Advanced 5/3/1

Strength

3 weeks / 4 days per week

advanced

From the book

5/3/1 Beyond

by Jim Wendler

The recommended Training Max when running Advanced 5/3/1 is 90%.

For the experienced lifter that needs to scale back and not push yourself as hard. No extra reps are done. No going for new Personal Records.

Week 1

Squat

Main

5 x 5 reps

Bench Press

Main

5 x 5 reps

Deadlift

Main

5 x 5 reps

Press

Main

5 x 5 reps

Week 2

Squat

Main

5 x 3 reps

Bench Press

Main

5 x 3 reps

Deadlift

Main

5 x 3 reps

Press

Main

5 x 3 reps

Week 3

Squat

Main

5 x 1 reps

Bench Press

Main

5 x 1 reps

Deadlift

Main

5 x 1 reps

Press

Main

5 x 1 reps

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