Beyond 5/3/1 from T Nation

My understanding and take of Wendlers 5/3/1 from T Nation.  This version includes Joker sets

This is a 4 phased plan - each phase running for 4 weeks, 4 days per week apart from the last week being a 3 day week and deload.

% are based on Training max and should be reset for every phase.  % in the program are based on the Training max for that phase.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Box Jump

Squat (Barbell)

Bench Press (Barbell)

Lat Pulldown

Side Bend (Dumbbell)

Tricep Rope Push Down (Cable)

Med Ball Slam

Deadlift (Barbell)

Overhead Press (Barbell)

Bicep Curl (Barbell)

Back Extension (Weighted)

Face Pull

Broad Jump

Seated Row (Machine)

Tricep Extension (Dumbbell)

Hammer Curl

Stiff Leg Deadlift

Band Pull Apart

Chin-Up (Assisted)

Pull-Up (Assisted)

Test week

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