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5-3-1 - The Triumvirate

By Jim Wendler

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

33 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)
Powerlifting (Female | Male)
Description

The 5/3/1 PhilosophyThe 5/3/1 philosophy is more important than the sets and reps. Whenever I feel like I’m getting sidetracked or want to try something different, I revisit these rules to make sure I

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Equipment

Barbell, Bodyweight, Dips Bar, Dumbbell, Machine, Pull up bar

Average Exertion

70%

Average Cardio Intensity

40%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

33 minutes

Genders

Female, Male

Days per week

4 days

Goals

Gain Strength (Female | Male)
Powerlifting (Female | Male)
Description

The 5/3/1 PhilosophyThe 5/3/1 philosophy is more important than the sets and reps. Whenever I feel like I’m getting sidetracked or want to try something different, I revisit these rules to make sure I

Show More

Equipment

Barbell, Bodyweight, Dips Bar, Dumbbell, Machine, Pull up bar

Avg Exertion

70%

Workout Type

Split

Avg Cardio Intensity

40%

Week 1

5/3/1 Method:

Week 1: 1st set: 65% x 5 reps, 2nd set: 75% x 5 reps, & 3rd set: 85% x 5 or more reps ; or

Week 1: 1st set: 75% x 5 reps, 2nd set: 80% x 5 reps, & 3rd set: 85% x 5 or more reps 


ExerciseSetsRepsRestNotes
1. Standing Barbell Military Press (AKA Overhead Press)3 sets5 reps60s
Use the 5/3/1 method on this exercise
2. Tricep Dips
Tricep Dips
5 sets15 reps60s
3. Chin-up
Chin-up
5 sets10 reps60s

ExerciseSetsRepsRestNotes
1. Barbell Deadlift3 sets5 reps60s
Use the 5/3/1 method on this exercise
2. Barbell Good-morning5 sets12 reps60s
3. Hanging Leg Raise
Hanging Leg Raise
5 sets15 reps60s

ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets5 reps60s
Use the 5/3/1 method on this exercise
2. Dumbbell Bench Press
Dumbbell Bench Press
5 sets15 reps60s
3. One-Arm Bent-Over Dumbbell Row5 sets10 reps60s

Week 2

5/3/1 Method:

Week 2: 1st set: 70% x 3 reps, 2nd set: 80% x 3 reps, & 3rd set: 90% x 3 or more reps; or

Week 2: 1st set: 80% x 3 reps, 2nd set: 85% x 3 reps, & 3rd set: 90% x 3 or more reps



ExerciseSetsRepsRestNotes
1. Standing Barbell Military Press (AKA Overhead Press)3 sets3 reps60s
Use the 5/3/1 method on this exercise
2. Tricep Dips
Tricep Dips
5 sets15 reps60s
3. Chin-up
Chin-up
5 sets10 reps60s

ExerciseSetsRepsRestNotes
1. Barbell Deadlift3 sets3 reps60s
Use the 5/3/1 method on this exercise
2. Barbell Good-morning5 sets12 reps60s
3. Hanging Leg Raise
Hanging Leg Raise
5 sets15 reps60s

ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets3 reps60s
Use the 5/3/1 method on this exercise
2. Dumbbell Bench Press
Dumbbell Bench Press
5 sets15 reps60s
3. One-Arm Bent-Over Dumbbell Row5 sets10 reps60s

Week 3

5/3/1 Method:

Week 3: 1st set: 75% x 5 reps, 2nd set: 85% x 3 reps, & 3rd set: 95% x 1 or more reps

Week 3: 1st set: 75% x 5 reps, 2nd set: 85% x 3 reps, & 3rd set: 95% x 1 or more reps


ExerciseSetsRepsRestNotes
1. Standing Barbell Military Press (AKA Overhead Press)3 sets5, 3, 1 reps60s
Use the 5/3/1 method on this exercise
2. Tricep Dips
Tricep Dips
5 sets15 reps60s
3. Chin-up
Chin-up
5 sets10 reps60s

ExerciseSetsRepsRestNotes
1. Barbell Deadlift3 sets5, 3, 1 reps60s
Use the 5/3/1 method on this exercise
2. Barbell Good-morning5 sets12 reps60s
3. Hanging Leg Raise
Hanging Leg Raise
5 sets15 reps60s

ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets5, 3, 1 reps60s
Use the 5/3/1 method on this exercise
2. Dumbbell Bench Press
Dumbbell Bench Press
5 sets15 reps60s
3. One-Arm Bent-Over Dumbbell Row5 sets10 reps60s

Week 4

5/3/1 Method:

Week 4: 1st set: 40% x 5 reps, 2nd set: 50% x 5 reps, & 3rd set: 60% x 5 reps

Week 4: 1st set: 40% x 5 reps, 2nd set: 50% x 5 reps, & 3rd set: 60% x 5 reps


ExerciseSetsRepsRestNotes
1. Standing Barbell Military Press (AKA Overhead Press)3 sets5 reps60s
Use the 5/3/1 method on this exercise
2. Tricep Dips
Tricep Dips
5 sets15 reps60s
3. Chin-up
Chin-up
5 sets10 reps60s

ExerciseSetsRepsRestNotes
1. Barbell Deadlift3 sets5 reps60s
Use the 5/3/1 method on this exercise
2. Barbell Good-morning5 sets12 reps60s
3. Hanging Leg Raise
Hanging Leg Raise
5 sets15 reps60s

ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets5 reps60s
Use the 5/3/1 method on this exercise
2. Dumbbell Bench Press
Dumbbell Bench Press
5 sets15 reps60s
3. One-Arm Bent-Over Dumbbell Row5 sets10 reps60s

Date Created: 12/7/20, 11:52 AM


Last Updated: 12/8/20, 11:44 AM

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