The 5/3/1 program template is a strength training program created by Jim Wendler. It is a simple, yet effective program that can be used by both beginners and experienced lifters. The program is designed to increase strength gradually over time by using a combination of heavy, medium, and light weights.
The 5/3/1 program template is based on the idea of progressive overload, which means gradually increasing the weight or resistance you are using in order to continue making progress. The program uses a three-week cycle, with each week focusing on a different intensity level. In the first week, you will lift heavy weights for low repetitions. In the second week, you will lift medium weights for moderate repetitions. In the third week, you will lift light weights for high repetitions.
How to Use the 5/3/1 Program Template
The 5/3/1 program template is a very flexible program that can be customized to fit your individual needs. However, there are some basic guidelines that you should follow when using the program.
First, you need to determine your one-rep max (1RM) for each of the main lifts (squat, bench press, deadlift, and overhead press). Your 1RM is the maximum weight you can lift for one repetition. Once you know your 1RMs, you can use the following percentages to determine the weights you will use for each set:
- Week 1: 90% of 1RM for 3 sets of 5 reps
- Week 2: 85% of 1RM for 3 sets of 3 reps
- Week 3: 75% of 1RM for 3 sets of 10 reps
You can also add assistance exercises to your workouts. Assistance exercises are exercises that help to improve your strength in the main lifts. Some good assistance exercises for the 5/3/1 program template include:
- Chin-ups
- Pull-ups
- Rows
- Lunges
- Step-ups
Benefits of the 5/3/1 Program Template
The 5/3/1 program template is a very effective program for building strength. It is a simple, yet effective program that can be used by both beginners and experienced lifters. The program is also very flexible and can be customized to fit your individual needs.
Some of the benefits of the 5/3/1 program template include:
- It is a simple and effective program that can be used by both beginners and experienced lifters.
- It is a very flexible program that can be customized to fit your individual needs.
- It is a very effective program for building strength.
Conclusion
The 5/3/1 program template is a great choice for anyone looking to build strength. It is a simple, yet effective program that can be used by both beginners and experienced lifters. The program is also very flexible and can be customized to fit your individual needs.
If you are looking for a program that can help you build strength, the 5/3/1 program template is a great option.
