Compared to strong lifts 5×5, 5/3/1 training programs for strength gains, PHUL program will help you to gain strength along with better size gains because of the extra work. Fundamentals of PHUL workout Frequency: In a training regimen frequency refers to how many times a week you do strength training to a particular muscle group. Squat 3 6 - 10 Leg Press 3 15 - 20 Hack Squat or Dumbbell Lunge 3 8 - 12 Leg Extension 5 Minutes Burn Stiff Leg Deadlift 3 8 - 12 Leg Curl 5 Minutes Burn Standing Calf Raise 3 10 - 15 Seated Calf Raise 5 Minutes Burn MUSCLEANDSTRENGTH.COM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools Link. View A-KWorkout1 (1).pdf from MATH MISC at Collierville High School. A-K Wks 1,3,5,7 Monday Kettlebell Squat Wk1 8 8 Wk3 10 10 10 Wk5 12 12 12 Wk7 15 15 15 12 12 12 Dumbell Lunges DB 1 Leg.
“How often should I train each muscle group?”
This is a common question that I often receive from athletes, fitness clients, and coaches and trainers that I work with. Almost any textbook on training will include some guideline for how often to train, but ultimately the answer lies in how you ride the stress-recovery wave. Any good session imposes a stress on the body, depletes your resources, and reduces performance. From this state of depletion, we all have to recover and super-compensate to be ready for the next session. One major difference between athletes is how long it takes to become ready for the next workout.
If you feel that you are not ready for your next workout, the typical solution might be to train less. However, you can also attempt to recover faster, eloquently expressed in the following ways:
“Most athletes are not over-training, they are under-recovering.” — Dr. Rob Rakowski
“You can let it happen or you can make it happen.” — Charles Staley
The bottom line is that the ideal training frequency may not be as cut and dry as we would like it to be. Two newer research articles and one classic book provide some guidelines on training frequency:
When training is volume equated, twice per week training results in greater increases in muscle mass compared to once per week training. However, once per week training results in solid gains. (1)
There is no solid data to indicate if three times per week training results in greater gains in hypertrophy than two times per week training. (1)
Maximum improvement in strength from the muscle group being trained is a two-second maximal isometric contraction once per day. (3)
Higher frequency training is associated with the possibility of overtraining and it might be beneficial to periodize training frequency. (1,2)
In addition to the above resources, it is worth noting that Pavel Tsatsouline has been a strong promoter of high frequency training with his Power to the People and Grease the Groove programs.
A part of my work is to teach courses for individuals who would like to become certified personal trainers. They are often well read, but their minds are looking for straightforward answers to questions. When they ask the question, “How often should I train each muscle group?”they expect an answer that is one constant number. For example, they want to hear an answer such as 'once per week' or 'twice per week.'
However, as indicated by the fourth point above, a real key to progress might lie in not always using the same training frequency (i.e. periodizing it). The 5-4-3-2-1 program is a program that aims to take advantage of periodizing training frequency by training one lift five times per week, one lift four times per week, one lift three times per week, one lift twice per week and one lift once per week. Every few weeks, when a plateau is reached, the lifts are rotated so the high frequency lifts now are trained with a low frequency and vice versa.
Who could benefit from the 5-4-3-2-1 program? Different options are provided below, but fundamentally the 5-4-3-2-1 program is for you if:
Your goal is muscular size, strength, or a combination thereof
You train five days per week
It makes sense for you to focus all your efforts on five major exercises
You have trained your exercises once or twice per week for the last few months or longer
How to Get Started with the 5-4-3-2-1 Program
Step 1: Pick five lifts (or patterns).
Below is a well-rounded group of five patterns, but you can choose any pattern that suits your goals.
1. Lower Body Hip-Oriented — LB (Hip)
Examples: Good Morning, Stiff-Legged Deadlift, Conventional Style Deadlift
2. Lower Body Knee-Dominant — LB (Knee)
Examples: Olympic Style Squat, Front Squat, Hack Squat
Step 2: Choose your preferred frequency for each pattern based on which aspect you want to improve the most.
When you choose the frequency of each pattern then think in terms of three categories:
You can choose the frequency for your chosen patterns based on one of two major strategies:
Create an even stimulus throughout the body.
Train a specific area as hard as possible.
The first example below shows a fairly evenly distributed stimulus throughout the body.
In the next example, there is a strong upper body emphasis by assigning an upper body pattern to both high frequency spots in the program.
In this next example, there is a strong lower body emphasisby assigning a lower body pattern to both high frequency spots in the program.
In this example, there is a strong trunk emphasis by assigning grip/core to the high frequency spot in the program.
Which of the two strategies you choose should be based on your goal but also your work capacity as it applies to one workout. Before you choose the lower body dominant template, you want to be sure that your body—for example, your lower back—can handle both the squat and deadlift in the same workout.
Based on the lower body dominant example, here is what your weekly template would look like. You can switch up the exercise order or use any superset structure, if any at all, that you prefer.
Based on your goals, work capacity, and time to train, you can choose more than one exercise for a specific frequency. For example, you could include both a pull-up and seated row as pulling exercises. Additionally, the 5-4-3-2-1 program will also work with four or three weekly training days.
Step 3: Choose specific exercises and structure them for each training day.
Let’s proceed with the lower body example. The next step is to choose specific exercises. As far as choosing specific exercises, here are two main guidelines:
You could use the exact same variation on each training day (in which case you should definitely vary the repetition bracket).
You could use different variations of the same pattern on each day (in which case you could keep the repetition bracket constant between training days).
In the example below, variation between each training day is applied.
Day 1
A1. Conventional Style Deadlift
A2. Overhead Barbell Press
A3. Chin-Up
Day 2
A1. Narrow Stance Good Morning
A2. Barbell Bench Press
A3. Abdominal Rollout
Day 3
A1. Hp dv7 fingerprint reader driver. Conventional Style Deadlift from Deficit
B1. T-Bar Row with Chest Support
C1. Front Squat
Day 4
A1. Wide Stance Good Morning
A2. Overhead Dumbbell Press
A3. Farmers Walk
Day 5
A1. Snatch Grip Deadlift
A2. Dumbbell Bench Press
A3. Pull-Up
Step 4: Choose repetition brackets for each training day.
Choose the repetition brackets and overall volume based on your goals (size, strength, or a combination) as well as your work capacity. A primary guideline is to divide whatever weekly volume you choose between the different training days.(2)
You really have to choose the specifics based on your needs and preferences. With that said, here is an example for a combination of size and strength. The two major principles applied are:
A lower repetition bracket is used to train the exercises that are in the program with a high frequency.
A slightly different repetition bracket is applied to the different days of the same exercise (type).
Day 1
A1. Conventional Style Deadlift: 5 x 2-4
A2. Overhead Barbell Press: 5 x 5-7
A3. Chin-Up: 5 x 10-12
Day 2
A1. Narrow Stance Good Morning: 5 x 4-6
A2. Barbell Bench Press: 5 x 5-7
B1. Abdominal Rollout: 5 x 10-12.
Day 3
A1. Conventional Style Deadlift from Deficit: 5 x 5-7
B1. T-Bar Row with Chest Support: 5 x 10-12
C1. Front Squat: 1 x 15-20
Day 4
A1. Wide Stance Good Morning: 5 x 5-7
A2. Overhead Dumbbell Press: 5 x 8-10
B1. Farmers Walk: 5 x 1 minute (or equivalent distance)
Day 5
A1. Snatch Grip Deadlift: 5 x 3-5
531 For Powerlifting Pdf
A2. Dumbbell Bench Press: 5 x 8-10
A3. Pull-Up: 5 x 10-12.
Use the program until you feel that you have reached a plateau. Then do an active rest week and spend that time creating your next program. Every time that you create your program, choose the exercises and frequencies based on your goal. However, it would generally be beneficial to rotate a high frequency exercise to a low frequency and a low frequency exercise to a high frequency.
References
Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy. Sports Medicine. Sports Medicine. 2016
Dankel SJ, Mattocks KT, Jessee MB, Buckner SI, Mouser JG, Counts BR, Laurentino GC, Loenneke JP. Frequency: The Overlooked Resistance Training Variable For Inducing Muscle Hypertrophy. Sports Medicine. 2016
Hettinger T, Thurlwell MH. Muscle Training – General Histological And Chemical Observations. Physiology of Strength. Chapter 2, page 31.Bannerstone House. 1961
Karsten Jensen, MSc Exercise Physiology, has helped world-class and Olympic athletes from 26 different sports for over 20 years. Many of his athletes have won Olympic medals, European Championships, World Championships, and ATP Tournaments. Karsten is the first strength coach to create a complete system of periodization, The Flexible Periodization Method — the first complete method of periodization dedicated to holistic, individualized, and periodized (H.I.P) training programs. The Flexible Periodization Method is offered through live and online workshops as well as private coaching and consulting. Contact Karsten at[email protected]orvisit his website at www.yestostrength.com to learn more.
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Since I started powerlifting, I’ve had a few workouts that I really liked. The first was the Madcow 5×5 version of Bill Starr’s 5×5 routine, and the second was Sheiko. (The Sheiko volume about killed me tho cuz I wasn’t prepped well enough for it. DOH! BUT, I loved it!). Other routines I really like were the Texas Method and Smolov. However, I didn’t give the Smolov routine the amount of respect it deserves and ended up with a strained hip flexor. Double Doh!
I still use Jim Wendler’s 5/3/1 workout routine and have combined it with the Texas Method at times. If you haven’t read the book, I highly recommend getting your hands on it. Even better, buy it so you can go back to it like I do from time to time. Jim Wendler 5/3/1 Book (2nd Edition): The Simplest and Most Effective Training System for Raw Strength.
5/3/1 Workout Breakdown
Train 3-4 days per week
One day will be devoted to the standing military press, one day to the parallel squat, one day to the deadlift and one day to the bench press.
Each training cycle lasts 4 weeks.
The first week you will do 3 sets of 5 reps (3×5).
The second week you will do 3 sets of 3 reps (3×3).
The third week you will do 1 set of 5 reps,1 set of 3 reps and 1 set of 1 rep (5/3/1).
The fourth week you will do 3 sets of 5 reps (3×5). This is an easy deload week.
After the fourth week, you begin again with 3 sets of 5 reps.
Each week and each set has a percentage to follow, so you won’t be guessing what to do anymore.
Emphasize Big, Multi-Joint Compound Movements
For years I did a lot of isolation exercises; Curls, Tricep extensions, Leg extensions, etc etc etc… I also did a couple compound movements like squat and bench, but I never really focused on compound multi-joint movements. MAN, WHAT A WASTE OF YEARS THAT WAS!!
Mult-joint compound movements build the most muscle and work all these smaller muscles in addition. People are baffled when I tell them I rarely if ever do curls. Actually can’t remember the last time I did a bicep curl. Also, I’ve always had problems with tiny calves and hated it. Amazingly, when I started focusing on the big compound lifts, my calves actually grew. (They’re still small in my mind, but they’re better than before.)
Start Too Light & Progress Slowly
We all want to make huge gains fast, and in the beginning this is possible. However, the longer we train, the slower the progress becomes. That’s why, with this program it’s all about starting light and progressing slowly. You will hit a point where it starts getting much harder and that’s when you learn to appreciate the deload weeks.
Break Personal Records (PR’s)
Another big thing about the 5/3/1 program is breaking personal records. That could be in weight or reps. If at the beginning of one cycle you’re only benching 225lbs x 5, but then the next cycle you hit 7 reps, then you’re getting stronger…. obviously.
Buy Wendler’s book(s) [5/3/1 for Powerlifting and/or Jim Wendler 5/3/1 Book (2nd Edition)]
I highly recommend taking the Wendler 5/3/1 workout program for a test drive for at least 12 weeks.
The Jim Wendler 5-3-1 Workout Spreadsheet
5/3/1 Workout Pdf Download
I love automating things (lazy) to make my life easier (lazy) and more efficient (lazy), so I created a 531 workout spreadsheet that will auto calculate all your numbers after the first week.
TWO Spreadsheet Benefits TABS Below..
Benefits of these spreadsheets include but are not limited to… (Note: Originally I only had benefits for us dudes, but I recently had a comment that I should have benefits for the ladies too). So, ladies, let me know if I should add any more. I’m just guessing right now. ha!
Hair regrowth
You’ll get a hot sex crazed girlfriend (Warning, don’t expose your new girlfriend to these spreadsheets or she’ll probly get pregnant because of all the pent up testosterone laden manliness that exists within said spreadsheets.)
Your new girlfriend will invite her hot friends over and ask you to have a naked pillow fight that will evolve into a night of body shots and “other” fun activities.
Cures impotence! (which is super sweet now that you have a hot sex fiend girlfriend that likes to invite her hot friends over for shenanigans).
Your dog will stop licking his balls in public.
You’ll even win the lottery!
Creepers at the gym will suddenly be blinded and stumble into “that guy with roid rage” and you will never see the creepers again.
Dudes will start asking “you” for advice instead of just randomly giving you unsolicited “lifting tips.”
That guy (or girl for that matter) you think is hot will finally say hi, and will turn out not to be a meat head (or meat-ette head), but is actually quite intelligent and enjoys long walks on the beach, sunsets, and picking up heavy thangs.
Cures impotence! (Just whisper to your man that you’re now using this spreadsheet… And stand back)!
Your dog will stop licking his balls in public.
You’ll win the lottery twice!
Since I couldn’t make up my mind, I created 2 versions of the 5/3/1 workout spreadsheet. Originally I had 4 versions (two that rounded and two that didn’t) but that is completely unnecessary because you can just round them in your head. Duh. PLUS, it’s nice if you plan on Microloading Fractional Plates – DIY.
There are “Destructions” in the first tab, but most times I’m not good at explaining things via the good ole fancy shmancy written word using the Engrish alphabet in a way that convey’s the message that I am trying to convey so that the reader can understand what I’m trying to convey when I convey it in a way that allows for easily understanding said conveyed instructions.
5 3 1 Powerlifting Program Template
>> BE SURE To WATCH THIS REALLY BORING VIDEO (from my previous site DIY Strength Training) ON HOW I USE THE 531 SPREADSHEETS, and Then… Check out the shorter “updated” video… and then download the spreadsheets below it…
Portrait Version Total Time: ~8min Note: This video also applies to the Landscape Version
Updated Version Total Time: ~4min
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5 3 1 Workout Program Pdf
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ALSO… Please leave a comment below letting me know what you think or if you have any questions or problems with my version of Wendler’s 531 routine.
5/3/1 Workout Pdf Template
Wendler 5/3/1 Workout Spreadsheet Portrait Layout Download Portrait Version
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