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September12th

12 Comments

5/3/1 and Bodybuilding

The main movement stays the same and keeps strength in the program. This allows    you to progress from week to week and actually get stronger, something lacking in  about 99% of non-assisted bodybuilders’ routines.
When you push the assistance in the program below, keep the reps on the final set  to just the bare minimum or just slightly over.
For conditioning, I highly recommend 30-40 minutes of walking every day. Yes,  walking. If you’re asking why something so non-strenuous: if physique goals are your only concern, do not let the conditioning take away from your recovery.
Here’s a sample template:
Day 1: Shoulders and Biceps
  • Standing Military Press – 5/3/1
  • DB Military Press – 4 x12
  • Side Laterals/Rear Laterals – 4 x12
  • Barbell Curls – 4 x12
  • Preacher Curls – 4 x10
Day 2: Back
  • Deadlift –  5/3/1
  • Bent Over Rows – 4 x12
  • Chin ups – 4 x10 (or do Lat Pulldowns)
  • Good Mornings – 4 x10
  • Hanging Leg Raises – 4 x12
Day 3: Chest and Triceps
  • Bench Press – 5/3/1
  • Weighted Dips – 4 x10
  • DB Flyes – 4 x12
  • Triceps Pushdowns – 5 x 20
  • Push ups – 4 sets to failure
Day 4: Legs and Abs
  • Squat – 5/3/1
  • Leg Press – 5 x 15
  • Leg Curls – 5 x 15
  • Leg Extensions – 4 x12
  • Ab Wheel – 4 x12

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12 Comments

  • Comment by sergoun — September 17, 2011 @ 1:12 pm

    Love to mix levels..
    Usually I combine vertical push/ pull together and horizontal push/pull together.

    So, 5/3/1 for strength and size looks sth like this:
    DAY 1
    a) bench press 5/3/1 — bent over barbell row between sets
    b) Incline 30o press 4*10 — kroc rows 4*10
    c) close grip press 4*10 — seated row 4*10

    DAY 2
    a) squat 5/3/1
    b) front squat 4*10
    c) leg press 4*10
    d) leg curl
    some abs work

    DAY 3
    Rest

    DAY 4
    a) OHP 5/3/1 — chins
    b) Weighted Dips 4*10 — pull ups
    c) side laterals 4*10 — lat pulldown

    DAY 5
    a) DL 5/3/1
    b) power clean 5/3/1
    c) snatch grip DL
    d) barbell curl
    e) preacher curl

    For conditioning i’m either walking or bicycling, does this look lame?

  • Comment by Adriaan — September 17, 2011 @ 2:22 pm

    Nice samples, but personal i still go for the BBB template.
    Some condition after it, still getting stronger and bigger.

  • Pingback by 5/3/1 and Bodybuilding - Muscle and Brawn Forums — September 18, 2011 @ 1:31 am

    [...] and Bodybuilding by BendtheBar Today, 12:31 AM Comments (0) 5/3/1 and Bodybuilding 5/3/1 and Bodybuilding – JimWendler.com 5/3/1 and Bodybuilding The main movement stays the same and keeps strength in the program. This [...]

  • Comment by Al — September 18, 2011 @ 8:32 am

    Why can’t anyone just read the template without sharing what they do and and how they would make it different. If we wanted your fucking template we’d log on to your fucking website. Just shut the fuck up and choose to use jim’s (the guy with the 1000 lbs squat) or not

  • Comment by bluecheese — September 18, 2011 @ 5:33 pm

    Whats the bbb template?

  • Comment by Adriaan — September 19, 2011 @ 4:07 am

    Boring But Big template.

  • Comment by Adriaan — September 19, 2011 @ 4:47 am

    Note=i have gaind 7.7lbs (3.5 kilo) in one month, simply by following the BBB template and i have added 0,8 gallon (3 liter) skimmed milk in, daily.
    Thats it.

    Thats why i love the BBB template so much,thanks Jim!

  • Comment by bluecheese — September 19, 2011 @ 10:38 am

    So what kind of weights should one shoot for with the body building exercises? Should they treat them the same as the main movements; ie 90% of 1rm then the 531 weekly percentages? Or should the weights go up weekly? Sorry if this is a dumb question, but I dont know shit about body building.

  • Comment by Rob — September 19, 2011 @ 3:50 pm

    “When you push the assistance in the program below, keep the reps on the final set to just the bare minimum or just slightly over.”

    Are you talking about the final set of the 531 main lift or the final set of the assitance exercise? Thanks in advance for the clarificaton.

  • Comment by Jim Wendler — September 19, 2011 @ 4:44 pm

    Main lift.

  • Pingback by Injured in South Carolina « Full Speed Ahead — January 9, 2012 @ 10:03 pm

    [...] So today, I decided to get back in the gym and do what Jim Wendler calls 5/3/1 for Bodybuilding, the basic template of which appears on his [...]

  • Comment by hobbie — January 30, 2012 @ 2:16 pm

    Will this routine give more gains in size when compared to the Boring But Big routine?

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