Wilks Workout

This program is supposed to help with overall strength as well as increasing max reps on various body weight exercises. 
 This is a mix of https://www.boostcamp.app/coaches/jim-wendler/5-3-1-building-the-monlith 
By: https://www.boostcamp.app/coaches/jim-wendler

And the fighter pullup program. 

" 5/3/1 Building the Monolith Program Guide
5/3/1 Building the Monolith is a popular advanced training program known for building solid muscle size.

BtM runs in 6 week cycles, with a basic weekly periodization on the main compound movements–Squat, Bench, Deadlift, Overhead Press–of Medium/Light/Heavy intensity 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 volume in the program for accessory 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 INSTRUCTIONS

Setting 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 1RM 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 3

Once 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 Bench Press and Overhead Press, and add 5-10 lbs (or 2.5-5 kg) for Squat and Deadlift. 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 6

Once 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." 
- Jim Wendler 

This is set up to be my personal workout as I train to join a specialty unit but wanted to share incase others find it helpful. Please leave honest reviews and alterations you think I should add for a second variation of this. 



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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Squat (Barbell)

Overhead Press (Barbell)

Pull-Up (Bodyweight)

Sit Up

Push Up

Bench Press (Barbell)

Deadlift (Barbell)

Incline Bench Press (Dumbbell)

T-Bar Row

Larsen Press (Barbell)

Lat Pulldown

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