2025年3月1日 · Here’s a high-level look at the tenets of the 5/3/1 Program. Step 1: Find your 1RM of the core lifts (Overhead press, Bench press, Squat, Deadlift) then subtract 10% from your 1RM. This is the number you will base your workouts around.

2015年1月16日 · Jim Wendler’s 5/3/1 program has become incredibly popular because it’s simple and it works for a lot of people. If you’re a patient intermediate lifter or a smart advanced lifter and you want to get stronger by making deliberate and …

In BBB, after performing the fundamental strength exercise (deadlift or squat or press or bench press), you do 5 sets of 10 reps with a lighter weight. This spreadsheet is designed for Boring But Big. It automatically calculate all 5/3/1 formulas, warm …

2024年11月20日 · An online calculator for your 5/3/1 cycles.

Calculate your 1RM, your strength standards and a 5/3/1 program all in one place. Then track your workouts with a built-in diary. Great for bodybuilders, powerlifters, or just anyone working out.

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 …

2023年5月8日 · 5/3/1 is a flexible lifting template that can be applied to a variety of lifting goals. It is best suited for intermediate level lifters and is renowned for the significant length of time an athlete can continually make progress on it. Can 5/3/1 be run for powerlifting? Yes, there are variations of 5/3/1 that are well suited for powerlifting.

2024年1月18日 · Welcome to the Omni 5/3/1 calculator, a simple and convenient tool to determine your powerlifting program according to Jim Wendler's approach. An efficient …

2023年1月8日 · Contains dozens of templates to keep 5/3/1 fresh and adaptable. Lift Vault earns a commission if you click this link and make a purchase at no extra cost to you. The program uses four training days per week, with each training session focused on a main lift (squat, bench press, deadlift, or overhead press). Each main lift is trained once per week.

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.