Jim Wendler

<h2 style="margin-left: 0px!important;">5/3/1 Building the Monolith Program Guide</h2>5/3/1 Building the Monolith is a popular advanced <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-workout-programs-2024">training program</a> known for building solid <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/does-strength-matter-for-muscle-gain">muscle size</a>. BtM runs in 6 week cycles, with a basic weekly periodization on the main <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/compound-vs-isolation-exercises">compound movements</a>–Squat, Bench, Deadlift, Overhead Press–of Medium/Light/Heavy <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/ultimate-guide-to-rpe-in-lifting">intensity</a> for 3 weeks, then repeats with an extra ~5 lbs for upper body lifts and an extra ~10 lbs for lower body lifts in the last 3 weeks of the program.There is A LOT of <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/high-intensity-vs-high-volume-training">volume</a> in the program for <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/accessories-for-powerlifting">accessory</a> lifts with 100 chins/facepulls/dips every Monday, 100 rows/curls every Wednesday, and 5x5 weighted chin ups, 100 facepulls/shrugs and widowmaker sets every Friday. 531 BTM PROGRAM INSTRUCTIONSSetting your Training Max for 5/3/1 BtM According to Jim Wendler, if you are smart, you should first run the program for 6 weeks with a lower than you think TM (85% of your 1RM). Assess how you feel, and increase or decrease your <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-to-hit-a-new-pr-test-your-1-rep-max-guide">1RM</a> for the next training cycle.This means that when you are starting the program, enter ~85% of your actual 1RM in the Boostcamp program onboarding.Adjusting your Training Max after Week 3Once you're done Week 3, you need to manually adjust your 1RM in Program Settings, which will calculate your increased weights for the last 3 weeks of the program.Add 2.5-5 lbs (or 1-2.5 kg) for <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/improve-your-bench-press">Bench Press</a> and <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/mastering-overhead-press-a-beginners-guide">Overhead Press</a>, and add 5-10 lbs (or 2.5-5 kg) for <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-to-improve-your-barbell-squat">Squat</a> and <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/romanian-deadlift-vs-deadlift">Deadlift</a>. The increases are general guidelines and assume that you were able to complete all the sets and weights required in the first 3 weeks.Starting another cycle after week 6Once you complete 6 weeks of 531 BtM, you've completed one cycle of the program. To begin a new cycle, you can automatically do so in the app. Note that 5/3/1 BtM is an incredibly intensive program, and is generally not recommended to be done for back-to-back cycles without breaks. 531 BTM FAQDifference between 5/3/1 BBB &amp; Building the Monolith?Overall, 531 BtM is harder and even more physically demanding than 531 BBB. Trainees who've had experiences with both would recommend starting with 531 BBB, which can be run for many cycles back-to-back with great results. 531 BBB is aimed for advanced, highly dedicated lifters.How to eat on 531 Building the Monolith?531 BtM requires a lot of dedication in the gym and outside of the gym. This means that in terms of <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/the-powerlifting-diet-to-fuel-strength-and-muscle-growth">diet</a>, you need to be eating right. Per Jim Wendler, he had athletes eating 1.5 pound of ground beef a day and a dozen eggs a day, along with other meals, for 6 weeks. Read his original article for details.5/3/1 Building the Monolith reviews and resultsYou can find 5/3/1 building the monolith reviews below or on Reddit r/weightroom. It is a popular advanced programs that people have seen incredible size and strength gains from.5/3/1 Building the Monolith app5/3/1 Building the Monolith app is free on <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/">Boostcamp</a>, the last lifting app you'll ever need. Boostcamp is not affiliated with Jim Wendler. For more info on Jim Wendler's training philosophy, be sure to visit <a target="_blank" rel="noopener noreferrer nofollow" href="http://www.jimwendler.com">www.jimwendler.com</a> for his writing, books, and store.

5/3/1 Building the Monolith (BtM) was created by Jim Wendler, world renowned powerlifter and coach. BtM is designed for advanced athletes with many years of consistent training under their belt.To learn more about Jim's famous 5/3/1 training philosophy, be sure to check out his <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.amazon.com/Forever-Simple-Effective-Programming-Strength/dp/0692858237/ref=pd_lpo_1?pd_rd_i=0692858237&amp;psc=1">5/3/1 Forever</a> book, which collects all of Jim's thinking on 5/3/1 training methods. Go to <a target="_blank" rel="noopener noreferrer nofollow" href="http://www.jimwendler.com">www.jimwendler.com</a> to learn more.5/3/1 BBB is free on Boostcamp App. Also check out <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/jim-wendler/5-3-1-for-beginners">5/3/1 for Beginners</a> or <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/jim-wendler/5-3-1-boring-but-big">5/3/1 Boring But Big</a>, which are also free on Boostcamp.Read the full 5/3/1 program guide below.

5/3/1 Building the Monolith

<h2 style="margin-left: 0px!important;">5/3/1 BBB APP INSTRUCTIONS</h2>Setting your Training MaxDuring app program onboarding, enter your Training Max (TM), which is ~90% of your current <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-to-hit-a-new-pr-test-your-1-rep-max-guide">1 Rep Max</a> (1RM). Be conservative with choosing your starting weights to ensure long-term progress.Using 5/3/1 on BoostcampEach program cycle lasts 4 weeks, with 3 weeks of increasing <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/ultimate-guide-to-rpe-in-lifting">intensity</a>, followed by 1 week of <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-to-deload-in-lifting">deload</a>. 5/3/1 BBB is designed to be done for multiple cycles as long as you are able to make strength gains. You an run BBB for months and years.Adjusting your Training MaxOnce you complete 4 weeks, input new TM to start a new cycle. Generally speaking, below are the recommended increases to your TM for each new cycle:• Squat +10 lb / 5 kg • Deadlift +10 lb / 5 kg • Bench +5 lb / 2.5 kg • Overhead Press +5 lb / 2.5 kgFor the full 5/3/1 BBB program guide, click <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/531-boring-but-big-app-program-guide">here</a>. 5/3/1 BBB WORKOUT SCHEDULEDay 1 (Monday) Overhead Press – 5/3/1 Overhead Press or Bench Press – 5x10 Lat accessoriesDay 2 (Tuesday) Deadlift – 5/3/1 Deadlift or Squat – 5x10 Abs accessoriesDay 3 (Thursday) Bench Press – 5/3/1 Bench Press or Overhead Press – 5x10 Lat accessoriesDay 4 (Friday) Squat – 5/3/1 Squat or Deadlift – 5x10 Abs accessories 5/3/1 BBB PROGRAM FAQWhat is 5/3/1 BBB?5/3/1 Boring But Big (BBB) is perhaps the most popular of Jim Wendler's 5/3/1 training templates. Jim calls it the "most popular, effective, and brutal accessory plan". 531 BBB workouts start with the main strength compound exercise of the day, followed by 5 additional sets of 10 reps per set of the same exercise...hence the Big and Boring.Who is 5/3/1 BBB for?531 BBB is for intermediate lifters looking to gain both strength and size. This routine would be perfect for those who've completed a few cycles of <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/jim-wendler/5-3-1-for-beginners">5/3/1 for Beginners</a>, or another beginner/novice program on Boostcamp. You should already have a baseline level of technical proficiency in the compound exercises.Why do Wendler 5/3/1 BBB?5/3/1 BBB is for those intermediate lifters who want the fastest way to get strong, especially in the core compound movements. If you prefer more variety of exercises every workout, choose a different program. If you just care about the fastest way to gainz, then 531 Boring But Big is for you.Which 531 program is best for me? 5/3/1 for Beginners vs Building the Monolith vs BBB.If you’re relatively new to barbell weight training (&lt;1 year of consistent training experience), start with <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/jim-wendler/5-3-1-for-beginners">531 for Beginners</a>. This will allow you to make faster progress. If you are a novice to intermediate (1-2 years of consistent training experience), do 5/3/1 Boring But Big. If you are a late stage intermediate or advanced (2+ years of consistent training experience), do <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/jim-wendler/5-3-1-building-the-monlith">531 Building the Monolith</a>.What assistance exercises for 531 BBB?5/3/1 Boring But Big has built in accessories. Day 1 and 3 has lat work, and Day 2 and 4 includes abs work. Given the high volume of the compound movements, it is not recommended that you add more accessories.Stuck or plateaued on 5/3/1 BBB?If you stall on Wendler 5/3/1 BBB, assess whether it is just an off-day (poor sleep, didn't eat, stress) in which case continue to the next workout. If it happens for consecutive sessions, lower your Training Max in the app program settings to a more realistic number then continue.How much to eat on 531 BBB?531 Boring But Big is an incredibly physically demanding program. It is recommended that you eat at a calorie surplus, gaining 1-2% body weight per month. If you are cutting on 5/3/1 BBB, we recommend starting at a more conservative training max to not burn yourself out.5/3/1 BBB reviews and resultsYou can find 5/3/1 Boring but Big reviews below or on Reddit r/weightroom. It is a popular programs that many lifters have used to gain size and strength.5/3/1 BBB App on Boostcamp5/3/1 Boring But Big app is free on <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/">Boostcamp</a>, the last lifting app you'll ever need. This is 5/3/1 BBB App V2.1. Boostcamp is not affiliated with Jim Wendler. For more info on Jim Wendler's training philosophy, be sure to visit <a target="_blank" rel="noopener noreferrer nofollow" href="http://www.jimwendler.com">www.jimwendler.com</a> for his free writing, books, and store.

5/3/1 Boring But Big (BBB) is a popular variation of Jim Wendler's famous 531 method for intermediate lifters to gain <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/does-strength-matter-for-muscle-gain">size and strength</a>. It focuses on high volume accessories to induce hypertrophy after the main strength sets.5/3/1 BBB is based on Jim Wendler's original <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.jimwendler.com/blogs/jimwendler-com/101077382-boring-but-big">article</a> and is also free on the Reddit r/fitness wiki. Be sure to check out Jim's <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.amazon.com/Forever-Simple-Effective-Programming-Strength/dp/0692858237/ref=pd_lpo_1?pd_rd_i=0692858237&amp;psc=1">5/3/1 Forever</a> book, which collects all of Jim's methods.5/3/1 BBB is free on Boostcamp App. You can also find other 5/3/1 templates like <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/jim-wendler/5-3-1-for-beginners">5/3/1 for Beginners</a> and <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/jim-wendler/5-3-1-building-the-monlith">5/3/1 Building the Monolith</a> in app format.Read the full 5/3/1 program guide below.

5/3/1 Boring But Big

<h2 style="margin-left: 0px!important;">5/3/1 for Beginners Program Guide</h2> 5/3/1 FOR BEGINNERS APP INSTRUCTIONSSetting your Training MaxDuring app program onboarding, enter your Training Max (TM), which is ~90% of your current 1 Rep Max (<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-to-hit-a-new-pr-test-your-1-rep-max-guide">1RM</a>).If you don't know your 1RM, use the built-in 1RM calculator in <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/">Boostcamp App</a> to estimate your 1RM. Be conservative with choosing your starting weights to ensure long-term progress.Using 5/3/1 on BoostcampEach program cycle lasts 3 weeks, with increasing <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/ultimate-guide-to-rpe-in-lifting">intensity</a> each week, also known as <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-to-use-progressive-overload">progressive overload</a>. 5/3/1 for Beginners is designed to be done for multiple cycles as long as you are able to make strength gains. You can run this program for multiple months.Adjusting your Training MaxOnce complete the 3 weeks, input new TM to start a new cycle. Generally speaking, below are the recommended increases to your TM for each new cycle:• Squat +10 lb / 5 kg • Deadlift +10 lb / 5 kg • Bench +5 lb / 2.5 kg • Overhead Press +5 lb / 2.5 kgFor the full 5/3/1 for Beginners program guide, click <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/5-3-1-for-beginners-app-program-guide">here</a>. 5/3/1 WORKOUT SCHEDULEDay 1 (Monday) Squat – 5/3/1, 5x5 Bench – 5/3/1, 5x5 AccessoriesDay 2 (Wednesday) Deadlift – 5/3/1, 5x5 Press – 5/3/1, 5x5 AccessoriesFriday Bench – 5/3/1, 5x5 Squat – 5/3/1, 5x5 AccessoriesSee below for more detailed 531 workout details. 5/3/1 for Beginners ACCESSORIESEach day perform 1 exercise from each category below. Perform 50-100 total reps total, with your preferred rep and set schemes (example: 8x10, 6x12, 5x15, 4x20). If you're too weak to get all the reps, then simply choose a 2nd movement to complete the total reps (example: chin-ups/pull-ups, DB bench/machine press).The 3 categories to choose from are: push, pull and single leg/core.Push: Dips, push-ups, DB bench/incline/machine press, triceps extensions/pushdownsPull: Chin-ups/pull-ups, inverted rows, rows (DB/BB/machine), face-pulls, band pull-aparts, lat pulldown, curlsSingle Leg/Core: Any abdominal work, back raises, reverse hyperextensions, lunges, step-ups, Bulgarian one-leg squats, KB snatches, swings 5/3/1 for Beginners for FAQWhat is 5/3/1 for Beginners?The 5/3/1 workout template tailored for beginner lifters who are relatively new to barbell strength training. 531 for Beginners will help you rapidly increase strength in the big 4 compound movements: -<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-to-improve-your-barbell-squat">Squat</a>-<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/improve-your-bench-press">Bench</a>-<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/romanian-deadlift-vs-deadlift">Deadlift</a>-<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/mastering-overhead-press-a-beginners-guide">Overhead press</a>The increased strength will help you build muscular size along the way.Who is 5/3/1 for Beginners for?531 for Beginners is for beginner to novice lifters who want to follow Jim Wendler's famous 5/3/1 training method, but isn't advanced enough yet for his intermediate templates. To follow this program, you should ideally already know how to perform the compound lifts with decent form. If you're a complete beginner, check out the <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/greg-nuckols-beginner-program">Greg Nuckols Beginner Program</a> on Boostcamp.Why do 5/3/1 for Beginners?531 for Beginners is incredibly effective for building strength and size, especially for beginners who are just starting out. There's no fluff in the program; there's no guessing as to whether the program has worked or not. You'll be stronger, bigger, and more technically proficient in the <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/compound-vs-isolation-exercises">compound lifts</a> at the end 531.How to do 5/3/1 for Beginners?You can do 5/3/1 for Beginners for free on Boostcamp App, with 1RM onboarding, auto weight progressions, exercise demos, and <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/importance-of-tracking-workouts">progress tracking</a>. Or you can search on Google for a spreadsheet.Which 5/3/1 workout program is right for me?5/3/1 for Beginners progresses faster than other 531 templates (i.e. your maxes are increased on a 3 week basis with no planned deloads). This is because beginner and novice lifters can make gains faster than intermediate and advanced lifters. If you're still under 1 year of consistent barbell training, 5/3/1 for Beginners is for you.How to eat on 5/3/1 for Beginners?You should ideally be eating at a calorie surplus while on 531 for Beginners. This will allow you to make the fastest strength and size gains. Aim to eat a high protein diet comprised primarily of whole nutritious foods.5/3/1 for Beginners reviews and resultsYou can find 531 for Beginners reviews below or on Reddit r/weightroom. It is a popular programs that many lifters have used to gain size and strength.531 Workout App on Boostcamp5/3/1 for Beginners app is free on the <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/">Boostcamp App</a>, the last lifting app you'll ever need. Boostcamp is not affiliated with Jim Wendler. For more info on Jim Wendler's training philosophy, be sure to visit <a target="_blank" rel="noopener noreferrer nofollow" href="http://www.jimwendler.com">www.jimwendler.com</a> for his free writing, books, and store.

5/3/1 for Beginners is a popular variation of the 5/3/1 training methodology for beginners and novice lifters to dramatically increase their strength on the squat, bench, deadlift, and overhead press.Be sure to check out <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.amazon.com/Forever-Simple-Effective-Programming-Strength/dp/0692858237/ref=pd_lpo_1?pd_rd_i=0692858237&amp;psc=1">5/3/1 Forever</a> book, which collects Jim's thinking on 5/3/1 with his latest training methods and over 50 training templates. Go to <a target="_blank" rel="noopener noreferrer nofollow" href="http://www.jimwendler.com">www.jimwendler.com</a> to learn more.5/3/1 for Beginners is free on Boostcamp App. You can also find other 5/3/1 templates like <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/jim-wendler/5-3-1-boring-but-big">5/3/1 Boring But Big </a>and <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/jim-wendler/5-3-1-building-the-monlith">5/3/1 Building the Monolith</a> in app format for free on Boostcamp.Read the 5/3/1 program guide below.

Jim Wendler

Overview

Major Achievements

Programs (3)

5/3/1 Building the Monolith

5/3/1 Boring But Big

5/3/1 for Beginners