5/3/1 Triumvirate [3-7 day/wk]

Jim Wendler's 5/3/1 is a flexible strength training program for all experience levels that focuses on building’s strength through compound lifts. The program is based on rep schemes of 5, 3, and 1, and is built around four-week cycles.

Template is set up for a 7 day program. However this can be a 3 - 7 day program by skipping either Day 1, 3, 6, 7 . Note: day 3 and 7 are cardio days.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Bench Press (Dumbbell)

Dumbbell Row

Squat (Barbell)

Leg Press

Lying Leg Curl

Cardio

Overhead Press (Barbell)

Dip (Assisted)

Chin-Up (Assisted)

Deadlift (Barbell)

Good Morning

Hanging Leg Raise

Jump Rope

Punching Bag

Jump Squat

Mountain Climber

Burpee

Plank

Alternative Cardio  

Push Up

Lat Pulldown

Kettlebell Swing

Pike Push Up

Single Leg Press

Standing Calf Raise

Tricep Rope Push Down (Cable)

Optional Accessories 

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