Prep and Fat Loss

Lose Fat

6 weeks / 4 days per week

intermediateadvanced

5/3/1 Forever

From the book

5/3/1 Forever

by Jim Wendler

The recommended Training Max when running Prep and Fat Loss is 85%.

This template is for those who want to lose a bit of fat without losing strength. This template is not for beginners.

Week 1

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Squat

Supplemental

5 x 5 reps

Ab Wheel

Assistance

3 x 20 reps

Chest Dip

Assistance

2 x 20 reps

Pull-up

Assistance

4 x 10 reps

Push-up

Assistance

2 x 25 reps

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Bench Press

Supplemental

5 x 5 reps

Face Pull (Cable)

Assistance

2 x 25 reps

Single Leg Squat (pistol)

Assistance

2 x 15 reps

Chin-up

Assistance

3 x 15 reps

Bent-over Row (Dumbbell)

Assistance

2 x 20 reps

Swing (Kettlebell)

Assistance

2 x 20 reps

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Deadlift

Supplemental

5 x 5 reps

Ab Wheel

Assistance

3 x 20 reps

Chest Dip

Assistance

2 x 20 reps

Pull-up

Assistance

4 x 10 reps

Push-up

Assistance

2 x 25 reps

Press

Main

5 x 70%

5 x 80%

5 x 90%

Press

Supplemental

5 x 5 reps

Face Pull (Cable)

Assistance

2 x 25 reps

Single Leg Squat (pistol)

Assistance

2 x 15 reps

Chin-up

Assistance

3 x 15 reps

Bent-over Row (Dumbbell)

Assistance

2 x 20 reps

Swing (Kettlebell)

Assistance

2 x 20 reps

Week 2

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental

5 x 5 reps

Ab Wheel

Assistance

3 x 20 reps

Chest Dip

Assistance

2 x 20 reps

Pull-up

Assistance

4 x 10 reps

Push-up

Assistance

2 x 25 reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental

5 x 5 reps

Face Pull (Cable)

Assistance

2 x 25 reps

Single Leg Squat (pistol)

Assistance

2 x 15 reps

Chin-up

Assistance

3 x 15 reps

Bent-over Row (Dumbbell)

Assistance

2 x 20 reps

Swing (Kettlebell)

Assistance

2 x 20 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Supplemental

5 x 5 reps

Ab Wheel

Assistance

3 x 20 reps

Chest Dip

Assistance

2 x 20 reps

Pull-up

Assistance

4 x 10 reps

Push-up

Assistance

2 x 25 reps

Press

Main

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental

5 x 5 reps

Face Pull (Cable)

Assistance

2 x 25 reps

Single Leg Squat (pistol)

Assistance

2 x 15 reps

Chin-up

Assistance

3 x 15 reps

Bent-over Row (Dumbbell)

Assistance

2 x 20 reps

Swing (Kettlebell)

Assistance

2 x 20 reps

Week 3

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Squat

Supplemental

5 x 5 reps

Ab Wheel

Assistance

3 x 20 reps

Chest Dip

Assistance

2 x 20 reps

Pull-up

Assistance

4 x 10 reps

Push-up

Assistance

2 x 25 reps

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Bench Press

Supplemental

5 x 5 reps

Face Pull (Cable)

Assistance

2 x 25 reps

Single Leg Squat (pistol)

Assistance

2 x 15 reps

Chin-up

Assistance

3 x 15 reps

Bent-over Row (Dumbbell)

Assistance

2 x 20 reps

Swing (Kettlebell)

Assistance

2 x 20 reps

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Deadlift

Supplemental

5 x 5 reps

Ab Wheel

Assistance

3 x 20 reps

Chest Dip

Assistance

2 x 20 reps

Pull-up

Assistance

4 x 10 reps

Push-up

Assistance

2 x 25 reps

Press

Main

5 x 75%

5 x 85%

5 x 95%

Press

Supplemental

5 x 5 reps

Face Pull (Cable)

Assistance

2 x 25 reps

Single Leg Squat (pistol)

Assistance

2 x 15 reps

Chin-up

Assistance

3 x 15 reps

Bent-over Row (Dumbbell)

Assistance

2 x 20 reps

Swing (Kettlebell)

Assistance

2 x 20 reps

Week 4

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Squat

Supplemental

5 x 5 reps

Ab Wheel

Assistance

3 x 20 reps

Chest Dip

Assistance

2 x 20 reps

Pull-up

Assistance

4 x 10 reps

Push-up

Assistance

2 x 25 reps

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Bench Press

Supplemental

5 x 5 reps

Face Pull (Cable)

Assistance

2 x 25 reps

Single Leg Squat (pistol)

Assistance

2 x 15 reps

Chin-up

Assistance

3 x 15 reps

Bent-over Row (Dumbbell)

Assistance

2 x 20 reps

Swing (Kettlebell)

Assistance

2 x 20 reps

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Deadlift

Supplemental

5 x 5 reps

Ab Wheel

Assistance

3 x 20 reps

Chest Dip

Assistance

2 x 20 reps

Pull-up

Assistance

4 x 10 reps

Push-up

Assistance

2 x 25 reps

Press

Main

5 x 70%

5 x 80%

5 x 90%

Press

Supplemental

5 x 5 reps

Face Pull (Cable)

Assistance

2 x 25 reps

Single Leg Squat (pistol)

Assistance

2 x 15 reps

Chin-up

Assistance

3 x 15 reps

Bent-over Row (Dumbbell)

Assistance

2 x 20 reps

Swing (Kettlebell)

Assistance

2 x 20 reps

Week 5

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental

5 x 5 reps

Ab Wheel

Assistance

3 x 20 reps

Chest Dip

Assistance

2 x 20 reps

Pull-up

Assistance

4 x 10 reps

Push-up

Assistance

2 x 25 reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental

5 x 5 reps

Face Pull (Cable)

Assistance

2 x 25 reps

Single Leg Squat (pistol)

Assistance

2 x 15 reps

Chin-up

Assistance

3 x 15 reps

Bent-over Row (Dumbbell)

Assistance

2 x 20 reps

Swing (Kettlebell)

Assistance

2 x 20 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Supplemental

5 x 5 reps

Ab Wheel

Assistance

3 x 20 reps

Chest Dip

Assistance

2 x 20 reps

Pull-up

Assistance

4 x 10 reps

Push-up

Assistance

2 x 25 reps

Press

Main

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental

5 x 5 reps

Face Pull (Cable)

Assistance

2 x 25 reps

Single Leg Squat (pistol)

Assistance

2 x 15 reps

Chin-up

Assistance

3 x 15 reps

Bent-over Row (Dumbbell)

Assistance

2 x 20 reps

Swing (Kettlebell)

Assistance

2 x 20 reps

Week 6

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Squat

Supplemental

5 x 5 reps

Ab Wheel

Assistance

3 x 20 reps

Chest Dip

Assistance

2 x 20 reps

Pull-up

Assistance

4 x 10 reps

Push-up

Assistance

2 x 25 reps

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Bench Press

Supplemental

5 x 5 reps

Face Pull (Cable)

Assistance

2 x 25 reps

Single Leg Squat (pistol)

Assistance

2 x 15 reps

Chin-up

Assistance

3 x 15 reps

Bent-over Row (Dumbbell)

Assistance

2 x 20 reps

Swing (Kettlebell)

Assistance

2 x 20 reps

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Deadlift

Supplemental

5 x 5 reps

Ab Wheel

Assistance

3 x 20 reps

Chest Dip

Assistance

2 x 20 reps

Pull-up

Assistance

4 x 10 reps

Push-up

Assistance

2 x 25 reps

Press

Main

5 x 75%

5 x 85%

5 x 95%

Press

Supplemental

5 x 5 reps

Face Pull (Cable)

Assistance

2 x 25 reps

Single Leg Squat (pistol)

Assistance

2 x 15 reps

Chin-up

Assistance

3 x 15 reps

Bent-over Row (Dumbbell)

Assistance

2 x 20 reps

Swing (Kettlebell)

Assistance

2 x 20 reps

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