Wendler Beginner Prep School

by Bertus

2 athletes joined

5.0

(1 rating)

Program Description

Wendlers Beginner Prep School, as laid out in Forever 5/3/1. This is a two-week cycle, running ABA - BAB. Each workout, including warmup should take roughly 60-70 minutes. We're also alternating the assistance circuit. Weight for the assistance work does not matter and we're not logging. Time cap is important, this should take roughly 20 minutes. If you are well within this limit, add another round. However, don’t make this a Crossfit WOD. Controlled reps are key. Increase TM after this cycle and run it as long as you want.

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
2 weeks
Time Per Workout
60 minutes
Created
Jan 02, 2025 06:18
Last Edited
Feb 21, 2025 08:14

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4.8 Stars with 10, 000+ Ratings

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

Day 1

Squat (Barbell)

5 reps

70%

80%

90%

Squat (Barbell)

5 reps

70%

Bench Press (Barbell)

5 reps

70%

80%

90%

Bench Press (Barbell)

5 reps

70%

Assistance Circuit 2

Day 1

Deadlift (Barbell)

5 reps

65%

75%

85%

Deadlift (Barbell)

5 reps

65%

Overhead Press (Barbell)

5 reps

65%

75%

85%

Overhead Press (Barbell)

5 reps

65%

Assistance Circuit 1

Day 2

Deadlift (Barbell)

5 reps

70%

80%

90%

Deadlift (Barbell)

5 reps

70%

Overhead Press (Barbell)

5 reps

70%

80%

90%

Overhead Press (Barbell)

5 reps

70%

Assistance Circuit 1

Day 2

Squat (Barbell)

5 reps

75%

85%

95%

Squat (Barbell)

5 reps

75%

Bench Press (Barbell)

5 reps

75%

85%

95%

Bench Press (Barbell)

5 reps

75%

Assistance Circuit 2

Day 3

Squat (Barbell)

5 reps

65%

75%

85%

Squat (Barbell)

5 reps

65%

Bench Press (Barbell)

5 reps

65%

75%

85%

Bench Press (Barbell)

5 reps

65%

Assistance Circuit 2

Day 3

Deadlift (Barbell)

5 reps

75%

85%

95%

Deadlift (Barbell)

5 reps

75%

Overhead Press (Barbell)

5 reps

75%

85%

95%

Overhead Press (Barbell)

5 reps

75%

Assistance Circuit 1

Day 1

Squat (Barbell)

1 Set

5 Reps

70%

80%

90%

Squat (Barbell)

5 Sets

5 Reps

70%

Bench Press (Barbell)

1 Set

5 Reps

70%

80%

90%

Bench Press (Barbell)

5 Sets

5 Reps

70%

Assistance Circuit 2

1 Set

Day 2

Deadlift (Barbell)

1 Set

5 Reps

70%

80%

90%

Deadlift (Barbell)

5 Sets

5 Reps

70%

Overhead Press (Barbell)

1 Set

5 Reps

70%

80%

90%

Overhead Press (Barbell)

5 Sets

5 Reps

70%

Assistance Circuit 1

1 Set

Day 3

Squat (Barbell)

1 Set

5 Reps

65%

75%

85%

Squat (Barbell)

5 Sets

5 Reps

65%

Bench Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Bench Press (Barbell)

5 Sets

5 Reps

65%

Assistance Circuit 2

1 Set