5/3/1 beginner 4 day program

Program Description

Novice friendly program for the time poor individual. Follows Jim Wendler’s “triumvirate” programme, which entails a single main lift plus 2 accessory lifts, 4 days per week. One cycle is 4 weeks long with a deload in week 4. At the beginning of a new cycle, the lifter adds no more than 10lbs to lower body lifts, and 5lbs to upper body lifts. After stalling, drop the weight by 10% and restart.

Program Overview