Training Three Days a Week
By Jim Wendler
Acknowledgements
This book is dedicated to the Great Old Ones.
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Before you embark on any physical fitness program, please
consult a doctor.
This book may not be reproduced or recorded in any form
without permission of the author.
Copyright: © 2008 by Jim Wendler. All rights reserved.
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“Where the willingness is great, the difficulties cannot be great.”
Machiavelli
Training Three Days a Week
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Like most people, I began my training career training three days a week.
And like many people I became overzealous and increased that to four
days a week and then five and even six days. Like any good American, I
thought more was better. More lifting would begat strength, which begat
bigger muscles, which begat more star power on the football field which
would eventually lead to more women. This obviously did not happen.
But after many years of training 4 days a week I returned to a more basic
3 day a week schedule. Not only did I make great gains, it was
incredibly practical for my life. My strength did not suffer despite training
one day less. And more importantly it gave me more time to recover.
Recovery is one of the last things that people ever take into account
when training but it is as important as the training itself.
There are two big problems that most people face when training 3 days
a week. The first is getting over the stigma that you are going to get
weaker. I have no solution for this; either you accept it or you don’t. The
second is how to lay out a program. For most of us, we have trained 4
days a week: 2 days devoted to upper body and 2 days for lower body.
Trying to combine four days into three is not only a headache but it is
damn near impossible. So what I tried to do in this book is give you
templates and programs that allow you to get stronger, get bigger and
offer a lot of variety – without sacrificing anything.
One of the best things about training three days a week is how flexible it
is. Normally I train on Monday, Wednesday and Thursday. This is
because I need my Friday’s off for traveling. But some people have to
train on Saturday, Sunday and whatever weekday they can. Or even
Monday, Tuesday, Friday. So there is a tremendous amount of flexibility
to this kind of training.
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But most of all, this training schedule lends itself to people who don’t
have time to spare. These are people who have demanding jobs,
families or other responsibilities that take away time in the gym. You
don’t have to sacrifice your time in the gym for results – you just have to
train smarter and be willing to put your “more is better” mindset aside.
Enough with this crap – let’s get on to training.
Variation I – Captain Obvious
This variation is one that I first tried out and made great gains with. This
also was what my first article on 3 days/week training was about. Matt
Rhodes wanted to try training 3 days a week and this is what we came
up with. The great thing about this template is that you will really look
forward to training. And you will probably use more volume on your
assistance exercises because you will be able to recover better between
workouts. The training split is the 4 days/week training schedule spread
out over 10 days.
The downside of this training program comes at the expense of meet
prep. It’s kind of a pain in the ass to try to time your last few workouts
before the meet. So this is going to require some critical thinking on
your part. I would recommend that you work backwards from the date of
the meet and figure out when you want your last heavy squat, bench and
deadlift to occur and then work back from there. This is not really that
big of a downside if you plan correctly.
Another thing that I’ve encountered is that there are less training days
(obviously) before a meet. But when you consider that you don’t have to
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deload as much with this training plan, you end up having about the
same number of heavy sessions. Plus how many times have you had a
crappy training session and then chalked it up to fatigue or overtraining?
So it is not as bad as you think.
Week 1
Monday
Dynamic Bench Press
Accessory work
Wednesday
Max Effort Squat/Deadlift
Accessory Work
Friday
Max Effort Bench
Accessory work
Week 2
Monday
Dynamic Squat
Accessory work
Wednesday
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Dynamic Bench Press
Accessory work
Friday
Max Effort Squat/Deadlift
Accessory work
Week 3
Monday
Max Effort Bench Press
Accessory work
Wednesday
Dynamic Squat
Accessory work
Friday
Dynamic Bench Press
Accessory work
Week 4
Monday
Max Effort Squat/Deadlift
Accessory Work
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Wednesday
Max Effort Bench
Accessory work
Friday
Dynamic Squat
Accessory work
Variation I – A: The Triumvirate
I once wrote an article called “The Triumvirate”. The premise was to
train 3 days week with 3 exercises per day. One of the reasons why I
like this kind of training is that only doing 3 exercises per day forces you
to pick only the exercises that you feel benefit you and those that really
work; nothing extra. I still train with this kind of style today but not
exactly as listed below. Here is a 4 week program.
Week 1
Monday
Dynamic Bench Press – 8 sets of 3 reps @ 55%
4 Board Press – work up to 3-5RM
Face Pulls – 5x15
Wednesday
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Rack Pulls – work to 1-3RM
Good Mornings – 3 sets of 5-8 reps
Hanging Leg Raises – 3 sets of 20 reps
Friday
Floor Press – work to 1-3RM
DB Bench Press – 3 sets of 10-20 reps
Chins – 3 sets of 10 reps
Week 2
Monday
Dynamic Squat – 8 sets of 2 reps @ 45% + average bands
Lunges – 3 sets of 6 reps/leg
Weighted Sit Ups - 3 sets of 10-15 reps
Wednesday
Dynamic Bench Press – 8 sets of 3 reps @ 55%
3 Board Press – work up to 3-5RM
Face Pulls – 5x15
Friday
Rack Pulls – work to 1-3RM (try to beat last week’s record)
Back Raises with bar behind neck – 3 sets of 5-8 reps
Ab Wheel – 3 sets of 15 reps
Week 3
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Monday
Floor Press – work to 1-3RM (try to beat last weeks record)
EFS Swiss Bar – 3 sets of 10-20 reps
Chins – 3 sets of 10 reps
Wednesday
Dynamic Squat – 8 sets of 2 reps @ 48% + average bands
Lunges – 3 sets of 6 reps/leg
Weighted Sit Ups - 3 sets of 10-15 reps
Friday
Dynamic Bench Press – 8 sets of 3 reps @ 55%
5 Board Press – work up to 3-5RM
Rear Laterals – 5 sets of 15-20 reps
Week 4
Monday
Safety Squat Bar to Parallel Box – work to 1-3RM
Pull-throughs – 3 sets of 20 reps
Side Bends – 3 sets of 10 reps/side
Wednesday
2 Board Press – work to 1-3RM
Standing Alternating DB Military Press – 3 sets of 10-20 reps
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Fat Bar DD Pulldowns – 3 sets of 15 reps
Friday
Dynamic Squat – 8 sets of 2 reps @ 51% + average bands
Belt Squat – 3 sets of 10-15 reps
Weighted Sit Ups - 3 sets of 10-15 reps
Variation I – B: The Bodybuilder
This is for all you people that want to combine some powerlifting with
some bodybuilding. Remember both sports require briefs but used for
much different reasons.
Week 1
Monday
Dynamic Bench Press – 8 sets of 3 reps @ 55%
Standing Military Press – 4 sets of 10 reps
Upright Rows – 4 sets of 10 reps
Side Laterals – 4 sets of 10-15 reps
Barbell Curls – 4 sets of 10 reps
Wednesday
Rack Pulls – work to 1-3RM
Chins – 4 sets of 10-12 reps
DB Rows – 4 sets of 15 reps/arm
Back Raises – 4 sets of 10 reps (with bar behind neck)
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Hanging Leg Raises – 4 sets of 15 reps
Friday
Floor Press – work to 1-3RM
DB Bench Press – 4 sets of 10-20 reps
Dips (weighted) – 4 sets of 8-15 reps
Flys – 4 sets of 12 reps
Triceps Pushdowns – 4 sets of 10-20 reps
Week 2
Monday
Dynamic Squat – 8 sets of 2 reps @ 45% + average bands
Hack Squat – 4 sets of 10-20 reps
Leg Extensions – 4 sets of 10-30 reps
Leg Curls – 4 sets of 10-15 reps
Weighted Sit-ups – 4 sets of 10 reps
Wednesday
Dynamic Bench Press – 8 sets of 3 reps @ 55%
Standing Military Press – 4 sets of 10 reps
Upright Rows – 4 sets of 10 reps
Side Laterals – 4 sets of 10-15 reps
Barbell Curls – 4 sets of 10 reps
Friday
Rack Pulls – work to 1-3RM (try to beat last week’s record)
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Chins – 4 sets of 10-12 reps
DB Rows – 4 sets of 15 reps/arm
Back Raises – 4 sets of 10 reps (with bar behind neck)
Hanging Leg Raises – 4 sets of 15 reps
Week 3
Monday
Floor Press – work to 1-3RM (try to beat last week’s record)
DB Bench Press – 4 sets of 10-20 reps
Dips (weighted) – 4 sets of 8-15 reps
Flys – 4 sets of 12 reps
Triceps Pushdowns – 4 sets of 10-20 reps
Wednesday
Dynamic Squat – 8 sets of 2 reps @ 48% + average bands
Hack Squat – 4 sets of 10-20 reps
Leg Extensions – 4 sets of 10-30 reps
Leg Curls – 4 sets of 10-15 reps
Weighted Sit-ups – 4 sets of 10 reps
Friday
Dynamic Bench Press – 8 sets of 3 reps @ 55%
DB Military Press – 4 sets of 10 reps
Upright rows – 4 sets of 10 reps
Rear Laterals – 4 sets of 10-15 reps
EZ Bar Curls – 4 sets of 10 reps
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Week 4
Monday
Safety Squat Bar to Parallel Box – work to 1-3RM
Lat Pulldowns – 4 sets of 10-12 reps
Barbell Shrugs (no straps) – 4 sets of 10-20 reps
Back Raises – 4 sets of 10 reps (with bar behind neck)
Hanging Leg Raises – 4 sets of 15 reps
Wednesday
2 Board Press – work to 1-3RM
Incline Press – 4 sets of 10-20 reps
Dips (bodyweight) – 4 sets of 15-30 reps
Fly’s – 4 sets of 12 reps
Triceps Extensions – 4 sets of 10-20 reps
Friday
Dynamic Squat – 8 sets of 2 reps @ 51% + average bands
Leg Press – 4 sets of 10-20 reps
Leg Extensions – 4 sets of 10-30 reps
GHR – 4 sets of 10-12 reps
Weighted Sit-ups – 4 sets of 10 reps
Variation I – C: The Repetition
This is for people that don’t want to do dynamic work on either of the
squat day or the bench day. Damn the Dynamic!
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Week 1
Monday
4 Board Press – work up to 3-5RM
DB Bench Press – 5 sets of 6-15 reps
Chest Supported Rows – 3 sets of 12 reps
Face Pulls – 5x15
Wednesday
Rack Pulls – work to 1-3RM
Good Mornings – 3 sets of 5-8 reps
Hanging Leg Raises – 3 sets of 20 reps
Friday
Floor Press – work to 1-3RM
Weighted Dips – 3 sets of 10-20 reps
Chins – 3 sets of 10 reps
Triceps Pushdowns – 3 sets of 15-20 reps
Week 2
Monday
Lunges – 3 sets of 6 reps/leg
45 Degree Back Raise – 3 sets of 10 reps (bar on back)
Weighted Sit Ups - 3 sets of 10-15 reps
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Wednesday
3 Board Press – work up to 3-5RM
DB Bench Press – 5 sets of 6-15 reps
DB Rows – 3 sets of 15-20 reps
Face Pulls – 5x15
Friday
Rack Pulls – work to 1-3RM (try to beat last week’s record)
Back Raises with bar behind neck – 3 sets of 5-8 reps
Ab Wheel – 3 sets of 15 reps
Week 3
Monday
Floor Press – work to 1-3RM (try to beat last week’s record)
EFS Swiss Bar – 3 sets of 10-20 reps
Chins – 3 sets of 10 reps
Triceps Pushdowns – 3 sets of 15-20 reps
Wednesday
Walking Lunges – 30 total reps/leg
45 Degree Back Raise – 3 sets of 10 reps (bar on back)
Weighted Sit Ups - 3 sets of 10-15 reps
Friday
5 Board Press – work up to 3-5RM
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Pushups – 5 sets to failure
DB Rows – 3 sets of 15-20 reps
Rear Laterals – 5 sets of 15-20 reps
Week 4
Monday
Safety Squat Bar to Parallel Box – work to 1-3RM
Pull-throughs – 3 sets of 20 reps
Side Bends – 3 sets of 10 reps/side
Wednesday
2 Board Press – work to 1-3RM
Weighted Dips – 3 sets of 10-20 reps
Chins – 3 sets of 10 reps
Triceps Extensions – 3 sets of 10-12 reps
Friday
Close Stance Olympic Squats – 5 sets of 10 reps @ 50%
Good Mornings – 3 sets of 8-10 reps
Ab Wheel – 3 sets of 10-15 reps
Variation II – 1 For the Heavy, 2 For the Slow
This variation is good for people who can only get to a good gym twice a
week and finish their assistance stuff on their own or at commercial gym.
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This is also good for those that want to have only two intensive days a
week. My only caution would be the assistance work done on the third
day. Keep this day for low intensive/higher volume work – stuff that isn’t
going to kill you or require a lot of recovery. If you are going to do
heavier work for assistance work (for example, high board work for your
triceps or good mornings) than do it early in the week. But be careful not
to go overboard on this stuff.
Monday
Max Effort Squat/Deadlift
Max Effort Bench
Wednesday
Dynamic Squat
Dynamic Bench
Friday
Assistance work for squat, deadlift and bench press
OR
Monday
Max Effort Squat/Deadlift
Max Effort Bench
Thursday
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Dynamic Squat
Dynamic Bench
Friday or Saturday
Assistance work for squat, deadlift and bench press
Sample Training Week
Monday
Rack Pulls – work to 1-3RM
Floor Press – work to 1-3RM
4 Board Press – 3 sets of 3-5 reps
Thursday
Box Squat – 8 sets of 2 @ 55%
Bench Press – 8 sets of 3 reps @ 55%
Weighted Sit-ups – 3 sets of 10 reps
Saturday
Belt Squats – 4 sets of 10 reps
DB Bench Press – 4 sets of 10-15 reps
Reverse Hyperextensions – 3 sets of 15 reps
Chest Supported Rows - 3 sets of 10 reps
Variation III – Don’t Ask, Don’t Tell
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This variation was used by some very well known lifters that shall remain
anonymous due to the crap that will be thrown at them for their variation.
This is great for people that are beat up as hell, have only one day to
really train hard or are somewhat insane.
The point of this training is to put all the hard stuff on one day. For most,
this is max effort bench training, max effort deadlift training and
“dynamic” squat training. The dynamic is in quotations because recently
the use of bands in training dynamic squats has led most people to train
fairly heavy on this day. Plus, the bands are waved in such a way that it
is very similar to progressive overload.
Monday
Lower body assistance work
Wednesday
Upper Body assistance work
Saturday
Dynamic Squat
Max Effort Bench
Max Effort Deadlift (every other week)
Now you can change the rotation on Saturday; bench or deadlift first.
Doesn’t really matter. Just be prepared to spend a lot of time in the gym
on that one day.
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Variation IV – The Stein
This next variation is based on an observation that my good friend Kevin
Deweese pointed out to me many years ago. He said, “I can base my
lifts on my dynamic squat training and max effort bench.” Basically the
two most important days for him were these days. Now like I said
before, dynamic squat training is a little different now so bear that in
mind. Also, your heavy pulling is usually done every other week. Some
people can do it every week while others do best by pulling every third
week.
If I were going to do a 3 day a week program and have it cycled over 7
days (and not 10 like the first few templates) this is what I’d do.
Monday
Dynamic Squat
Max Effort Deadlift (every other week)
Accessory work
Wednesday
Max Effort Bench
Accessory work
Friday
Assistance work for upper and lower body
12 Week Training Program for the Stein
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This 12 week training program is designed to take you through the circa
max phase of your training. The band phase on the squats is pretty
damn tough – but so is a meet so suck it up. Remember that some
weeks of squatting are going to be dynamic – others not so much.
Percentages are based on your best meet squat.
Week 1
Monday
Box Squat – 6 sets of 2 reps @ 50% + Average Band
Rack Pull #3 – work up to 1RM
Belt Squat – 5 sets of 10 reps
45 Degree Back Raises – 4 sets of 10 reps (weighted)
Wednesday
Floor Press – work up to 1RM
4 Board Press – 3 sets of 3 reps @ 85%
DB Bench Press – 5 sets of 10 reps
DB Rows – 4 sets of 10-25 reps
Friday
Hanging Leg Raises – 3 sets of 15 reps
Triceps Pushdowns – 3 sets of 15 reps
Lat Pulldowns – 3 sets of 15-20 reps
Weighted Sit-ups – 3 sets of 10 reps
Week 2
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Monday
Box Squat – 6 sets of 2 reps @ 55% + Average Band
Rack Pull #3 – work up to 90% for 1x1
Belt Squat – 5 sets of 10 reps
45 Degree Back Raises – 4 sets of 10 reps (weighted)
Wednesday
Floor Press – work up to 90% for 1 set of 3 reps
4 Board Press – 3 sets of 5 reps @ 80%
DB Bench Press – 5 sets of 10 reps
DB Rows – 4 sets of 10-25 reps
Friday
Hanging Leg Raises – 3 sets of 15 reps
Triceps Pushdowns – 3 sets of 15 reps
Lat Pulldowns – 3 sets of 15-20 reps
Weighted Sit-ups – 3 sets of 10 reps
Week 3
Monday
Box Squat – 5 sets of 2 reps @ 60% + Average Band
Rack Pull #3 – work up to 1RM (beat first week)
Belt Squat – 5 sets of 10 reps
45 Degree Back Raises – 4 sets of 10 reps (weighted)
Wednesday
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Floor Press – work up to new 1RM (beat first week)
4 Board Press – work up to 1RM
DB Bench Press – 5 sets of 10 reps
DB Rows – 4 sets of 10-25 reps
Friday
Hanging Leg Raises – 3 sets of 15 reps
Triceps Pushdowns – 3 sets of 15 reps
Lat Pulldowns – 3 sets of 15-20 reps
Weighted Sit-ups – 3 sets of 10 reps
Week 4 - Deload
Monday
Box Squat – 5 sets of 2 reps @ 60%
Belt Squat – 3 sets of 10 reps
Reverse Hyperextension – 3 sets of 10 reps
Wednesday
Bench Press – 3 sets of 3 reps @ 70%
4 Board Press – work up to 1RM
DB Bench Press – 5 sets of 10 reps
DB Rows – 4 sets of 10-25 reps
Friday
Hanging Leg Raises – 3 sets of 15 reps
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Triceps Pushdowns – 3 sets of 15 reps
Lat Pulldowns – 3 sets of 15-20 reps
Weighted Sit-ups – 3 sets of 10 reps
Week 5
Monday
Box Squat – 6 sets of 2 reps @ 50% + Strong Band
Deficit Deadlift – work up to 1RM
Belt Squat – 5 sets of 10 reps
Reverse Hyperextensions – 4 sets of 10 reps
Wednesday
3 Board Press – work up to 1RM
5 Board Press – 3 sets of 3 reps @ 85%
Weighted Dips – 4 sets of 8-15 reps
Barbell Shrugs (no straps) – 4 sets of 10-25 reps
Friday
Ab Wheel – 3 sets of 15 reps
Triceps Pushdowns – 3 sets of 15 reps
Lat Pulldowns – 3 sets of 15-20 reps
Weighted Sit-ups – 3 sets of 10 reps
Week 6
Monday
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Box Squat – 6 sets of 2 reps @ 55% + Strong Band
Deficit Deadlift – work up to 90% for 1 set of 1 rep
Belt Squat – 5 sets of 10 reps
Reverse Hyperextensions – 4 sets of 10 reps
Wednesday
3 Board Press – work up to 90% for 1 set of 3 reps
4 Board Press – 3 sets of 5 reps @ 85%
Weighted Dips – 4 sets of 8-15 reps
Barbell Shrugs (no straps) – 4 sets of 10-25 reps
Friday
Ab Wheel – 3 sets of 15 reps
Triceps Pushdowns – 3 sets of 15 reps
Lat Pulldowns – 3 sets of 15-20 reps
Weighted Sit-ups – 3 sets of 10 reps
Week 7
Monday
Box Squat – 5 sets of 2 reps @ 60% + Strong Band
Deficit Deadlift – work up to 1RM
Belt Squat – 5 sets of 10 reps
Reverse Hyperextensions – 4 sets of 10 reps
Wednesday
3 Board Press – work up to 1RM
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4 Board Press – work up to new 1RM
Weighted Dips – 4 sets of 8-15 reps
Barbell Shrugs (no straps) – 4 sets of 10-25 reps
Friday
Ab Wheel – 3 sets of 15 reps
Triceps Pushdowns – 3 sets of 15 reps
Lat Pulldowns – 3 sets of 15-20 reps
Weighted Sit-ups – 3 sets of 10 reps
Week 8 – Deload
Monday
Box Squat – 5 sets of 2 reps @ 60%
Belt Squat – 3 sets of 10 reps
Reverse Hyperextension – 3 sets of 10 reps
Wednesday
Bench Press – 3 sets of 3 reps @ 70%
DB Bench Press – 5 sets of 10 reps
DB Rows – 4 sets of 10-25 reps
Friday
Ab Wheel – 3 sets of 15 reps
Triceps Pushdowns – 3 sets of 15 reps
Lat Pulldowns – 3 sets of 15-20 reps
Weighted Sit-ups – 3 sets of 10 reps
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Week 9
Monday
Box Squat – 3 sets of 2 reps @ 50% + Strong Band/Average Band
Belt Squat – 3 sets of 10 reps
Reverse Hyperextensions – 3 sets of 10 reps
Wednesday
2 Board Press – work up to 1RM
5 Board Press – 3 sets of 5 reps
EFS Swiss Bar – 4 sets of 8-15 reps
DB Rows – 4 sets of 10-25 reps
Friday
Hanging Leg Raises – 3 sets of 15 reps
Triceps Pushdowns – 3 sets of 15 reps
Low Rows – 3 sets of 15-20 reps
Weighted Sit-ups – 3 sets of 10 reps
Week 10
Monday
Box Squat – 3 sets of 2 reps @ 55% + Strong Band/Average Band
Belt Squat – 3 sets of 10 reps
Reverse Hyperextensions – 3 sets of 10 reps
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Wednesday
2 Board Press – work up to 90% for 1 set of 3 reps
5 Board Press – 3 sets of 3 reps
EFS Swiss Bar – 4 sets of 8-15 reps
DB Rows – 4 sets of 10-25 reps
Friday
Hanging Leg Raises – 3 sets of 15 reps
Triceps Pushdowns – 3 sets of 15 reps
Low Rows – 3 sets of 15-20 reps
Weighted Sit-ups – 3 sets of 10 reps
Week 11
Monday
Box Squat – 3 sets of 1 reps @ 60% + Strong Band/Average Band
Deadlift – work up to 90% of 1RM
Wednesday
2 Board Press – work up to new 1RM
5 Board Press – 3 sets of 5 reps
EFS Swiss Bar – 4 sets of 8-15 reps
DB Rows – 4 sets of 10-25 reps
Friday
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Hanging Leg Raises – 3 sets of 15 reps
Triceps Pushdowns – 3 sets of 15 reps
Low Rows – 3 sets of 15-20 reps
Weighted Sit-ups – 3 sets of 10 reps
Week 12 - Deload
Monday
Box Squat – work up to 1x2 @ 80%
Deadlift – work up to 1x1 @ 85%
Wednesday
Bench Press – 3 sets of 3 reps @ 70%
DB Bench Press – 5 sets of 10 reps
DB Rows – 4 sets of 10-25 reps
Friday
Hanging Leg Raises – 3 sets of 15 reps
Triceps Pushdowns – 3 sets of 15 reps
Low Rows – 3 sets of 15-20 reps
Weighted Sit-ups – 3 sets of 10 reps
Variation V – Two in the Pink
This is a two day/week variation for those of you with very limited time,
recovery abilities or much too gordo to train a lot. If I were going to train
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two days a week this would be the split. One hard upper body day and
one hard lower body day. Again, you can deadlift every week, every
other week or every third week.
You can use the same basic template as the program above (The Stein)
and just knock out the accessory day and add in some extra assistance
work on your training days.
Monday
Dynamic Squat
Max Effort Deadlift
Accessory work
Thursday
Max Effort Bench
Accessory work
Variation VI – Two in the Stink
This is for someone that wants to stick to the true Westside training
protocols but train two times per week.
Monday
Dynamic Squat
Dynamic Bench
Upper body assistance work
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Thursday
Max Effort Squat/DL
Max Effort Bench
Lower body assistance work
Variation VII – Deeper in the Stink
This variation is something I just thought of off the top of my head. You
have the essential stuff on Monday and the “whatever” stuff is done on
Thursday. My initial thinking is that this split sucks but I guess I can see
its potential.
Monday
Dynamic Squat
Max Effort Bench
Thursday
Max Effort Squat/DL
Dynamic Bench
Variation VIII: The Ultimate Supreme Deluxe Training
Split
If you only have one day/week to train this is how I would do it.
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Oneday
Dynamic Squat
Max Effort Bench
Max Effort Deadlift
Accessory work
Variation IX – The Mulatto
This program gives separate days for the max effort, dynamic effort and
repetition effort for the upper and lower body. This is ideal for people
that want a lot of variety, have trouble recovering or just want some
change in their training.
Here is the basic template:
Week 1
Day 1 - Dynamic Bench
Day 2 - Max Effort Squat/Deadlift
Day 3 - Repetition Bench
Week 2
Day 1 - Dynamic Squat
Day 2 - Max Effort Bench
Day 3 - Repetition Squat/DL
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And here is a 7 week program to give you and idea about how to lay it
out.
Week 1
Day 1
Dynamic Bench - 8 sets of 3 reps @ 55%
4 Board – work up to 3RM
Chin ups – 4 sets of 10 reps
Triceps Pushdowns – 4 sets of 10-15 reps
Day 2
Box Squat Safety Squat Bar – work up to 1RM
Rack Pulls – work up to 1 RM
Reverse Hypers – 4 sets of 10 reps
Ab Wheel – 4 sets of 12 reps
Day 3
Weighted Dips – 5 sets of 10-15 reps
Lat Pulldowns – 5 sets of 12-15 reps
Face Pulls – 3 sets of 15 reps
DB Curls – 3 sets of 10 reps
Week 2
Day 1
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Box Squat – 8 sets of 2 reps @ 60%
Glute Ham Raises – 3 sets of 10 reps
Reverse Hypers – 3 sets of 12-15 reps
Weighted Sit-ups – 4 sets of 10 reps
Day 2
Floor Press – work up to 1RM
Barbell Front Raise – 3 sets of 10 reps
DB Rows – 3 sets of 20 reps
DB Rear Laterals – 3 sets of 20 reps
Day 3
Barbell Step Ups – 4 sets of 6 reps/leg
Back Raises – 4 sets of 25 reps
DB Side Bends – 3 sets of 15 reps
Hanging Leg Raises – 3 sets of 12 reps
Week 3
Day 1
Dynamic Bench - 8 sets of 3 reps @ 60%
3 Board – work up to 3RM
Chin ups – 4 sets of 10 reps
Band Pushdowns – just do a ton of reps
Day 2
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Box Squat Safety Squat Bar – work up to 1RM (try to beat old 1RM)
Rack Pulls – work up to 1 RM (try to beat previous 1RM)
Pull throughs – 4 sets of 10 reps
Med Ball Slams – 3 sets of 8 reps
Day 3
DB Bench Press – 5 sets of 10-15 reps
Chest Supported Rows – 5 sets of 12-15 reps
Band Pullaparts – 3 sets of 25 reps
Barbell Curls – 3 sets of 10-12 reps
Week 4
Day 1
Box Squat – 8 sets of 2 reps @ 65%
Romanian Deadlift – 3 sets of 8 reps
Two Handed KB Swings – 3 sets of 20 reps
Weighted Sit-ups – 3 sets of 10 reps
Day 2
Floor Press – work up to 1RM (try to beat previous 1RM)
Side Laterals – 3 sets of 15 reps
DB Rows – 3 sets of 20 reps
Face Pulls – 3 sets of 20 reps
Day 3
Barbell Lunges – 4 sets of 6 reps/leg
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Band Goodmornings – 4 sets of 25 reps
DB Side Bends – 3 sets of 15 reps
Hanging Leg Raises – 3 sets of 12 reps
Week 4
Day 1
Dynamic Bench - 8 sets of 3 reps @ 65%
Triceps Death – 1 set
Chin ups – 4 sets of 10 reps
Day 2
Box Squat – work up to 1RM
Deadlift off elevated platform – work up to 1 RM
Band Leg Curls – 4 sets of 12 reps
Ab Wheel – 4 sets of 10 reps
Day 3
Push ups – 4 sets of 25-30 reps
Rope Chin ups – 4 sets of 5 reps
Face Pulls – 3 sets of 25 reps
EZ Bar Curls – 3 sets of 10-12 reps
Week 5
Day 1
Box Squat – 8 sets of 2 reps @ 70%
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KB Snatches – 3 sets of 12 reps
Weighted Sit-ups – 4 sets of 10 reps
Day 2
2 Board Press – work up to 1RM
Front Raises/Side Raises/Rear Raises – 2 giant sets of 15 reps per
exercise
Day 3
DB Walking Lunges – 2 sets of 15 reps/leg
Back Raises – 2 sets of 15 reps
DB Side Bends – 3 sets of 15 reps
Week 6
Day 1
Dynamic Bench - 3 sets of 3 reps @ 60%, 3 sets of 3 reps@ 65%, 1x1@
70%, 1x1@80%, 1x1@90%
4 Board Press – work up to 5RM
Lat Pulldowns – 4 sets of 12-15 reps
Triceps Pushdowns
Day 2
Box Squat – work up to 1RM (try to beat previous record)
Deadlift off elevated platform – work up to 1 RM (try to beat previous
record)
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Reverse Hypers – 4 sets of 10 reps
Ab Wheel – 4 sets of 12 reps
Day 3
Dips – 100 total reps
Chins – 50 total reps
Band Pullaparts – 150 total reps
Week 7
Day 1
Box Squat – 8 sets of 2 reps @ 60%
Glute Ham Raises – 3 sets of 10 reps
Reverse Hypers – 3 sets of 12-15 reps
Weighted Sit-ups – 4 sets of 10 reps
Day 2
2 Board Press – work up to 1RM (try to beat previous record)
Barbell Front Raise – 3 sets of 10 reps
DB Rear Laterals – 3 sets of 20 reps
Barbell Curls – 3 sets of 12 reps
Day 3
DB Step Ups – 4 sets of 6 reps/leg
Band Pullthroughs – 3 sets of 15 reps
Hanging Leg Raises – 3 sets of 12 reps
Crunches – 3 sets of 30 reps
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Variation X – The 5/3/1 Method: For the Raw Lifter
This is the program I’ve been using for quite awhile now and have made
great gains. The program is designed for a raw lifter, but not necessarily
a competitive powerlifter. I just want to be cock strong. That’s it. And I
want to do it on my own terms – I wear a belt, wrist wraps and knee
wraps. So if that is not your definition of raw make up your own. I
choose to lift the way that I want to. You can do this program three days
a week or even four. I have used it for both and have success with both
of them.
Also this program involves increasing your rep maxes, too. So I’m not
just concerned with my one rep max – I want to get stronger all around.
The program revolves around 4 basic lifts: the bench press, military
press, squat and deadlift. You don’t have to use these exact lifts but use
variations if you want. I chose these lifts because you can’t go wrong
with these four; they build a great strength base and have worked since
the dawn of training.
Week 1
Monday – Military Press
Wednesday – Deadlift
Friday – Bench Press
Week 2
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Monday – Squat
Wednesday – Military Press
Friday – Deadlift
Week 3
Monday – Bench Press
Wednesday – Squat
Friday – Military Press
Week 4
Monday – Deadlift
Wednesday – Bench Press
Friday – Squat
Sets and Reps
This is pretty simple and I’m certainly not reinventing the wheel. But
maybe that is the beauty of it – lack of complication.
Week 1 – 3 sets of 5 reps
Week 2 – 3 sets of 3 reps
Week 3 – 5/3/1
Week 4 – Deload, 3 sets of 5 reps
Now the sets aren’t done at random – there is a percentage assigned to
each set. There are two variations to this. One is a little more intense
than the other. Remember that these sets are the work sets – you still
have to perform warm-up sets.
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Variation 1
Wave 1
75% x 5
80% x 5
85% x 5
Wave 2
80% x 3
85% x 3
90% x 3
Wave 3
75% x 5
85% x 3
95% x 1
Wave 4 (Deload)
60% x 5
65% x 5
70% x 5
Variation 2 - This one involves a little less volume on the first two
weeks.
Wave 1
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65% x 5
75% x 5
85% x 5
Wave 2
70% x 3
80% x 3
90% x 3
Wave 3
75% x 5
85% x 3
95% x 1
Wave 4 (Deload)
60% x 5
65% x 5
70% x 5
Now the trick to making this work is to set a goal and then work back
from there. The problem with goals is this:
1. People don’t have them.
2. If they do have goals, they are incredibly unattainable.
A good example of #2 is when people want to increase their bench press
from 250 to 315 in a summer. This just isn’t going to happen without the
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assistance of drugs and a bench shirt. I’m happy with a 5lbs increase in
any lift over 2 months. And so would many of you. Hell, I’d be happy
with 15lb on my bench press in one year. Those of us in the game for a
long time realize how hard it is to increase your lifts and this kind of
methodical approach seems to work best for me; maybe it will for you.
When I first started using this program, I purposely made my maxes 10%
less than what they really were. For example, my deadlift was around
600lbs when I started and I began working off of a 550 max – not exactly
10% but you get the idea.
Every four week cycle I increased my deadlift “max” (what I based my
percentages on) by 10lbs. The interesting thing is that even though I
wasn’t operating with my true max my deadlift shot up – after 3 months I
could pull 610 for 3 reps. Now don’t get too excited because I wasn’t
sure if my deadlift max was exactly 600lbs but it sure as hell wasn’t
610x3.
Now many of you may think that operating at such a low percentage is
way too easy. I can agree with that. But this is what I did; my goal of the
day was to fulfill each set and rep. I knew that I had a yearly plan
mapped out and that to reach the big goal at the end I needed to reach
the small goals for the day.
But what I also did was go for an all out rep max on my last set of the
day. This was an awesome feeling and sometimes on my 3 sets of 3
day I would get 7-8 reps on my last set. That didn’t change my maxes at
all – all it did was cement in my mind that I was on the right track. So
don’t get overzealous if you have a good day and think you can bump up
your maxes. There are going to be some days where that last set feels
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like shit and all you can get is your prescribed reps. This is ok too. You
fulfilled the goal of the day.
So you can choose to begin slightly lower than your max for your first
cycle or start with your actual max; just make sure that it is your real max
and not what you could’ve done, have done or would like to have done.
And if you are going to err, err on the side of being too light.
Accessory Work
The Nothing
This is when I simply do the exercise for the day and leave. This is lazy
as hell but can be effective on a tight schedule.
The Triumvirate
This is what I usually do. Here is a template that I use:
Military Press
Shoulder exercise, 3-5 sets of 6-20 reps (pick one)
Dips
Pushups
Upright rows
Side Laterals
Hammer Machine Military
EFS Swiss Bar
Cambered Bench
Incline Press
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DB Bench
DB Incline
Upper Back exercise, 3-5 sets of 10-25 reps (pick one)
DB Rear Laterals
Seated DB Clean
Muscle Snatch
Face Pulls
Cable Rear Laterals
Band Pullaparts
Shrugs
(You can also use a lat exercise on this day, too)
Deadlift
Lower Back/Hamstring exercise, 3-5 sets of 5-30 reps (pick one)
Good Mornings
Back Raise
45 Degree Back Raise
Pullthroughs
Kettlebell Swings
Reverse Hyperextensions
Glute Ham Raise
Straight Leg Deadlift
Leg Curl
Ab exercise, 3-5 sets of 10-50 reps (pick one)
Ab Wheel
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Crunches
Sit ups
Weighted Sit ups
Hanging Leg Raises
Side Bends
Bench Press
Shoulder exercise, 3-5 sets of 6-20 reps (pick one)
Dips
Pushups
Upright rows
Side Laterals
Hammer Machine Military
EFS Swiss Bar
Cambered Bench
Incline Press
DB Bench
DB Incline
Lat Exercise, 3-5 sets of 6-30 reps (pick one)
Chins/Pull ups
DB Rows
Bent Over Rows
Chest Supported Rows
Chest Supported DB Rows
Low Rows
Squat
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Quad exercise, 3-5 sets of 6-20 reps (pick one)
Lunges
Step Ups
One Leg Squats/Bulgarian Squats
Hack Squats
Belt Squats
Leg Press
Leg Extensions
Ab exercise, 3-5 sets of 10-50 reps (pick one)
Ab Wheel
Crunches
Sit ups
Weighted Sit ups
Hanging Leg Raises
Side Bends
Bodybuilding
This is pretty much cut and paste from the Bodybuilder split from above.
I can’t lie to you.
Military Press- (sets and reps the same as the 5/3/1 Method)
DB Military Press – 4 sets of 10 reps
Upright Rows – 4 sets of 10 reps
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Side Laterals – 4 sets of 10-15 reps
Barbell Curls – 4 sets of 10 reps
Deadlift- (sets and reps the same as the 5/3/1 Method)
Chins – 4 sets of 10-12 reps
DB Rows – 4 sets of 15 reps/arm
Back Raises – 4 sets of 10 reps (with bar behind neck)
Hanging Leg Raises – 4 sets of 15 reps
Bench Press- (sets and reps the same as the 5/3/1 Method)
DB Bench Press – 4 sets of 10-20 reps
Dips (weighted) – 4 sets of 8-15 reps
Fly’s – 4 sets of 12 reps
Triceps Pushdowns – 4 sets of 10-20 reps
Squat- (sets and reps the same as the 5/3/1 Method)
Hack Squat – 4 sets of 10-20 reps
Leg Extensions – 4 sets of 10-30 reps
Leg Curls – 4 sets of 10-15 reps
Weighted Sit-ups – 4 sets of 10 reps
Military Press- (sets and reps the same as the 5/3/1 Method)
Hammer Machine Military – 4 sets of 10 reps
Rope Upright Rows – 4 sets of 10 reps
Rear Laterals – 4 sets of 10-15 reps
DB Curls – 4 sets of 10 reps
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Deadlift- (sets and reps the same as the 5/3/1 Method)
Lat Pulls – 4 sets of 10-12 reps
Bent Over Rows – 4 sets of 15 reps/arm
Reverse Hyperextensions – 4 sets of 12 reps
Hanging Leg Raises – 4 sets of 15 reps
Bench Press- (sets and reps the same as the 5/3/1 Method)
DB Incline Press – 4 sets of 10-20 reps
Dips (weighted) – 4 sets of 8-15 reps
Fly’s – 4 sets of 12 reps
Triceps Extensions – 4 sets of 10-20 reps
Squat- (sets and reps the same as the 5/3/1 Method)
Leg Press – 4 sets of 10-20 reps
Leg Extensions – 4 sets of 10-30 reps
Leg Curls – 4 sets of 10-15 reps
Weighted Sit-ups – 4 sets of 10 reps
Boring But Big
This training template is sure to give you a lot of strength and mass but
it’s not exactly the most exciting training known to man. You will be
doing only the very basic lifts and very few assistance exercises.
Military Press - (sets and reps the same as the 5/3/1 Method)
Military Press – 5 sets of 10 reps @ 50-60%
Chins – 5 sets of as many reps as possible
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Deadlift - (sets and reps the same as the 5/3/1 Method)
Deadlift – 5 sets of 10 reps @ 50-60%
Hanging Leg Raises – 5 sets of 12 reps
Bench Press - (sets and reps the same as the 5/3/1 Method)
Bench Press – 5 sets of 10 reps @ 50-60%
DB Rows – 5 sets of 10-20 reps
Squat - (sets and reps the same as the 5/3/1 Method)
Squat – 5 sets of 10 reps @ 50-60%
Leg Curls – 5 sets of 10 reps
Variations on a Theme
There is little doubt that the military press, bench press, squat and
deadlift are the kings of strength and muscle building but you don’t have
to limit your training to just these lifts. Another template you could follow
is to pick 2 variations of these lifts thus giving you 3 total exercises to go
through.
So for the first 4 waves you can use the military, bench, deadlift and
squat.
For the 2nd and 3rd waves you can choose from these variations.
Deadlift Variations
Rack Pulls
Trap Bar
Deficit Deadlift (deadlift while standing on elevated platform)
Snatch Grip Deadlift
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Bench and Military Variations - I include these in the same class as
they are both pressing movements. So feel free to mix and match any of
these on the pressing days.
1 Board Press
2 Board Press
3 Board Press
Incline Press
Floor Press
Close Grip Bench Press
Squat Variations
High Box Squat
Low Box Squat
Parallel Box Squat
Safety Squat Bar Squat (box or no box)
Cambered Bar Squat (box or no box)
Front Squat
10 Week Training Cycle
Here is training cycle based on the above variations. The lifter will go
through 2 different training cycles. The lifter has best lifts of:
Bench Press – 225
Squat – 300
Deadlift – 400
Military Press – 155
Remember that the training will take place on a 3 day/week schedule.
So your week will look like this:
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Week 1
Monday – Military Press
Wednesday – Deadlift
Friday – Bench Press
Week 2
Monday – Squat
Wednesday – Military Press
Friday – Deadlift
Week 3
Monday – Bench Press
Wednesday – Squat
Friday – Military Press
Week 4
Monday – Deadlift
Wednesday – Bench Press
Friday – Squat
The first training cycle will consist of the standard 4 lifts: bench press,
squat, deadlift and military press. If you can, try to set a rep max on the
very last set of the squat, bench, deadlift or military press. But don’t go to
failure! This first section will consist of accessory exercises based on
the Triumvirate.
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Week 1
Monday
Military Press – 105x5, 120x5, 135x5
Dips – 3 sets to failure, bodyweight
DB Rows – 3 sets of 10-20 reps
Wednesday
Deadlift – 260 x5, 300x5, 340x5
KB Swings – 3 sets of 20 reps
Sit-ups – 3 sets of 25 reps
Friday
Bench Press – 170x5, 180x5, 195x5
DB Bench – 3 sets of 10-15 reps
Chin-ups – 3 sets of 6-12 reps
Week 2
Monday
Squat – 195x5, 225x5, 255x5
Lunges – 3 sets of 6 reps/leg
Ab Wheel – 3 sets of 15 reps
Wednesday
Military Press – 110x3, 125x3, 140x3
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Upright Rows – 3 sets of 10 reps
Bent Over Row – 3 sets of 10-15 reps
Friday
Deadlift – 280x3, 320x3, 360x3
Back Raise – 3 sets of 25 reps with bodyweight
DB Side Bends – 3 sets of 10 reps/side
Week 3
Monday
Bench Press – 180x3, 195x3, 205x3
Incline Press – 3 sets of 10-12 reps
Low Rows – 3 sets of 15-20 reps
Wednesday
Squat – 210x3, 240x3, 270x3
Hack Squat – 3 sets of 12-15 reps
Hanging Leg Raise – 3 sets of 15 reps
Friday
Military Press – 120x5, 135x3, 150x1
Dips with weight – 3 sets of 6-10 reps
DB Rows – 3 sets of 10-20 reps
Week 4
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Monday
Deadlift – 300x5, 340x3, 380x1
Good Morning – 3 sets of 8 reps
Sit-ups – 3 sets of 25 reps
Wednesday
Bench Press – 170x5, 195x3, 215x1
DB Incline Press – 3 sets of 10-15 reps
Chins – 3 sets of 6-12 reps
Friday
Squat – 225x5, 255x3, 285x1
Leg Press – 3 sets of 12-15 reps
Ab Wheel – 3 sets of 15 reps
Week 5 (Deload)
Monday
Military Press - 95x5, 105x5, 110x5
Pushups – 2 sets to failure
Chins – 2 sets of 10 reps
Wednesday
Deadlift – 240x5, 260x5, 280x5
Squat – 180x5, 195x5, 210x5
Pull-throughs – 2 sets of 20 reps
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Side Bends – 2 sets of 10 reps/side
Friday
Bench Press – 135x5, 150x5, 160x5
DB Military – 2 sets of 10-15 reps
Shrugs – 2 sets of 15 reps
The second phase of this cycle will consist of rack pulls, incline press, 2
board press and parallel box squat.
2 Board Press – 245
Parallel Box Squat – 275
Rack Pull – 440
Incline Press – 185
For the accessory work, we will use the bodybuilder template. Because
there is a big increase on volume do not take any of the assistance work
to failure or even near failure. Just concentrate on getting a big pump.
As always, go for as many reps as possible on your last set of your 4 big
lifts.
Week 1
Monday
Incline Press – 125x5, 140x5, 160x5
Upright Row – 4 sets of 10 reps
DB Military – 4 sets of 12 reps
Rear Lateral – 4 sets of 15 reps
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DB Curl – 4 sets of 12 reps
Wednesday
Rack Pulls – 290x5, 330x5, 375x5
Chins – 4 sets of 10 reps
DB Rows – 4 sets of 15 reps
Back Raise – 4 sets of 25 reps
Ab Wheel – 4 sets of 15 reps
Friday
2 Board Press – 185x5, 200x5, 210x5
DB Bench – 4 sets of 10 reps
Dips – 4 sets of 20 reps
DB Fly’s – 4 sets of 10 reps
Triceps Pushdowns – 4 sets of 10-15 reps
Week 2
Monday
Box Squat – 180x5, 210x5, 235x5
Leg Press – 4 sets of 10-15 reps
Leg Extension – 4 sets of 12 reps
Leg Curl – 4 sets of 12 reps
Sit ups – 4 sets of 25 reps
Wednesday
Incline Press – 130x3, 150x3, 170x3
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Side Lateral – 3 sets of 12 reps
Front Raise – 3 sets of 12 reps
Rear Raise – 3 sets of 15 reps
Barbell Curl – 3 sets of 12 reps
Friday
Rack Pull – 310x3, 355x3, 400x3
Lat Pulldown – 4 sets of 10-20 reps
Bent Over Row – 4 sets of 8-12 reps
Pull-throughs – 4 sets of 15 reps
Side Bends – 4 sets of 10 reps/side
Week 3
Monday
2 Board press – 200x3, 210x3, 225x3
Floor Press – 3 sets of 8-10 reps
Pushups – 3 sets of 20-30 reps
Incline DB Fly’s – 3 sets of 12 reps
Triceps Extensions – 3 sets of 10 reps
Wednesday
Box Squat – 195x3, 220x3, 250x3
Hack Squat – 3 sets of 15 reps
Leg Extension – 3 sets of 15 reps
Glute Ham Raise – 3 sets of 12 reps
Hanging Leg Raise – 3 sets of 15 reps
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Friday
Incline Press – 140x5, 160x3, 180x1
Upright Row – 3 sets of 10 reps
DB Military – 3 sets of 12 reps
Rear Lateral – 3 sets of 20 reps
Barbell Curls – 3 sets of 12 reps
Week 4
Monday
Rack Pull – 330x5, 375x3, 420x1
Chins - 4 sets of 10 reps
DB Rows – 4 sets of 12 reps
Reverse Hypers – 3 sets of 15 reps
Ab Wheel – 3 sets of 15 reps
Wednesday
2 Board Press – 185x5, 210x3, 235x1
DB Bench Press – 3 sets of 10 reps
Dips – 4 sets of 25 reps
DB Fly’s – 4 sets of 10 reps
Triceps Pushdowns – 4 sets of 10 reps
Friday
Box Squat – 210x5, 235x3, 265x1
Leg Press – 4 sets of 10 reps
Leg Extension – 4 sets of 10 reps
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Glute Ham Raise – 4 sets of 10 reps
Ab Wheel – 3 sets of 15 reps
Week 5 – (Deload)
Monday
Incline Press – 115x5, 125x5, 130x5
Rear Lateral – 2 sets of 15 reps
DB Curls – 2 sets of 10 reps
Wednesday
Rack Pull – 265x5, 290x5, 310x5
Box Squat – 165x5, 180x5, 195x5
Chins Ups – 2 sets of 10 reps
Hanging Leg Raise – 2 sets of 15 reps
Friday
2 Board Press – 105x5, 160x5, 175x5
Pushups – 2 sets of 25 reps
Triceps Extensions – 2 sets of 12 reps
One More Variation
The last template that we are going to talk about is fitting all four of the
lifts in one week. There are several variations of this.
Variation I
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Monday – Deadlift and Military Press
Wednesday - Squat
Friday - Bench Press
Variation II
Monday – Deadlift and Military Press
Wednesday – Bench Press
Friday – Squat
Variation III
Monday – Squat and Bench Press
Wednesday – Military Press
Friday – Deadlift
Of course there are riffs on all of these but basically you need to
combine an upper and lower body lift on one day. On the other days you
simply do one lift.
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Who the hell wrote this?
Jim Wendler really likes Unearthly Trance.
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Get all your training equipment, powerlifting gear,
articles, bands, chains…whatever you need to get
stronger and faster at Elite Fitness Systems.
www.EliteFTS.com
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Coming soon from Jim Wendler
 Hardcore Conditioning
 Raw Training
 Training the Yoke
 Weak Point Training
 Exercise Index Book
 Workouts I’ll Never Do Again
 A Man, A Plan and a Rack
 Max Effort Manual
 Training for High School Football
 Complete 5/3/1 Method
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“Before all else, be armed.”
Machiavelli
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