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5/3/1 with Volume and Frequency Phase

WHY THIS PROGRAM?


There are three training variables that must be manipulated in order to make progress in the
gym. First, there is intensity--how much weight you’re lifting. Second, there is frequency--how often you
complete an exercise during a training week. And last, there is volume--how many times you complete a
specific exercise in one training session or training week. Many times, a certain program will manipulate
one or two of these variables but a truly optimal program must manipulate all three.
Behold “5/3/1 With Volume and Frequency Phase.” This program was based off of the original
program written by Jim Wendler https://www.t-nation.com/workouts/531-how-to-build-pure-strength.
I highly recommend that you read it before attempting “5/3/1 With Volume and Frequency Phase.”
Wendler’s program is brilliant and highly effective. However, it only manipulates one training variable-
intensity. Wendler claims that an individual can progress indefinitely using his method but he is wrong. I
progressed for a very long time but eventually my progress stalled and no matter what I did I simply
could not continue to make progress. With my addition of the “5/3/1 With Volume and Frequency
Phase” this program now possesses everything necessary for extended progress for a much longer
period of time. It has two 3 week phases. The first phase emphasizes volume and frequency and
deemphasizes intensity. The second phase emphasizes intensity and deemphasizes volume and
frequency.
I must warn you that this program is not for novices. If you are a beginner, use Jim Wendler’s
version of the program! It is a highly effective program and that is why I was able to use it successfully
for over a year! However, if you are not a novice and are frustrated with the fact that you have not been
able to make steady progress for a long time and if you are prepared to work HARD then this program is
for you. “5/3/1 With Volume and Frequency Phase” works.
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NOTES
1. Walk for 10 minutes 3 times per day
 Here’s why: https://www.youtube.com/watch?v=xyrmMjxHzPE
2. Warm ups are not listed. Make sure to warm up before every workout
 Do one of your ten minute walks right before your workout
 On upper body days:
 https://www.youtube.com/watch?v=s03X7SpzcTc
 On Lower body days:
 https://www.youtube.com/watch?v=3B-3Khbht5s
3. The goal of this program is to increase your one rep max for Squats, Bench Press, and Deadlift.
The percentages are based off of your current one rep maxes for those exercises
4. Set and rep schemes are read as sets x reps
5. Rest at least 3 minutes between sets of Bench Press, Squats, and Deadlifts
6. Rest only as long as you want between sets for everything besides the above mentioned
exercises
7. Superset every pushing movement with 5-10 pullups/chinups or 10 lat pulldowns AND 10
banded pullaparts
8. If you do not achieve a required rep for Bench Press, Squat, or Deadlift, lower your one rep max
by 2.5% and continue the workout from there
9. If percentages are not listed for an exercise then just pick a weight that challenges you
10. Week 7 is a deload week. It is not supposed to be hard. Do not work too hard on accessory (any
exercise other than Squats, Bench Press, and Deadlift) exercises this week
11. After week 3 add 10 pounds to your squat and deadlift maxes and 5 pounds to your bench press
max
12. After week 7 add 10 pounds to your squat and deadlift maxes and 5 pounds to your bench press
max and restart the program

EXERCISE TUTORIALS
1. How to Squat https://www.youtube.com/watch?v=vmNPOjaGrVE
2. How to Bench Press https://www.youtube.com/watch?v=BYKScL2sgCs
3. How to Deadlift https://www.youtube.com/watch?v=wYREQkVtvEc
4. How to do Pullups https://www.youtube.com/watch?v=eGo4IYlbE5g
5. How to do Lat Pulldowns https://www.youtube.com/watch?v=IXmBylxu7Cw
6. How to do Banded Pullaparts https://www.youtube.com/watch?v=fo3ogdhMFLo
7. How to Close Grip Bench Press https://www.youtube.com/watch?v=cXbSJHtjrQQ
8. How to Supported Row https://www.youtube.com/watch?v=ewlKzRna_ms
9. How to Incline Bench Press https://www.youtube.com/watch?v=jPLdzuHckI8
10. How to Snatch Grip Deadlift https://www.youtube.com/watch?v=GP6VNoIZyF4
11. How to Decline Bench Press https://www.youtube.com/watch?v=Kgi_PRr9uhM
12. How to Front Squat https://www.youtube.com/watch?v=wyDbagKS7Rg
13. How to Leg Press https://www.youtube.com/watch?v=uMBbOVZ-pPo
14. How to Romanian Deadlift https://www.youtube.com/watch?v=jEy_czb3RKA
15. How to Hook Grip https://www.youtube.com/watch?v=Ym-n9yPr88k
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THE PROGRAM
Week 1

Monday
Squats 5x5 @ 75%
Deadlifts 3x4 @ 75%
Tuesday
Bench Press 5x5 @ 75%
Close Grip Bench Press 3x10
Supported Rows 5x10
Wednesday
Off
Thursday
Bench Press 6x4 @ 75%
Incline Bench Press 3x10
Supported Rows 5x10
Friday
Squats 6x4 @ 75%
Snatch Grip Deadlifts 3x4
Saturday
Bench Press 7x3 @ 75%
Decline Bench Press 3x10
Supported Rows 5x10

Week 2

Monday
Squats 6x5 @ 75%
Deadlifts 3x5 @ 75%
Tuesday
Bench Press 6x5 @ 75%
Close Grip Bench Press 3x10
Supported Rows 5x10
Wednesday
Off
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Thursday
Bench Press 7x4 @ 75%
Incline Bench Press 3x10
Supported Rows 5x10
Friday
Squats 7x4 @ 75%
Snatch Grip Deadlifts 3x5
Saturday
Bench Press 8x3 @ 75%
Decline Bench Press 3x10
Supported Rows 5x10

Week 3

Monday
Squats 5x5 @ 80%
Deadlifts 3x4 @ 80%
Tuesday
Bench Press 5x5 @ 80%
Close Grip Bench Press 3x10
Supported Rows 5x10
Wednesday
Off
Thursday
Bench Press 6x4 @ 80%
Incline Bench Press 3x10
Supported Rows 5x10
Friday
Squats 6x4 @ 80%
Snatch Grip Deadlifts 3x4
Saturday
Bench Press 7x3 @ 80%
Decline Bench Press 3x10
Supported Rows 5x10

Week 4

Monday
Squats 1x5 @ 65%, 1x5 @ 75%, 1x5 @ 85%
Front Squats or Leg Press 5x10
Tuesday
Off
Wednesday
Bench Press 1x5 @ 65%, 1x5 @ 75%, 1x5 @ 85%
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Close Grip Bench Press 5x10


Supported Rows 5x10
Thursday
Off
Friday
Deadlifts 1x5 @ 65%, 1x5 @ 75%, 1x5 @ 85%
Snatch Grip or Romanian Deadlifts 5x10

Week 5

Monday
Squats 1x3 @ 70%, 1x3 @ 80%, 1x3 @ 90%
Front Squats or Leg Press 5x10
Tuesday
Off
Wednesday
Bench Press 1x3 @ 70%, 1x3 @ 80%, 1x3 @ 90%
Close Grip Bench Press 5x10
Supported Rows 5x10
Thursday
Off
Friday
Deadlifts 1x3 @ 70%, 1x3 @ 80%, 1x3 @ 90%
Snatch Grip or Romanian Deadlifts 5x10

Week 6

Monday
Squats 1x5 @ 75%, 1x3 @ 85%, 1x1 @ 95%
Front Squats or Leg Press 5x10
Tuesday
Off
Wednesday
Bench Press 1x5 @ 75%, 1x3 @ 85%, 1x1 @ 95%
Close Grip Bench Press 5x10
Supported Rows 5x10
Thursday
Off
Friday
Deadlifts 1x5 @ 75%, 1x3 @ 85%, 1x1 @ 95%
Snatch Grip or Romanian Deadlifts 5x10
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Week 7

Monday
Squats 1x5 @ 40%, 1x5 @ 50%, 1x5 @ 60%
Front Squats or Leg Press 5x10
Tuesday
Off
Wednesday
Bench Press 1x5 @ 40%, 1x5 @ 50%, 1x5 @ 60%
Close Grip Bench Press 5x10
Supported Rows 5x10
Thursday
Off
Friday
Deadlifts 1x5 @ 40%, 1x5 @ 50%, 1x5 @ 60%
Snatch Grip or Romanian Deadlifts 5x10