps / arm, RIS 1mn
6) ABS rolls: 4x Max reps, RIS 1mn
- Day 2 – Lower Body:
1) Plyometric jumps: 20 jumps
2) Neck squats: 5/3/1 + 3 × 3 cycle Suspended squats at 75-80% of maximum
3) Deadlift Stretch legs: 5 × 6-10 reps, RIS 2mn
4) Glutes ham raises: 4 × 8-12 reps, RIS 1mn30
5) Suspended leg raises: 4 × 8-12 reps, RIS 1 min
1) wartime bench press: 5/3/1 cycle
2) rowing bust Leaning on the à la Yates steering wheel: 5 × 6-10 reps, RIS 2mn. 3) 3) Bench Press: 4 × 8-12 reps, RIS 1mn30
4) Rows in supination: 3x max reps, RIS 2mn.
5) Side elevations on low pulley: 3 × 15-25 reps per arm, RIS 1min.
6) L-Flyes per pulley: 3 × 15-25 reps / arm, RIS 1 min.
7) One-sided side curls with dumbbells: 4 × 8-12 reps / side, RIS 1 min.
1) plyometric jumps: 20 jumps
2) deadlift: 5/3/1 cycle + joker sets
3) squats: 5×6-10 reps, RIS 2mn
4) bench extensions Lumbar lifts in Deadlift Hypers: 4 × 8-12 reps, RIS 1mn30
5) Oscillations of the kettlebell: 3 × 15-25 reps, RIS 1mn
6) Abdominal lining: 3x Maximum support up to l postural failure, RIS 1mn
A program more suitable for Athletic Strength than previous Splits, still based on the 5/3/1 principle. There is a bit more work in the competition movements, and the muscle building is more focused on the most constricted muscles when doing squats, bench presses, or deadlifts. If you want to keep this program on track for the competition, gradually reduce the amount of support work and regularly perform Joker sets in the form of a rising range at 3, 2 and 1 pm to prepare you for your peak performance on D-Day.
Now you all know about the famous Jim Wendler 5/3/1! I am sure it will bring you the same positive results as it did me! Good teaching everyone, FIGHT FOR IT!
