Beginner Prep School
Strength
2 weeks / 3 days per week
beginnerintermediate
From the book
5/3/1 Forever
by Jim Wendler
The recommended Training Max when running Beginner Prep School is 85-90%.
There two main workouts with this program - an A workout and a B workout. Each day has two main lifts and two supplemental lifts. After the main lifts, then perform some assistance exercises, usually bodyweight or something similar. This template includes some additional volume to reinforce and strengthen the body and develop relative body strength. Perform a simple warm-up using all bodyweight. Jumping jacks - 3 sets of 25 reps, Bodyweight squat - 3 sets of 10 reps, Mountain climbers - 3 sets of 10 reps/leg. After the warm-up you begin your jumping routine. Pick one of two jumps: the box jump or the standing long jump. Do about 10-20 jumps per workout
Week 1
Day 1
Squat
Main5 x 70%
5 x 80%
5 x 90%
Squat
SupplementalBench Press
Main5 x 70%
5 x 80%
5 x 90%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Deadlift
Main5 x 70%
5 x 80%
5 x 90%
Deadlift
SupplementalPress
Main5 x 70%
5 x 80%
5 x 90%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Squat
Main5 x 65%
5 x 75%
5 x 85%
Squat
SupplementalBench Press
Main5 x 65%
5 x 75%
5 x 85%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
Deadlift
SupplementalPress
Main5 x 65%
5 x 75%
5 x 85%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Squat
Main5 x 75%
5 x 85%
5 x 95%
Squat
SupplementalBench Press
Main5 x 75%
5 x 85%
5 x 95%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Deadlift
Main5 x 75%
5 x 85%
5 x 95%
Deadlift
SupplementalPress
Main5 x 75%
5 x 85%
5 x 95%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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