In 2008, a powerlifter by the name of Jim Wendler was sick and tired of the cookie cutter programs he was asked to perform, so he decided to develop his own strength program that would actually deliver results… and the Wendler 5/3/1 program was born.

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This eliminates momentum and provides a nice stretch for the lats. Go a little lighter than normal as the pause increases the difficulty. These are straight sets; do the same weight for two weeks in a row. When the program calls to drop the reps simply increase the weight by 5-10 lbs. These are ascending sets; increase by about 10%. Juggernaut Weightlifting Program - Free download as PDF File (.pdf), Text File (.txt) or read online for free. Juggernaut Weightlifting Program - Free download as PDF File (.pdf), Text File (.txt) or read online for free. Candito's programs are unlike many standard free strength programs. He has developed multiple training guides that fit any number of different stages, needs and goals. The Basic Format and Candito Excel Spreadsheets. Candito's programs, like his powerlifting programs, come in Excel format. The spreadsheets are well designed and simple to use.

The plan he created is an effective, impactful program that integrates the fundamentals of strength training in a workout that is both adaptable and effective.

What is the Wendler 531 Program and Who Is Jim Wendler?

The 531 is one of the most simple, yet effective, strength building programs in existence and it has been used, and continues to be used, by beginners, gym enthusiasts and top level athletes all over the world.

Since its formation, the 5/3/1 has been adjusted and updated by Wendler to ensure it adapts to the often changing world of resistance training and reflects his ever-growing experience and expertise.

Wendler is an athlete with an extensive history of fitness and training. He played football for the University of Arizona where he was a letter winner on three occasions and has competed many times in a variety of powerlifting events.

In his professional career, he achieved an incredible personal best total of 2375lb, which included squatting 1000 lbs, deadlifting 700 lbs and benching 675 lbs.

Posted By James Wendler: 'Done at a bodyweight of 275lbs, this squat was a milestone for me. Although no longer impressive in today’s world of powerlifting this lift meant a lot to me. Done at the Ironhouse meet in 2005 (I think).'

During his time in the fitness industry, Wendler has become highly knowledgeable and is renowned as a speaker, author, and coach of top athletes.

After spending 20 years in the fitness industry, Wendler now believes that his calling in life is no longer coaching, but as a writer.

He has his own website where he posts regular articles based on powerlifting, strength training, program design and ongoing professional development as a coach.

He also writes for the popular strength training website T-Nation and it's not a surprise that much of his work is reposted on a large number of health and fitness websites and social media accounts.

What's The 5/3/1 Program All About?

Because there were many debates and much confusion surrounding strength training, it prompted Wendler to create his 531 Program, which is a cyclical system. Wendler designed it to enhance his own focus in the gym using uncomplicated techniques, which eliminate tedious steps and puzzling tasks.

But, unlike other bodybuilding or powerlifting programs, the 531 is intended to do more than simply build size.

Wendler wanted a training program that was capable of doing more than just squats, deadlifts and bench presses to build size. He wanted a method of building functional strength through movement, with the ability to be flexible and in great condition.

The underlying theme of the 5-3-1 is similar to other strength building workouts and programs because multi-joint, 'compound' movements form the foundation of the program.

Improving foundational lifts (or core lifts) brings a plethora of benefits, plus the 531 incorporates a number of accessory exercises that maximize strength and muscle building by providing additional volume which promotes hypertrophy.

5/3/1 for Beginners—Building The Strength You Need

In the program outline, Wendler emphasizes that 531 is for anyone and everyone, regardless of age or training experience.

The program is just as challenging for the highly trained athlete as it is for the ground zero novice, but it's important to start light, and not let the ego interfere with the weight used in the workout.

This is even more crucial for the beginner as their nervous system (which controls movement) needs time to become accustomed to the movements required for many of the exercises.

Bottom line: if you are a beginner, focus on learning the movements first before increasing weight. Ultimately, an alternative novice program may be better:

Do your research and choose the program that best suits your needs and goals.

The 5/3/1 Routine—Everything You Need In Four Week Cycles

The 5-3-1 program is conducted over four weeks, however, it's designed and intended to be performed over numerous cycles.

Once the initial four weeks are completed, trainees are then ready to go back to the starting point and complete the program again… and again… and again.

The goal is simple: at the conclusion of each 4-week cycle, the lifter should be stronger and able to start the next cycle with heavier weight.

There are four sessions per week, and each session delivers a different full body workout.

Many individuals, specifically bodybuilders, tend to follow 'splits' where they target different muscle groups each session. However, recent research has indicated that in terms of optimal strength gains, full body workouts are superior.

Ultimately, as long as a plan is built around compound lifts, the same result is achieved. And luckily, all powerlifting routines are.

Furthermore, some lifters prefer to use an 8 week program built on the principles of DUP. The results speak for themselves. However, this form of training is a bit more advanced than Wendler’s 531 as it includes 5-6 days of training per week.

The 5/3/1 Workout-Breaking Down The Technique

Each session in the 5-3-1 doesn't religiously stick to the classic powerlifting 5 by 5 workout structure.

Wendler has create a technique that employs a variety of rep ranges, which place an adequate amount of stress on the muscles to stimulate adaptation. Each 531 Workout follows the same simple structure of one core exercise followed by two accessory exercises.

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There are four core lifts: squat, bench press, deadlift and overhead press.

These four core exercises have been selected based on their potential to bring about significant strength improvements.

The accessory work is designed to iron out any imbalances, improve on specific potential weaknesses, provide additional volume for hypertrophy and ultimately facilitate a better performance with the main lifts.

1 Repetition Maximum (1RM)-The Training Foundation

The 1 Rep Max (1RM) test is the amount of maximum weight that can be lifted only one time for any given exercise. Many people judge the effectiveness of the best powerlifting programs based on their potential to increase the 1RM.

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