2025年3月19日 · 5/3/1 provides a balanced approach to resistance training, emphasizing barbell exercises, setting personal records, and just getting into solid shape. Below is a general outline of the shape of...

What is the 5/3/1 Program? The 5/3/1 Program was developed by Jim Wendler who was an elite powerlifter with a squat of over 1000 pounds and big 3 total of 2,375 pounds. The 5/3/1 Workout Program is built around mesocycles of 4 weeks or "waves". Each week consists of 3 …

2011年9月7日 · If you're starting the 5/3/1 training program with Jim Wendler, there are steps to take to begin the program as a beginner. Don't forget to establish a schedule and look to the pros in the industry to start your weight lifting and core training.

2023年9月5日 · The 5/3/1 workout formula—as popularized by Jim Wendler—is straightforward. In week one, you’ll do three sets of five reps, week two is three sets of three reps, and week three is three sets altogether.

2025年1月24日 · What Is the 5/3/1 Program? The 5/3/1 program focuses on building strength by focusing on four core lifts: Each workout features one or two of these lifts (depending on how many days per week...

2016年8月5日 · Full body strength routines are the best way for novice lifters to quickly get strong, provided the program isn't stupid (i.e. adheres to an intelligent progression system). Instead of just one main lift per workout (using the 5/3/1 set-up), two …

2021年9月29日 · What Is the 5/3/1 Workout? The 5/3/1 workout is a powerlifting program designed by powerlifter Jim Wendler. The key concept is to slowly build strength through four barbell weightlifting exercises: the parallel squat, bench press, deadlift, and the shoulder press, also known as overhead press or military press.