KeyLifts

Wendler Classic

Strength and Conditioning

3 weeks / 5 days per week

beginnerintermediateadvanced
5/3/1 Forever

From the book

5/3/1 Forever

by Jim Wendler

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The recommended Training Max when running Wendler Classic is 80%.

The Wendler Classic is a strength training program that focuses on the four major lifts: squat, bench press, deadlift, and overhead press. It's a variation of the 5/3/1 program that uses a lower training max and a slower progression to allow for more time to build strength and perfect technique. Wendler Classic is a good option for intermediate lifters who have already built a solid foundation of strength and are looking to continue making progress in their lifts while also focusing on improving their form and technique.

Week 1

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Day 3

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Day 2

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-100 reps

Day 4

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-100 reps

Day 5

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-100 reps

Week 2

Day 1

Squat

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

Day 3

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

Day 2

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-100 reps

Day 4

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-100 reps

Day 5

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-100 reps

Week 3

Day 1

Squat

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Day 3

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Press

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Day 2

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-100 reps

Day 4

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-100 reps

Day 5

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-100 reps

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