The 5/3/1 Method

**Darthdingo** · 12-06-2021, 05:11 AM

https://www.jimwendler.com/blogs/jim...for-a-beginner
https://hashimashi.com/531-for-beginners/

The 5/3/1 Method

Month 1 / Week 1

Monday 12-06-21

OH Press = 1RM = 125lbs
WARMUP = 25lb free wight X 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 65lbs x 5
5/3/1 Method;
65% @ 75lbs X 5
75% @ 85lbs X 5
85% @ 95lbs X 5 + 75lbs X 5

Dumbbell Press – 5 X 10 ( up weight Month 6 )
30lbs x 8
30lbs x 8
30lbs x 8
30lbs x 8
30lbs x 8

Dumbbell Shoulder Laterals = 4 X 10 ( up weight Month 2 - 12lbs )
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10

Barbell Shrugs - 3 X 12 ( Up wight 10lbs next month )
100lbs x 12
100lbs x 12
100lbs x 12

**Darthdingo** · 12-07-2021, 05:17 AM

Cardio:

35lb backpack = 25 minutes fast hiking pace walking Lady my dog

Pull-ups
1 set X 9
1 set X 9
1 set X 5 ( every week 50% of first two sets )

Dips with chair and table
1 set X 18
1 set X 18
1 set X 9 ( every week 50% of first two sets )

**Darthdingo** · 12-07-2021, 06:49 PM

The 5/3/1 Method

Month 1 / Week 1

Wednesday 12-08-21

Deadlift = 1RM = 210lbs
WARMUP = Bar x 10
40% = 75lbs x 5
50% = 95lbs x 5
60% = 115lbs x 5
5/3/1 Method
65% @ 125lbs x 5
75% @ 140lbs x 5
85% @ 160lbs x 5 + 75% @ 125lbs x 5

One-arm Barbell Row – 5 sets of 0 reps;
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

T-bar Rows 2 handed = 4 X 10 ( slow controlled movement )
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

Dumbbell curls = 3 sets x 8
30lbs x 12
30lbs x 10
30lbs x 8

**Darthdingo** · 12-09-2021, 07:42 PM

Cardio:

35lb backpack = 25 minutes fast hiking pace walking Lady my dog

Pull-ups
1 set X 9
1 set X 9
1 set X 5 ( every week 50% of first two sets )

Dips with chair and table
1 set X 18
1 set X 18
1 set X 9 ( every week 50% of first two sets )

**Darthdingo** · 12-09-2021, 07:45 PM

The 5/3/1 Method

Month 1 / Week 1

Friday 12-10-21

Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90lbs x 3
Week 1 = 65% X 5, 75% X 5, 85% X 5+
65% = 100lbs x 5
75% = 115lbs x 5
85% = 130lbs x 5+ 65% = 100lbs x 5

Dumbbell Bench Press – 5 sets of 8 reps ( next month = 40lbs x 10 )
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8

Push Ups = 4 x 8
BW x 8
BW x 8
BW x 8
BW x 8

Dumbbell Tricep overhead extensions = 3 x 15
https://www.google.com/search?client...ead+extensions
30lbs x 15 reps
30lbs x 15 reps
30lbs x 15 reps

**Darthdingo** · 12-13-2021, 05:10 AM

The 5/3/1 Method

Month 1 / Week 2

Monday 12-13-21

OH Press = 1RM = 125lbs
WARMUP = 25lb free wight X 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 65lbs x 5
5/3/1 Method;
70% @ 80lbs X 3
80% @ 90lbs X 3
90% @ 100lbs X 3 + 80lbs X 5

Dumbbell Press – 5 X 10 ( up weight Month 6 )
30lbs x 8
30lbs x 8
30lbs x 8
30lbs x 8
30lbs x 8

Dumbbell Shoulder Laterals = 4 X 10 ( up weight Month 2 - 12lbs )
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10

Barbell Shrugs - 3 X 12 ( Up wight 10lbs next month )
100lbs x 12
100lbs x 12
100lbs x 12

**Darthdingo** · 12-15-2021, 05:21 AM

Cardio:

35lb backpack = 25 minutes fast hiking pace walking Lady my dog

Pull-ups
1 set X 9
1 set X 9
1 set X 5 ( every week 50% of first two sets )

Dips with chair and table
1 set X 18
1 set X 18
1 set X 9 ( every week 50% of first two sets )

**Darthdingo** · 12-15-2021, 05:22 AM

The 5/3/1 Method

Month 1 / Week 2

Wednesday 12-15-21

Deadlift = 1RM = 210lbs
WARMUP = Bar x 10
40% = 75lbs x 5
50% = 95lbs x 5
60% = 115lbs x 5
5/3/1 Method
70% @ 130lbs x 3
80% @ 150lbs x 3
90% @ 170lbs x 3 + 80% @ 130lbs x 5

One-arm Barbell Row – 5 sets of 0 reps;
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

T-bar Rows 2 handed = 4 X 10 ( slow controlled movement )
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

Dumbbell curls = 3 sets x 8
30lbs x 12
30lbs x 10
30lbs x 8

**Darthdingo** · 12-16-2021, 05:51 AM

Cardio:

35lb backpack = 25 minutes fast hiking pace walking Lady my dog

Pull-ups
1 set X 9
1 set X 9
1 set X 5 ( every week 50% of first two sets )

Dips with chair and table
1 set X 18
1 set X 18
1 set X 9 ( every week 50% of first two sets )

**Darthdingo** · 12-17-2021, 05:14 AM

The 5/3/1 Method

Month 1 / Week 2

Friday 12-17-21

Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90lbs x 3
Week 1 = 65% X 5, 75% X 5, 85% X 5+
70% = 110lbs x 3
80% = 120lbs x 3
90% = 140lbs x 3+ 70% = 110lbs x 5

Dumbbell Bench Press – 5 sets of 8 reps ( next month = 40lbs x 10 )
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8

Push Ups = 4 x 8
BW x 8
BW x 8
BW x 8
BW x 8

Dumbbell Tricep overhead extensions = 3 x 15 ( month 2 = 20lbs )
https://www.google.com/search?client...ead+extensions
15lbs x 15 reps
15lbs x 15 reps
15lbs x 15 reps

**Darthdingo** · 12-20-2021, 05:17 AM

The 5/3/1 Method

Month 1 / Week 3

Monday 12-20-21

OH Press = 1RM = 125lbs
WARMUP = 25lb free wight X 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 65lbs x 5
5/3/1 Method;
75% @ 85lbs X 5
85% @ 95lbs X 3
95% @ 105lbs X 1 + 85lbs X 5

Dumbbell Press – 5 X 10 ( up weight Month 6 )
30lbs x 8
30lbs x 8
30lbs x 8
30lbs x 8
30lbs x 8

Dumbbell Shoulder Laterals = 4 X 10 ( up weight Month 2 - 12lbs )
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10

Barbell Shrugs - 3 X 12 ( Up wight 10lbs next month )
100lbs x 12
100lbs x 12
100lbs x 12

**Darthdingo** · 12-22-2021, 05:26 AM

Cardio:

35lb backpack = 25 minutes fast hiking pace walking Lady my dog

Pull-ups
1 set X 9
1 set X 9
1 set X 5 ( every week 50% of first two sets )

Dips with chair and table
1 set X 18
1 set X 18
1 set X 9 ( every week 50% of first two sets )

**Darthdingo** · 12-22-2021, 05:28 AM

The 5/3/1 Method

Month 1 / Week 3

Wednesday 12-22-21

Deadlift = 1RM = 210lbs
WARMUP = Bar x 10
40% = 75lbs x 5
50% = 95lbs x 5
60% = 115lbs x 5
5/3/1 Method
75% @ 140lbs x 5
85% @ 160lbs x 3
95% @ 180lbs x 1 + 85% @ 140lbs x 5

One-arm Barbell Row – 5 sets of 0 reps;
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

T-bar Rows 2 handed = 4 X 10 ( slow controlled movement )
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

Dumbbell curls = 3 sets x 8
30lbs x 12
30lbs x 10
30lbs x 8

**Darthdingo** · 12-24-2021, 08:16 AM

The 5/3/1 Method

Month 1 / Week 3

Friday 12-24-21

Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90lbs x 3
Week 1 = 65% X 5, 75% X 5, 85% X 5+
75% = 115lbs x 5
85% = 130lbs x 3
95% = 145lbs x 3+ 75% = 115lbs x 5

Dumbbell Bench Press – 5 sets of 8 reps ( next month = 40lbs x 10 )
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8

Push Ups = 4 x 8
BW x 8
BW x 8
BW x 8
BW x 8

Dumbbell Tricep overhead extensions = 3 x 15 ( month 2 = 20lbs )
https://www.google.com/search?client...ead+extensions
15lbs x 15 reps
15lbs x 15 reps
15lbs x 15 reps

**Darthdingo** · 12-27-2021, 05:19 AM

https://www.jimwendler.com/blogs/jim...for-a-beginner
https://hashimashi.com/531-for-beginners/

The 5/3/1 Method

Month 2 / Week 1

Monday 12-27-21

OH Press = 1RM = 130lbs
WARMUP = 25lb free wight X 10
40% = 45lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
5/3/1 Method;
65% @ 75lbs X 5
75% @ 90lbs X 5
85% @ 100lbs X 5 + 75lbs X 5

Dumbbell Press – 5 X 10 ( up reps Month 3 )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

Dumbbell Shoulder Laterals = 4 X 10 ( up weight Month 2 - 12lbs )
12lbs x 10
12lbs x 10
12lbs x 10
12lbs x 10

Barbell Shrugs - 3 X 12 ( Up wight 10lbs next month )
110lbs x 12
110lbs x 12
110lbs x 12

**Darthdingo** · 12-28-2021, 06:45 AM

Cardio:

35lb backpack = 25 minutes fast hiking pace walking Lady my dog

Pull-ups
1 set X 10
1 set X 10
1 set X 5 ( every week 50% of first two sets )

Dips with chair and table
1 set X 20
1 set X 20
1 set X 10 ( every week 50% of first two sets )

**Darthdingo** · 12-29-2021, 04:53 AM

The 5/3/1 Method

Month 2 / Week 1

Wednesday 12-29-21

Deadlift = 1RM = 220lbs
WARMUP = 50lbs x 10
40% = 80lbs x 5
50% = 100lbs x 5
60% = 120lbs x 3
5/3/1 Method
65% @ 130lbs x 5
75% @ 150lbs x 5
85% @ 170lbs x 5 + 75% @ 130lbs x 5

One-arm Barbell Row – 5 sets of 10 reps; ( Month 3 = 45lbs )
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

T-bar Rows 2 handed = 4 X 10 ( slow controlled movement )
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10

Dumbbell curls = 3 sets x 8
30lbs x 12
30lbs x 10
30lbs x 8

**Darthdingo** · 12-31-2021, 07:35 AM

The 5/3/1 Method

Month 2 / Week 1

Friday 12-31-21

Bench Press = 1RM = 175lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 96lbs x 3
Week 1 = 65% X 5, 75% X 5, 85% X 5+
65% = 100lbs x 5
75% = 120lbs x 5
85% = 135lbs x 5+ 65% = 100lbs x 5

Dumbbell Bench Press – 5 sets of 10 reps ( next month = 40lbs x 12 )
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10

Push Ups = 4 x 10
BW x 10
BW x 10
BW x 10
BW x 10

Dumbbell Tricep overhead extensions = 3 x 15
https://www.google.com/search?client...ead+extensions
30lbs x 15 reps
30lbs x 15 reps
30lbs x 15 reps

**Darthdingo** · 01-03-2022, 05:03 AM

https://www.jimwendler.com/blogs/jim...for-a-beginner
https://hashimashi.com/531-for-beginners/

The 5/3/1 Method

Month 2 / Week 2

Monday 01-03-22

OH Press = 1RM = 130lbs
WARMUP = 25lb free wight X 10
40% = 45lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
5/3/1 Method;
70% @ 80lbs X 3
80% @ 95lbs X 3
90% @ 105lbs X 3 + 80lbs X 5

Dumbbell Press – 5 X 10 ( up reps Month 3 )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

Dumbbell Shoulder Laterals = 4 X 10 ( up weight Month 2 - 12lbs )
12lbs x 10
12lbs x 10
12lbs x 10
12lbs x 10

Barbell Shrugs - 3 X 12 ( Up wight 10lbs next month )
110lbs x 12
110lbs x 12
110lbs x 12

**Darthdingo** · 01-05-2022, 05:30 AM

The 5/3/1 Method

Month 2 / Week 2

Wednesday 01-05-22

Deadlift = 1RM = 220lbs
WARMUP = 50lbs x 10
40% = 80lbs x 5
50% = 100lbs x 5
60% = 120lbs x 3
5/3/1 Method
70% @ 140lbs x 3
80% @ 160lbs x 3
90% @ 180lbs x 3 + 70% @ 140lbs x 5

One-arm Barbell Row – 5 sets of 10 reps; ( Month 3 = 45lbs )
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

T-bar Rows 2 handed = 4 X 10 ( slow controlled movement )
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10

Dumbbell curls = 3 sets x 8
30lbs x 12
30lbs x 10
30lbs x 8

**Darthdingo** · 01-07-2022, 05:03 AM

The 5/3/1 Method

Month 2 / Week 2

Friday 01-07-22

Bench Press = 1RM = 175lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 96lbs x 3
Week 1 = 65% X 5, 75% X 5, 85% X 5+
70% = 110lbs x 3
80% = 125lbs x 3
90% = 140lbs x 3+ 70% = 110lbs x 5

Dumbbell Bench Press – 5 sets of 10 reps ( next month = 40lbs x 12 )
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10

Push Ups = 4 x 10
BW x 10
BW x 10
BW x 10
BW x 10

Dumbbell Tricep overhead extensions = 3 x 15
https://www.google.com/search?client...ead+extensions
30lbs x 15 reps
30lbs x 15 reps
30lbs x 15 reps

**Darthdingo** · 01-09-2022, 03:23 PM

https://www.jimwendler.com/blogs/jim...for-a-beginner
https://hashimashi.com/531-for-beginners/

The 5/3/1 Method

Month 2 / Week 3

Monday 01-10-22

OH Press = 1RM = 130lbs
WARMUP = 12lb dumbbell X 20
WARMUP = 25lb free wight X 10
40% = 45lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
5/3/1 Method;
75% @ 90lbs X 5
85% @ 100lbs X 3
95% @ 110lbs X 1 + 90lbs X 5

Dumbbell Press – 5 X 10 ( up reps Month 3 )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

Dumbbell Shoulder Laterals = 4 X 10 ( up weight Month 2 - 12lbs )
12lbs x 10
12lbs x 10
12lbs x 10
12lbs x 10

Barbell Shrugs - 3 X 12 ( Up wight 10lbs next month )
110lbs x 12
110lbs x 12
110lbs x 12

**Darthdingo** · 01-11-2022, 06:11 PM

The 5/3/1 Method

Month 2 / Week 3

Wednesday 01-12-22

Deadlift = 1RM = 220lbs
WARMUP = 50lbs x 10
40% = 80lbs x 5
50% = 100lbs x 5
60% = 120lbs x 3
5/3/1 Method
75% @ 150lbs x 5
85% @ 170lbs x 3
95% @ 190lbs x 1 + 75% @ 150lbs x 5

One-arm Barbell Row – 5 sets of 10 reps; ( Month 3 = 45lbs )
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

T-bar Rows 2 handed = 4 X 10 ( slow controlled movement )
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10

Dumbbell curls = 3 sets x 8
30lbs x 12
30lbs x 10
30lbs x 8

**Darthdingo** · 01-14-2022, 05:12 AM

The 5/3/1 Method

Month 2 / Week 3

Friday 01-14-22

Bench Press = 1RM = 175lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 96lbs x 3
Week 1 = 65% X 5, 75% X 5, 85% X 5+
75% = 120lbs x 5
85% = 135lbs x 3
95% = 150lbs x 1+ 75% = 120lbs x 5

Dumbbell Bench Press – 5 sets of 10 reps ( next month = 40lbs x 12 )
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10

Push Ups = 4 x 10
BW x 10
BW x 10
BW x 10
BW x 10

Dumbbell Tricep overhead extensions = 3 x 15
https://www.google.com/search?client...ead+extensions
30lbs x 15 reps
30lbs x 15 reps
30lbs x 15 reps

**Darthdingo** · 01-17-2022, 05:00 AM

https://www.jimwendler.com/blogs/jim...for-a-beginner
https://hashimashi.com/531-for-beginners/

The 5/3/1 Method

Month 3 / Week 1

Monday -01-17-22

OH Press = 1RM = 135lbs
WARMUP = 25lb free wight X 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 75lbs x 3
5/3/1 Method;
65% @ 80lbs X 5
75% @ 90lbs X 5
85% @ 105lbs X 5 + 80lbs X 5

Dumbbell Press – 5 X 12 ( up reps Month 3 )
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12

Dumbbell Shoulder Laterals = 4 X 10 ( up weight Month 2 - 12lbs )
15lbs x 10
15lbs x 10
15lbs x 10
15lbs x 10

Barbell Shrugs - 3 X 12 ( Up wight 10lbs next month )
120lbs x 12
120lbs x 12
120lbs x 12

**Darthdingo** · 01-18-2022, 06:10 AM

Cardio:

35lb backpack = 25 minutes fast hiking pace walking Lady my dog

Pull-ups
1 set X 11
1 set X 11
1 set X 6 ( every week 50% of first two sets )

Dips with chair and table
1 set X 22
1 set X 22
1 set X 11 ( every week 50% of first two sets )

**Darthdingo** · 01-19-2022, 05:42 AM

The 5/3/1 Method

Month 3 / Week 1

Wednesday 01-19-22

Deadlift = 1RM = 230lbs
WARMUP = 50lbs x 10
40% = 85lbs x 5
50% = 105lbs x 5
60% = 125lbs x 3
5/3/1 Method
65% @ 135lbs x 5
75% @ 155lbs x 5
85% @ 175lbs x 5 + 75% @ 135lbs x 5

One-arm Barbell Row – 5 sets of 10 reps; ( Month 3 = 45lbs )
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12

T-bar Rows 2 handed = 4 X 10 ( slow controlled movement )
90lbs x 10
90lbs x 10
90lbs x 10
90lbs x 10

Dumbbell curls = 3 sets x 8
30lbs x 12
30lbs x 10
30lbs x 8

**Darthdingo** · 01-20-2022, 06:28 AM

Cardio:

35lb backpack = 25 minutes fast hiking pace walking Lady my dog

Pull-ups
1 set X 11
1 set X 11
1 set X 6 ( every week 50% of first two sets )

Dips with chair and table
1 set X 22
1 set X 22
1 set X 11 ( every week 50% of first two sets )

**Darthdingo** · 01-21-2022, 04:53 AM

The 5/3/1 Method

Month 3 / Week 1

Friday 01-21-22

Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100lbs x 3
Week 1 = 65% X 5, 75% X 5, 85% X 5+
65% = 105lbs x 5
75% = 120lbs x 5
85% = 140lbs x 5+ 65% = 105lbs x 5

Dumbbell Bench Press – 5 sets of 10 reps ( next month = 40lbs x 12 )
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12

Push Ups = 4 x 10
BW x 11
BW x 11
BW x 11
BW x 11

Dumbbell Tricep overhead extensions = 3 x 15
https://www.google.com/search?client...ead+extensions
30lbs x 15 reps
30lbs x 15 reps
30lbs x 15 reps

**Darthdingo** · 01-23-2022, 06:57 PM

https://www.jimwendler.com/blogs/jim...for-a-beginner
https://hashimashi.com/531-for-beginners/

The 5/3/1 Method

Month 3 / Week 2

Monday -01-24-22

OH Press = 1RM = 135lbs
WARMUP = 25lb free wight X 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 75lbs x 3
5/3/1 Method;
70% @ 85lbs X 3
80% @ 100lbs X 3
90% @ 110lbs X 3 + 85lbs X 5

Dumbbell Press – 5 X 12 ( up reps Month 3 )
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12

Dumbbell Shoulder Laterals = 4 X 10 ( up weight Month 2 - 12lbs )
15lbs x 10
15lbs x 10
15lbs x 10
15lbs x 10

Barbell Shrugs - 3 X 12 ( Up wight 10lbs next month )
120lbs x 12
120lbs x 12
120lbs x 12

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