Beyond 5/3/1: Simple Training for Extraordinary Results by Jim Wendler Read Free Book Online

(size), to strengthen weak (and strong) areas of the body and to
    complement the four main lifts. You are welcome to choose whatever exercises you
    want. This is a program that is for lifters that know what they need and will
    address these needs with the proper assistance work.
     
    Training Templates for Beyond 5/3/1 Training Program
    There are a ton of different training schedules that you can use when training
    this way. I have come up with 11 different options. You can choose any of these
    or anything that suits your training and schedule. These are merely suggestions and
    can be modified any way you see fit.
     
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    Template 1 – 4 days/week
     
    Monday
    Tuesday
    Thursday
    Friday
    Press
    Deadlift
    Bench Press
    Squat
     
    Note: You can switch the upper and lower body days as you see fit.
     
    Template 2– 3 days/week
     
    Monday
    Wednesday
    Friday
    Squat
    Bench Press
    Deadlift/Press
     
    Note: You can combine any of the lower/upper body days on Friday. So you
    could Deadlift/Bench Press, Squat/Press or Squat/Bench Press.
     
    Template 3 – 4 days/week
     
    Monday
    Tuesday
    Thursday
    Friday
    Deadlift/Press
    Squat/Bench Press Deadlift/Press
    Squat/Bench Press
     
    Template 4 – 3
    days/week Week One
     
    Monday
    Wednesday
    Friday
    Squat
    Bench Press
    Deadlift
     
    Week Two
     
    Monday
    Wednesday
    Friday
    Press
    Squat
    Bench Press
     
    Week Three
     
    Monday
    Wednesday
    Friday
    Deadlift
    Press
    Squat
     
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    Template 5 – 6 Days/Week
     
    Monday
    Tuesday
    Wednesday Thursday
    Friday
    Saturday
    Squat
    Bench Press Squat
    Bench Press Squat
    Bench Press
    (or Press) Deadlift
    (or Press)
    (or Press)
     
    Template 6 – 3 Days/Week
     
    Monday
    Wednesday
    Friday
    Squat
    Deadlift
    Squat
    Bench Press (or Press)
    Bench Press (or Press)
     
    Template 7 – 7
    Days/Week Week One
     
    Monday
    Tuesday Wednesday Thursday Friday
    Saturday Sunday
    Squat
    Bench
    Deadlift
    Press
    Squat
    Bench
    Deadlift
     
    Week Two
     
    Monday
    Tuesday Wednesday Thursday Friday
    Saturday Sunday
    Press
    Squat
    Bench
    Deadlift
    Press
    Squat
    Bench
     
    Note: You can arrange the sequence of exercises any way you see fit.
     
    Template 8 – 2 Days/Week
     
    Monday
    Thursday
    Squat
    Deadlift
    Bench Press
    Press
     
    Template 9 – 3 days/Week, Full Body
     
    Monday
    Wednesday
    Friday
    Squat - DL
    Squat - TM
    Squat - DL
    Bench Press - TM
    DB Bench – 5 sets
    Press - TM
    Rows – 5 sets
    Rows – 5 sets
    Deadlift - TM
    Notes:
     
    DL = Deload, TM = Training Max PR, Jokers, Down sets
     
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    Template 10 – Full Body 2
     
    Monday
    Wednesday
    Friday
    Squat - DL
    Squat - TM
    Squat - DL
    Bench Press - TM
    Bench – DL
    Bench - DL
    Deadlift– DL
    Deadlift – DL
    Deadlift - TM
     
    Notes:
     
    DL = Deload. TM = Training Max PR, Jokers, Down sets
    Template 11 – 3,2
    Days/Week Week One
     
    Monday
    Wednesday
    Friday
    Squat
    Deadlift
    Squat
    Bench Press
    Press
    Bench
     
    Week Two
     
    Monday
    Thursday
    Deadlift
    Squat
    Press
    Bench Press
     
    Full Body Training
    Along with the Boring But Big, the Full Body training template is the most popular
    5/3/1 template. The program was written about extensively in the 5/3/1 2nd Edition,
    but I made a few changes to it and believe this is the superior version.
    However, you can still use the progression listed in the 2nd Edition.
     
    Day One
     
    • Squat – 5/3/1 sets and reps (going for a PR)
    • Dumbbell Bench Press – 5 sets of 10 reps
    • Dumbbell Rows – 5 sets of 10 reps
     
    Day Two
     
    • Squat – 65%x5, 75%X5, 85%x5 (all percentages based on training max, no PR
    set)
     
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    • Bench Press – 5/3/1 sets and reps (going for a PR)
    • Chin-ups – 5 sets of 10 reps
     
    Day Three
     
    • Squat – 65%x5, 75X5, 85%x5 (all percentages based on raining max, no PR set)
    • Press – 5/3/1
    • Deadlift – 5/3/1
     
    Note: The 65/75/85 for 5 reps can be changed to any of the following (all percentages
    based on the training max):
     
    • 70%x3, 80%x3, 90%x3
    • 75%x5, 85%x3,