|
Jim Wendler 5-3-1Created by IfTyraWasABear
|
Workout Programs → Jim Wendler 5-3-1
Hide
Please login to continue.
The Jim Wendler 5-3-1 program is one of many DailyBurn Tracker workout programs. Sign up for a FREE DailyBurn Tracker account
and start tracking your progress towards this workout, or find another one that you like.
Summary
3 Workouts / 12 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
Standard 5-3-1 model. 4 week long cycle, 4th week is a deload week.
Workouts
Description
5x5 Linear progression. Heavy Day
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
|---|---|---|---|---|---|---|
 |
|
Adobe Flash player is required.
|
Squats - Barbell 5 sets: 5 reps, 5 reps, 5 reps, 5 reps, 5 reps Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes... |
|
Adobe Flash player is required.
|
Bench Press - Barbell, Flat 5 sets: 5 reps, 5 reps, 5 reps, 5 reps, 5 reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... |
|
Power Cleans 5 sets: 5 reps, 3 reps, 3 reps, 3 reps, 3 reps |
|
Adobe Flash player is required.
|
Crunch 4 sets: 20 reps, 20 reps, 20 reps, 20 reps Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart... |
|
Back Extensions 2 sets: 10 reps, 10 reps Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for yo... |
|
Adobe Flash player is required.
|
Supermans 3 sets: 5 reps, 5 reps, 5 reps Lie face down on the floor with your arm stretched out directly overhead (like Superman flying, hence the name). Raise your arms, chest and legs off the floor and hold it there for 2 seconds and squee... |
Latest Users
|
tyler_rocks1from United States |
|
|
aribaquet |
|
|
rdgalbreth |
|
|
IfTyraWasABearDom from Prince George, British Columbia (Northwest Fitness) |
|
|
Ventrosfrom California |
|
|
bully3000from United States |
|
ozaaronAaron Todd from Perth, Western Australia (At Home) |
|
|
ksatkunafrom United States |
What People are Saying
No comments on this program.