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8 maj 2023 · This spreadsheets contains two different templates: “vanilla” (i.e. normal) 5/3/1 and a powerlifting variation known as 3/5/1. The powerlifting variation of 5/3/1 switches weeks 1 and 2 and incorporates additional heavy single work – increasing the specificity needed for powerlifting and including additional recovery time by not ...
8 sty 2023 · The most up-to-date and complete collection of Jim Wendler's 5/3/1 programming framework. Contains dozens of templates to keep 5/3/1 fresh and adaptable.
14 sie 2024 · This post will cover Jim Wendler’s 5/3/1 Workout Program, one of the most popular to gain strength. You will understand how the 5/3/1 Program works, the benefits and the answers to commonly asked questions. We also provide a spreadsheet for the 5/3/1 Program so you can track your progress.
Wendler 5-3-1 v1 - Free download as Excel Spreadsheet (.xls / .xlsx), PDF File (.pdf), Text File (.txt) or read online for free. This document provides instructions and information for using a spreadsheet template for the 5/3/1 strength training program.
I built this simple tool. Just select your goal and it will give you a list of templates with info about the template (days per week, main work, supplemental work, etc). See it here: www.routinepicker.com. The "goals" are based on Jim Wendler's recommendations in the books.
531 Powerlifting Spreadsheet. This is a 7 week powelifting-bodybuilding hybrid based on the Wendler 5/3/1 BBB. Focus exercises -Bench press, Overhead press, Squat and Deadlift. Exercises are performed according to the weight percentages outlined on Wendler 5/3/1 program for pure strength.
This document contains a strength training program template that includes: 1) Four "big lift" exercises and four "carryover lift" exercises to be performed each week across four days. 2) Rep ranges and weight progression guidelines for the lifts across multiple 4-week training cycles.
