5/3/1 Three Day Per Week Program
This is a 5/3/1 program designed to get you stronger and bigger! It utilizes the principles of Jum Wendler’s 5/3/1 program. This program is geared around the bench press, the squat, and the deadlift.
This is a 5/3/1 program designed to get you stronger and bigger! It utilizes the principles of Jum Wendler’s 5/3/1 program. This program is geared around the bench press, the squat, and the deadlift.
This is a 5/3/1 program designed to get you stronger and bigger! It utilizes the principles of Jum Wendler’s 5/3/1 program. This program is geared around the bench press, the squat, and the deadlift.
These are the instructions for inputting your maxes into the spreadsheet.
Click the bottom tab that says “Athlete Max” with the red arrow on the photo here. Replace “Your Name” with your actual name, and input the maxes from the key below into the corresponding slots. You can leave the rest blank or keep the numbers that are there, it doesn’t matter. If you do not put the numbers in those exact slots, your main movement loads won’t populate.
When you click on the weeks in the other tabs, there will be a drop down menu at the top of your program, click on it and pull up your name. Your numbers will automatically populate on that page.
Key
BP: Bench Press
BSQ: Squat/Box Squat
TDL: Deadlift/Trap Bar Deadlift
