1. 531 Forever Jim Wendler
2. 5/3/1 Forever Ebook
3. 531 Forever Table Of Contents
4. 5/3/1 Forever Review
5. 5/3/1 Forever Free Pdf

Download the eBook 5/3/1 Forever Simple and Effective Programming for Size, Speed, and Strength in PDF or EPUB format and read it directly on your mobile phone, computer or any device. 5/3/1 Forever Spreadsheet is designed by the reddit user 321DiscIn. This spread sheet contains Leader 5s PRO + BBB and Anchor 351 + 5×5 FSL. It also includes supplemental accessory workouts.

The original article by Jim Wendler that details 5/3/1 for Beginners (also known as “5314B”) can be found here. This page is intended to serve as a companion to this article, not a complete replacement for it, so please make sure to read the original in full as well as this page.

A spreadsheet for this program can be found here. It’s a good idea to have a look at it if you are confused about how the program works. Download it or Make a Copy to your own Google Drive if you want to make use of it.

Don’t be intimidated by the amount of detail on this page. This program is actually very simple. If you just want to dive right in to following the routine, you can absolutely just plug numbers into the spreadsheet and go. The detail here is for those who want to understand it a bit better. You might also want to read over our 5/3/1 Primer page for a better breakdown of 5/3/1 as a training system.

5/3/1 Forever $ 40.00 Quick shop 5/3/1 for Powerlifting $ 25.00 Quick shop Beyond 5/3/1 $ 30.00. Get the Jim Wendler strength training books and programs. Discover his 5/3/1 training philosophy, strength. 5/3/1 Forever Spreadsheet is designed by the reddit user 321DiscIn. This spread sheet contains Leader 5s PRO + BBB and Anchor 351 + 5×5 FSL. It also includes supplemental accessory workouts. 'Remember that not every 5/3/1 program has a supplemental lift. Also remember that there is a faction of never-have-beens that love to talk about “finding your weakness” or other some nonsense that helps cover up for the fact that they know shit about training and programming.

Many common questions about this routine have been discussed by the community in the Routine Campfire thread for it, so make sure to check there if anything is confusing.

If you are considering starting this program, please note…

All 5/3/1 variations (this is just one of many) use percentages of a Training Max to set the weights you use in training for the Squat, Deadlift, Overhead Press, and Bench Press. If you have never run 5/3/1 before, you will initially set your Training Max as a percentage of your Estimated 1 Rep Max. This is discussed in more detail below.

While there is technically no minimum strength requirement for this program, if your Estimated 1 Rep Maxes for the Squat, Overhead Press, and Bench Press are not at least 75lbs, you may find it logistically difficult to follow, because some days will take some of your training sets below 45lbs – the weight of an unloaded barbell. The best way to adapt to this is to use dumbbell variations of these three lifts.

In addition, if your Estimated 1 Rep Max for the Deadlift is below 230lbs, be sure you have a way to simulate the same bar height as if it were loaded with standard 45lb plates for some days, when some sets will be below 135lbs. This is most commonly done using bumper plates or blocks.

Quick Program Overview

This section is a barebones overview of the program. This is all covered in greater detail in the sections below.

On each of the three lifting days, you will be doing the following:

1. Quick warmup of jumping or throwing movements.
2. Eight sets of your first Main Lift for the day. Your third set is an AMRAP (As Many Reps As Possible) set. Optionally, three more warmup sets can be done first.
3. Eight sets of your second Main Lift for the day. Your third set is an AMRAP set.
4. 50-100 reps of one Push, one Pull, and one Single Leg or Core exercise.

The exercises you choose in #4 can be done between sets of either of your Main Lift to save time.

Training Max Basics

The main work for 5/3/1 programs is done as percentages of a Training Max (TM). Progression to higher weights is also via the Training Max, which is explained in further detail below.

To set your initial Training Max when starting this program:

1. For each of the main lifts (squat, bench press, overhead press, deadlift), work up to a weight that you can only complete 3-5 reps of with good bar speed.
2. Take this weight and the number of reps and calculate your estimated One Rep Max (1RM) using a calculator such as this one.
3. Take 90% of the estimated 1RM and use this as your starting Training Max.

ImportantNote: This will be the only time that your TM is so directly connected to your 1RM. A core philosophy of 5/3/1 is to train sub-maximally and drive steady progress over time. As you go through the program your strength will be increasing above what your TM is set at, and this is intended. Always remember that the purpose of the Training Max is to inform your workout – it is not a measure of your progress or your strength. With 5/3/1, your workouts are almost never about testing your strength – they are about building it.

General Pre-Workout Warm Up

Before you do any of the lifting, choose one of the following and perform 10-15 total reps over 2-3 sets. This should not take more than 5-10 minutes at most.

• Box Jumps
• Broad Jumps
• Medicine Ball Throws

Main Lifts – Sets and Reps

This section outlines the sets and reps used for the Main Lifts in the 5/3/1 for Beginners program. Sets, reps, and percentages used change each week on a repeating three week cycle.

• The notation below is “Number of Sets x Number of Reps”.
• The percentages listed are a percentage of your current Training Max.
• The “+” denotes that the set is AMRAP – As Many Reps As Possible. This set should not be to absolute muscular failure. A good way to gauge when to stop the speed of the bar slows significantly compared to the previous reps. You want these to be crisp, quality reps – never grinders.

Optional Warmup

You can warm up for your work on the Main Lifts with the following sets. This is optional and can be done with minimal rest between each set.

• 5 reps @ 40%
• 5 reps @ 50%
• 3 reps @ 60%

Work Sets

• Week 1
  • 5 reps @ 65%
  • 5 reps @ 75%
  • 5+ reps @ 85%
  • 5 sets of 5 reps @ 65%
• Week 2
  • 3 reps @ 70%
  • 3 reps @ 80%
  • 3+ reps @ 90%
  • 5×5 @ 70%
• Week 3
  • 5 reps @ 75%
  • 3 reps @ 85%
  • 1+ reps @ 95%
  • 5×5 @ 75%

The sets and reps for the Main Lifts are made up of two parts. The first three sets are the “Core” 5/3/1 sets that are used in most variants of 5/3/1. The 5×5 sets are “First Set Last” (FSL) sets, which are called “Supplementary Work” in 5/3/1 terms. Their purpose is to add volume to the Main Lift, and their name comes from the percentage used – it is the same as the first set of the day.

The Full Program

Day 1 (Monday)

• Squats – Main Lift Sets
• Bench Press – Main Lift Sets

Day 2 (Wednesday)

• Deadlift – Main Lift Sets
• Overhead Press – Main Lift Sets

Day 3 (Friday)

• Bench Press – Main Lift Sets
• Squats – Main Lift Sets

Assistance Work

Each day, choose one exercise for each of the three categories below, and perform 50 – 100 reps of it. The number of sets you use to accomplish this is not important. You can do all of your reps for each category one at a time, or to finish your workout faster, you can cycle through a set from each category in a circuit. If you choose a bodyweight exercise and cannot complete at least 50 reps, you can choose a second exercise to finish the total out. If you choose a weighted exercise and cannot complete at least 50 reps, you chose a weight that was too high.

Don’t overthink your exercise choices, your weight selection, or your sets and reps – What’s important about this work is just getting a lot of full body volume done.

Example Main Lifts Work

If you’re having trouble putting it all together, below is an example of the Main Lifts for Week 1, Day 1. We also recommend looking over the spreadsheet linked at the top of this page for a more full picture.

Rest Between Sets

Jim Wendler does not provide any guidelines for rest between sets, so you can tailor this to your recovery and scheduling needs. Most commonly, rest times are kept between 1.5-3 minutes between sets. Some additional considerations:

• You can generally use shorter rest times between your FSL sets, as well as your accessory work.
• Longer rest times will generally allow for greater performance in future sets.
• Longer rest times will allow you to superset more of your accessory work between main lifts.
• Shorter rest times will help build work capacity.

Progression

At the end of each three week cycle, you progress by adding weight to the Training Max of your lifts:

• Add 5lbs to the TM of upper body lifts (Bench Press and Overhead Press)
• Add 10lbs to the TM lower body lifts (Squat and Deadlift)

You add the same amount of weight to your Training Max no matter how many reps you hit on your AMRAP sets. Never more. Remember always that your Training Max is not a measure of your progress or your strength.

FAQ – Why is the progression so slow? Wouldn’t faster progression be better?

Trainees who are new to programs like 5/3/1 often get concerned about the “slower progression” of the Training Max when compared to some other novice programs that have you add weight to the bar every training day (“Linear Progression”). This is understandable, but it comes from a fundamental misunderstanding – that progression of the loading of the barbell in training is the same as the progression of the strength of the lifter. While these two things are definitely connected, they are far from being one-to-one, and submaximal training has been tested by both time and science as an effective method of driving strength and muscle development.

5/3/1, like the majority of lifting programs by reputable coaches, is a training methodology that operates in multiple dimensions – it manages intensity, volume, and fatigue, exposes you to different rep ranges and movements, and measures progress as more than just training weights – all very important factors for long term success in your training. A traditional LP program does not manage any of these things, and only works in a single dimension – weight on the bar – which is not only suboptimal but actively detrimental to your long term training and mindset. You can read some additional related thoughts here and here, from the page explaining why Starting Strength and StrongLifts are not recommended.

Most programs like 5/3/1 will have moments of testing built in to them for you to use to measure progress over time. If you want to succeed in the long term, you will need to learn to trust the process and use the periodic AMRAP sets and test weeks to check on your progress – not look to be testing your progress in every set of every training session.

Regular Training Max Testing / Deloading

Though this is not part of the original article, we strongly encourage using the TM Test Week protocol that is outlined on the 5/3/1 Primer page. You would do this every 10th week, or after three 3 week cycles.

For this week, the layout of your Main Lifts will be slightly different:

• Day 1 (Monday): OHP TM Test first, then Squat TM Test
• Day 2 (Wednesday): Bench TM Test
• Day 3 (Friday): Deadlift TM Test

Assistance work is unchanged.

Stalling / Missing Reps

At some point as you’re running this program, you may reach a point where you are unable to complete the sets and reps for your main lifts, either at all or with clean, fast reps. When this happens, it is important to remember:

• You may have just had a bad day, so don’t worry if it happens once or twice.
• It is an expected event in the process of training and getting stronger.
• It is not necessarily a reason to question, re-evaluate, or significantly change your training.

If you find that you are consistently not hitting the sets and reps for a lift over a period of at least one full three week cycle, it is time to lower your Training Max for that lift. The general guideline for this is to reduce it by three cycle increments (15lbs / 30lbs). If you find yourself feeling discouraged by this, again, remember – Your Training Max is not a measure of your progress or your strength. You will continue to make progress and set rep PRs on the AMRAP sets after you deload.

Reducing Workout Time

If you find your workouts running longer than you’d like, besides manipulating rest times, here are some other strategies you can use to complete the workout faster:

• Use the rest periods between sets of your main lifts to complete accessory work. This has the added benefit of helping to build your work capacity by increasing training density. If you do, you should choose an accessory that will not interfere with the main lift you are currently performing. (Ex: Squats + Face Pulls, Bench + Ab Wheels, Deadlifts + Curls, etc)
• Do your Push, Pull, and Single Leg / Core exercises in a circuit. Perform one set of each exercise, rest briefly, then repeat until you’re done.

Sample Assistance Templates

Here are some example setups for your Push/Pull/Single Leg or Core assistance work.

Bodyweight

Progression:
– Last set is always AMRAP. Push it.
– Start at a minimum of 10×5. If you can’t do this, do assisted reps using bands or a machine.
– Work up to 10×10.
– After you can comfortably do 10×10, start doing fewer sets with more reps. Work up to 5×20.

Day 1
– Pushups
– Chinups
– Leg Raises

Day 2
– Dips
– Inverted Rows
– Single Leg Split Squats

Day 3:
– Pushups
– Pullups
– Leg Raises

Mirror Bro

Progression:
– Do 8×8-12.
– When you can do 8×12, add some weight.
– If you can’t do at least 8×8 with the new weight, you added too much.
– Do planks at 8×20-60s.

Day 1:
– Lateral Raises
– Curls
– Leg Raises

Day 2:
– Incline DB Press
– Shrugs
– Cable Crunches

Day 3:
– Tricep Pushdowns
– Neutral Grip Chinups
– Planks

Time Saver
– Meant to be doable in circuit / superset in a potentially crowded public gym.
– Progress the DB lifts like Mirror Bro, BW movements like Bodyweight
– Do planks at 8×20-60s.
– Do a set of your main lift, a set of both accessories, then rest 90s. Repeat.

Day 1:
– Superset Bench with: DB Row, Planks
– Superset Squat with: DB OHP, BW Bulgarian Split Squat

Day 2:
– Supserset OHP with: DB Curls, Paloff Press with Band
– Superset DL with: Pushups, DB Lunges

Day 3:
– Superset Squat with: DB Rows, DB Swings
– Superset Bench with: DB Lateral Raises, Leg Raises (on bench)

In 2008, a powerlifter by the name of Jim Wendler was sick and tired of the cookie cutter programs he was asked to perform, so he decided to develop his own strength program that would actually deliver results… and the Wendler 5/3/1 program was born.

The plan he created is an effective, impactful program that integrates the fundamentals of strength training in a workout that is both adaptable and effective.

What is the Wendler 531 Program and Who Is Jim Wendler?

The 531 is one of the most simple, yet effective, strength building programs in existence and it has been used, and continues to be used, by beginners, gym enthusiasts and top level athletes all over the world.

Since its formation, the 5/3/1 has been adjusted and updated by Wendler to ensure it adapts to the often changing world of resistance training and reflects his ever-growing experience and expertise.

Wendler is an athlete with an extensive history of fitness and training. He played football for the University of Arizona where he was a letter winner on three occasions and has competed many times in a variety of powerlifting events.

In his professional career, he achieved an incredible personal best total of 2375lb, which included squatting 1000 lbs, deadlifting 700 lbs and benching 675 lbs.

Posted By James Wendler: 'Done at a bodyweight of 275lbs, this squat was a milestone for me. Although no longer impressive in today’s world of powerlifting this lift meant a lot to me. Done at the Ironhouse meet in 2005 (I think).'

During his time in the fitness industry, Wendler has become highly knowledgeable and is renowned as a speaker, author, and coach of top athletes.

After spending 20 years in the fitness industry, Wendler now believes that his calling in life is no longer coaching, but as a writer.

He has his own website where he posts regular articles based on powerlifting, strength training, program design and ongoing professional development as a coach.

He also writes for the popular strength training website T-Nation and it's not a surprise that much of his work is reposted on a large number of health and fitness websites and social media accounts.

What's The 5/3/1 Program All About?

Because there were many debates and much confusion surrounding strength training, it prompted Wendler to create his 531 Program, which is a cyclical system. Wendler designed it to enhance his own focus in the gym using uncomplicated techniques, which eliminate tedious steps and puzzling tasks.

But, unlike other bodybuilding or powerlifting programs, the 531 is intended to do more than simply build size.

Wendler wanted a training program that was capable of doing more than just squats, deadlifts and bench presses to build size. He wanted a method of building functional strength through movement, with the ability to be flexible and in great condition.

The underlying theme of the 5-3-1 is similar to other strength building workouts and programs because multi-joint, 'compound' movements form the foundation of the program.

Improving foundational lifts (or core lifts) brings a plethora of benefits, plus the 531 incorporates a number of accessory exercises that maximize strength and muscle building by providing additional volume which promotes hypertrophy.

5/3/1 for Beginners—Building The Strength You Need

In the program outline, Wendler emphasizes that 531 is for anyone and everyone, regardless of age or training experience.

The program is just as challenging for the highly trained athlete as it is for the ground zero novice, but it's important to start light, and not let the ego interfere with the weight used in the workout.

This is even more crucial for the beginner as their nervous system (which controls movement) needs time to become accustomed to the movements required for many of the exercises.

Bottom line: if you are a beginner, focus on learning the movements first before increasing weight. Ultimately, an alternative novice program may be better:

Do your research and choose the program that best suits your needs and goals.

The 5/3/1 Routine—Everything You Need In Four Week Cycles

The 5-3-1 program is conducted over four weeks, however, it's designed and intended to be performed over numerous cycles.

Once the initial four weeks are completed, trainees are then ready to go back to the starting point and complete the program again… and again… and again.

The goal is simple: at the conclusion of each 4-week cycle, the lifter should be stronger and able to start the next cycle with heavier weight.

There are four sessions per week, and each session delivers a different full body workout.

Many individuals, specifically bodybuilders, tend to follow 'splits' where they target different muscle groups each session. However, recent research has indicated that in terms of optimal strength gains, full body workouts are superior.

Ultimately, as long as a plan is built around compound lifts, the same result is achieved. And luckily, all powerlifting routines are.

Furthermore, some lifters prefer to use an 8 week program built on the principles of DUP. The results speak for themselves. However, this form of training is a bit more advanced than Wendler’s 531 as it includes 5-6 days of training per week.

The 5/3/1 Workout-Breaking Down The Technique

Each session in the 5-3-1 doesn't religiously stick to the classic powerlifting 5 by 5 workout structure.

Wendler has create a technique that employs a variety of rep ranges, which place an adequate amount of stress on the muscles to stimulate adaptation. Each 531 Workout follows the same simple structure of one core exercise followed by two accessory exercises.

There are four core lifts: squat, bench press, deadlift and overhead press.

These four core exercises have been selected based on their potential to bring about significant strength improvements.

The accessory work is designed to iron out any imbalances, improve on specific potential weaknesses, provide additional volume for hypertrophy and ultimately facilitate a better performance with the main lifts.

1 Repetition Maximum (1RM)-The Training Foundation

The 1 Rep Max (1RM) test is the amount of maximum weight that can be lifted only one time for any given exercise. Many people judge the effectiveness of the best powerlifting programs based on their potential to increase the 1RM.

With this workout, however, the 1RM is only necessary in order to calculate the 'training max' used. Don't worry if this sounds confusing at this point, it's actually really simple to understand.

Although the true 1RM is a sure way to get an accurate measurement of a person’s strength level, performing the test can be risky because there is a high chance of form breaking down, ultimately leading to injury.

A safer way of assessing strength levels is to use a challenging weight and estimate the 1RM instead.

A recent study found that for each strength-training exercise, particularly in upper body exercises, using a 'prediction equation based on a 4-6 RM set was a better predictor of 1-RM strength than the prediction equation based on a 7-10 RM set.'

Simply put, use a challenging weight you can complete for about 5 reps. Then use the Epley formula:

1RM = (weight lifted * reps)/30 + weight lifted

For example, if you completed 4 repetitions of 225 pounds on the bench press, your estimated bench press 1RM would be [(225 * 4)/30 + 225] or 255 pounds.

Like many other workout programs, before beginning the 531 routine, testing and learning your individual 1RM is needed, that way you can calculate the weight you'll use for the squat, deadlift, bench and overhead press.

Basically, in the 531 system, you use your individual 1RM for calculating the 'training max.' The following section explains how to do it.

Wendler's 5/3/1 Calculator

For this program, it's recommended that an individual perform anywhere between 3-6 reps for each exercise and then use the Max rep calc to estimate what the 1RM for that specific exercise (note: this is another way to do the same thing explained above using Epley’s formula).

It's calculated with this equation (Epley’s formula written a different way mathematically):

Weight x Reps x 0.0333 + Weight = 1RM

For example, if a person can bench 180 lbs for six reps, without losing form, the bench max calculator would look like this:

180 x 6 x 0.0333 + 180 = 215lbs

For the squat performed for three reps at 260lbs, the Squat max calculator would look like this:

260 x 3 x 0.0333 + 260 = 285lbs

A very important note to make at this point is that, for the Wendler 531 program, athletes should not use their true estimated 1RM to calculate the weights for each core lift.

Instead of the true max, this system incorporates the 'training max,' which is simply the amount of weight that can be used without risking a breakdown in form.

The 'conservative training max' used is typically around 90% of the true 1RM.

For example, if my true 1RM for deadlift is 320lbs, to calculate my training max, I will use 90% of 320lbs, which would be 290lbs. I will then use 290lbs as my 1RM in the Wendler system for calculating the appropriate weight for the deadlift.

Some powerlifting routines advocate using a training max that is 97% of one’s 1RM. Ultimately, using a more conservative training max will allow for more consistent progress.

For example, if you use a lighter training max you can be much more confident in your ability to progress to heavier weights throughout the course of the plan. But if you start too heavy, you may find yourself fighting an uphill battle for every pound increase–not a very motivating scenario.

5/3/1 Spreadsheet—Easy To Use

One of the great features in this workout plan is that anyone may download the 5-3-1 Spreadsheet and customize it for an individualized program.

The requirements couldn't be easier:
• Input 1RM max values
• Select Goal weight progression for each lift
• Select the day of the week the core lifts will be performed
• Done!

The spreadsheet will automatically generate a specific 4 week program (alternative 6 week program found here). And, because the program is intended to be performed in cycles, once the first four weeks are finished, simply revisit the sheet and update the values.

Get the 5/3/1 Sheet here.

(Be sure to open it with Google Sheets to enable the editing and customization features.)

Understanding Jim Wendler's 531 in Full [PDF Template]

Now that the principles and structure of the 5/3/1 program have been explained, you're ready to take an in-depth look at what the training program will look like on paper.

There are a number of variations to the system—the versatility is one of the best things about it—and this particular variation is known as the triumvirate. It utilizes three exercises per session (Tri = 3).

Week 1

Each core exercise set should be approximately 65, 75, 85% of the 1RM, respectively.

Week 2

Each core exercise set should be approximately 70, 80, 90% of the 1RM, respectively)

Week 3

Each core exercise set should be approximately 75, 85, 95% of the 1RM, respectively.

Week 4 (Deload)

Each core exercise set should be approximately 40, 50, 60% of the 1RM, respectively.

Between each set, adequate rest periods must be taken in order to let the body's energy systems recover. For the core exercise, 3-5 minutes of rest, per set, should be taken.

The phosphocreatine (ATP-PC) system is utilized with heavy lifts (1-5 reps), and it typically takes 3-5 minutes to replenish energy. Accessory exercises require a shorter period of recovery time, because the reps require a different energy system (anaerobic system), which recovers faster than the ATP-PC system, so 1-2 minutes will suffice.

Remember, in addition to the strength training program, 2-3 conditioning sessions should be completed each week. Wendler specifically suggests incorporating hill sprints and prowler work.

Seeing 5/3/1 Results

Make no mistake, this program is effective at building strength and size, providing it is followed closely. Wendler is a walking, talking testimony of its effectiveness.

Remember, Wendler initially created the program for his own training, and he has displayed almost superhuman feats of strength during his powerlifting career.

One testimonial on the Wendler website is from an individual called Gabriel, who was able to markedly increase his deadlift and squat.

His results:

Prior to starting the program:
• Squat: 450lbs
• Deadlift: 500lbs

After just a year of application:
• Squat: 515lbs (+65lbs)
• Deadlift: 565lbs (+65lbs)

Not only are these very impressive strength improvements for just one year of training, but Gabriel reported extremely positive physique changes, specifically regarding muscular size and definition.

Avoiding 5/3/1 Workout Common Mistakes

In an article written for T-Nation, Wendler covered some common rookie mistakes which should be avoided when working through his program.

Mistake Number One:

Trying to customize the program. Trying to combine two different programs or adding other ideas is likely to interfere with the potential results of 5-3-1 and hinder its effectiveness. It's best to just stick to the program.

Mistake Number Two:

Putting too much emphasis on the accessory exercises. The focus of the program must be the core lifts. Remember that these accessory exercises are designed to complement, not be the foundation of the routine.

Mistake Number Three:

Getting too cocky. When lifting for strength improvement, it's important to keep ego in check so that it doesn't interfere with your training. Letting your pride dictate the weight you're trying to shift is a bad idea. It just takes one poor rep to risk serious injury and put you on the couch. Gradual, incremental progress, using a safe and efficient movement is the entire point of the program and will yield the best results.

Mistake Number Four:

Rushing through the program. This is just as risky as overloading the bar and could be a recipe for disaster. Although the world is now 'on-demand' and waiting for results is hard, the rest intervals and lifting schedule are crucial to achieve the best results, don't rush it.

Expanding Your Results: The 5/3/1 Bodybuilding Program

In addition to the basic workout, another 5/3/1 program is available, which has been tailored toward bodybuilders.

This version of the program takes a slightly different approach, although the four core lifts still form the foundation (which some would argue makes it a powerbuilding program and not a true bodybuilding plan).

However, for bodybuilders, there are many more exercises to complete and more isolation exercises, which focus on just one muscle group, across one joint, to concentrate the stress to specific muscle groups and encourage growth in certain areas.

The number of sets and reps also differ from the original 5/3/1. Plus, the program doesn't alter from week to week. Wendler believes this setup is ideal for bulk development in both strength and size.

For conditioning, Wendler recommends 30-40 minutes of walking per day. The reason for the switch is because the high intensity exercises in the original 5/3/1 program, such as hill sprints and sled pushes, could potentially interfere with the recovery from strength training bouts.

Light cardio ensures that the bodybuilder will reach optimum recovery between strength sessions ensuring peak muscular adaptation. Plus, maintaining an aerobic baseline promotes overall health.

The 5/3/1 Bodybuilding Weekly Template:

Boring But Big Program Overview

The 5/3/1/ Boring But Big program is described as 'brutal,' in Wendler's own words. It is a simplistic hypertrophy (muscular growth) program based on the 5/3/1 principles, with a concentrated focus on maximizing muscle growth.

The program requires you to complete 5,3, and 1 rep of your core exercise before moving on to 5 sets of 10 reps of the core exercise, or core exercise variations, as accessory work. And no, that's not an error.

Although it is a high volume program, the accessory work is supplemental, so you don't need to go super heavy. Wendler suggests using 50-60% of your training max.

Once the accessory 5 sets of 10 have been completed, you move away from the core lift and onto another assistance exercise.

That concludes the strength side of the program… however, you still have prowler pushes twice a week and four, 2-mile walks to complete as conditioning, which explains why Wendler calls it brutal.

5/3/1 BBB Template: Weekly Strength Training Template

BBB Nutritional Aspect

Strength training is only part of the battle for putting on size. Nutrition is just as important, if not more, than your strength training regimen.

In order to facilitate effective recovery from the targeted stresses of strength training and drive an increase in size, your body requires more energy than normal. You must place yourself in a calorie surplus in order to bring about changes in muscular size.

In order to give you an idea of roughly how much you may need to eat to bring about growth, Wendler has provided a sample powerlifting diet to compliment the program.

Nutrition Plan

Breakfast

• 6 eggs (scrambled with cheese or hard boiled)
• 1-2 cups of oatmeal
• 1 apple

Lunch (1)

• 10oz steak
• 6-8 red potatoes
• Steamed vegetables

Lunch (2)

• 2 chicken breasts
• 2 cups of Spanish rice
• Steamed vegetables

Dinner

• 2 chicken breasts or 10 oz steak
• Large bowl of pasta and marinara sauce
• Steamed vegetables

Recommended Supplements

• Protein Drinks
• ZMA (Zinc, Magnesium, Aspartate and Vitamin B6)
• EFA's (Essential Fatty Acids)
• Vitamin C

The pure volume and intensity of the 5/3/1 bbb program along with 'big eating' will force the muscles of the body to adapt, increasing in size and strength.

Building the Monolith Overview

This is another tough hypertrophy program designed by Wendler. It is a physically demanding program, which requires dedication from start to finish… but delivers incredible results.

It is more detailed than the BBB and runs for 6 weeks. Although it will push an athlete both physically and mentally, the potential benefits are massive, and hopefully by the end of the program you will be too!

As with the BBB program, the strength training program is combined with a nutrition plan to maximize growth.

Building the Monolith Template

All percentages in this variation refer to the percentage of your training 1RM and should be followed with the same dedication as any other 531 program.

Strength Training: Week 1

*AMRAP = As Many Reps As Possible

Week 2

Week 3

Once you reach the end of Week 3, reassess and adjust your 1RM Training Max and then follow the same structure for the next 3 weeks to complete the entire 6 weeks.

Then take a deload.

Monolith Conditioning Work

The conditioning work is not supplementary to the strength training in this program… in fact, it is an essential element. As tempting as it might be, don't skip it!

Monolith Nutrition Plan

Breakfast

• 8 eggs
• 4 bacon pieces
• 4 pieces of toast
• 2 bananas

Lunch (1)

• 1 pound ground beef
• Pasta with marinara sauce

Lunch (2)

• 2 double cheeseburgers
• Fries

Dinner

• 6 eggs
• Half a pound of ground beef
• Cheese/ lettuce/ tomato / taco sauce
• Combine to make an egg/meat burrito

Jim Wendler 531 PDF and Spreadsheets

Much of Wendler's work can be found in PDF or sheet format on numerous online locations.

His advanced work, which builds onto the Basic 5/3/1 program, including the Boring But Big and Building the Monolith programs can all be found and downloaded online.

However, if the plans help you, consider purchasing them online to support Jim Wendler and respect all of the time he took to put together the program.

531 Forever: Digging Deeper Into the Method

As previously mentioned, Wendler sees himself as more of an author and writer now, than a coach. His '5/3/1 Forever' book was written in 2017, and expands on the 5/3/1 method.

Moreover, the book contains 40 training templates, making it a must-have training manual for any gym goer, bodybuilder, powerlifter, or strength trainee.

The Wendler Impact: Spin-off and Variations Inspired By 5-3-1

There are other strength programs which incorporate the 531 principle, gaining inspiration from Wendler's work.

Two of the most readily recognized are the Bigger, Faster, Stronger Workout, and the nSuns 531.

Bigger Faster Stronger Workout

Although Wendler's program is designed for anyone to use, the Bigger Faster Stronger (BFS) program is not.

As with the 5/3/1, BFS employs the core lifts and accessory exercises, however, the core lifts included in this program are extremely different from Wendler's program. The reason for the change is that the bigger, faster, stronger workout is designed for athletes who want to hone and enhance their overall abilities, not just size and strength.

There are 6 core exercises instead:
• Parallel squat
• Bench press
• Hex bar deadlift
• Box squat
• Towel bench press
• Power clean

There are two compulsory accessory exercises–the stiff leg deadlift and lunges–all other accessories, however, are selected based on the athlete’s sport.

For athletes who want to maximize stamina, reach, or speed, this program offers an adaptable and effective solution.

Beyond BFS, Juggernaut Method strength training and DUP for athletes are two effective alternatives for athletes.

nSuns 531

A second strength training program which has gained huge popularity is one created by Reddit user nSuns. It is directly inspired by Wendler's 5-3-1, and follows a similar design and structure.

531 Forever Jim Wendler

The weekly linear progression program follows a 3 day weightlifting routine–the weight used each week is increased in linear fashion. This differs from typical Wendler programs that increase at the conclusion of the training cycle (typically 4-weeks).

5/3/1 Forever Ebook

nSuns is suited more for beginners while the traditional 531 routine caters more towards intermediate lifters.

The nSuns program increases quicker, and if you can comfortably complete more reps than are prescribed, use the following guide to safely increase the load:

• 0-1 reps over: No change
• 2-3 reps: + 5lbs
• 4-5 reps: + 5lbs – 10lbs
• 5-6 reps: + 10lbs – 15lbs

531 Forever Table Of Contents

Ultimately nSuns program is just a variation, but it's an excellent method for beginners.

Tough, simple and effecive. Make no mistake, programs designed using 5/3/1 principles are challenging. But you know what they say…nothing good ever comes easy.

5/3/1 Forever Review

If you'd like to learn more about this bodybuilding master, check out a recent podcast by Wendler on Brute Strength. In it, he talks about his early days at University of Arizona Football, lifting, training, competing, and of course coaching.

5/3/1 Forever Free Pdf

He also explains why he created 5/3/1 and how important it is to keep things simple in life, and in training, to achieve maximum success.