Full Body - Squat, Push, Pull
Build Muscle
3 weeks / 3 days per week
beginnerintermediate
From the book
5/3/1 Forever
by Jim Wendler
The recommended Training Max when running Full Body - Squat, Push, Pull is 85%.
This is a great template if you have extra time and energy and want to get stronger. If you are looking to get bigger, choose a different template.
Week 1
Day 1
Press
Main5 x 65%
5 x 75%
5 x 85%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Chin-up (Weighted)
AssistanceDay 2
Squat
Main5 x 65%
5 x 75%
5 x 85%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
Day 3
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Bent-over Row (Dumbbell)
AssistancePress
SupplementalWeek 2
Day 1
Press
Main5 x 70%
5 x 80%
5 x 90%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Chin-up (Weighted)
AssistanceDay 2
Squat
Main5 x 70%
5 x 80%
5 x 90%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Deadlift
Main5 x 70%
5 x 80%
5 x 90%
Day 3
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Bent-over Row (Dumbbell)
AssistancePress
SupplementalWeek 3
Day 1
Press
Main5 x 75%
5 x 85%
5 x 95%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Chin-up (Weighted)
AssistanceDay 2
Squat
Main5 x 75%
5 x 85%
5 x 95%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Deadlift
Main5 x 75%
5 x 85%
5 x 95%
Day 3
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Bent-over Row (Dumbbell)
AssistancePress
SupplementalMore templates like Full Body - Squat, Push, Pull
Slightly Less Boring But Big Short on Time 3 Day
Build Muscle3 weeks / 3 days per weekSlightly Less Boring But Big
Build Muscle3 weeks / 4 days per weekBoring But Big, 3 Day
Build Muscle3 weeks / 3 days per weekFull Body Boring But Big
Build Muscle3 weeks / 4 days per week