5/3/1 Bbb Template Made Easy

The 5/3/1 training program has gained popularity among weightlifters and athletes due to its simplicity and effectiveness. Developed by Jim Wendler, a renowned strength coach, the 5/3/1 program is designed to help individuals increase their overall strength and muscle mass. In this article, we will delve into the world of 5/3/1 and explore how to make it work for you.

The 5/3/1 program is based on a simple yet effective principle: it focuses on four main lifts, which are the squat, deadlift, bench press, and overhead press. The program involves a four-day training split, with each day dedicated to one of the four main lifts. The program is designed to be completed in four weeks, with each week building upon the previous one.

Understanding the 5/3/1 Template

The 5/3/1 template is a straightforward and easy-to-follow program that consists of four days of training per week. Each day is dedicated to one of the four main lifts, and the program is designed to be completed in four weeks. The template involves a series of percentages and reps, which are calculated based on the individual's one-rep maximum (1RM) for each lift.

Day 1: Squat

Warm-up: 5-10 minutes of light cardio and dynamic stretching
Squat: 5 sets of 5 reps at 65% 1RM
Leg Press: 3 sets of 10 reps
Lunges: 3 sets of 10 reps per leg
Leg Extensions: 3 sets of 12 reps

Day 2: Deadlift

Warm-up: 5-10 minutes of light cardio and dynamic stretching
Deadlift: 5 sets of 5 reps at 65% 1RM
Romanian Deadlifts: 3 sets of 8 reps
Leg Curls: 3 sets of 10 reps
Calf Raises: 3 sets of 12 reps

Day 3: Bench Press

Warm-up: 5-10 minutes of light cardio and dynamic stretching
Bench Press: 5 sets of 5 reps at 65% 1RM
Incline Bench Press: 3 sets of 8 reps
Dumbbell Press: 3 sets of 10 reps
Tricep Pushdowns: 3 sets of 12 reps

Day 4: Overhead Press

Warm-up: 5-10 minutes of light cardio and dynamic stretching
Overhead Press: 5 sets of 5 reps at 65% 1RM
Lateral Raises: 3 sets of 10 reps
Rear Delt Flys: 3 sets of 12 reps
Bicep Curls: 3 sets of 10 reps

Progressive Overload

Progressive overload is a critical component of the 5/3/1 program. It involves gradually increasing the weight lifted over time to challenge the muscles and promote strength gains. The program uses a series of percentages and reps to ensure that the individual is progressively overloading their muscles.

Calculating Percentages

To calculate the percentages, the individual must first determine their 1RM for each lift. The 1RM is the maximum weight that can be lifted for one rep. Once the 1RM is determined, the individual can calculate the percentages using the following formula:

65% 1RM: 0.65 x 1RM
75% 1RM: 0.75 x 1RM
85% 1RM: 0.85 x 1RM

Making Adjustments

While the 5/3/1 program is designed to be a straightforward and easy-to-follow program, it may be necessary to make adjustments to ensure that the individual is progressively overloading their muscles. The program allows for adjustments to be made based on the individual's progress and goals.

Adding Volume

One way to add volume to the program is to increase the number of reps or sets. For example, the individual can add an additional set of 5 reps at 65% 1RM for each lift.

Increasing Weight

Another way to add volume to the program is to increase the weight lifted. For example, the individual can increase the weight by 2.5-5lbs each week.

Deload Weeks

Deload weeks are an essential component of the 5/3/1 program. They involve reducing the weight lifted and the number of reps to allow the muscles to recover and rebuild.

Deload Week 1

Reduce the weight lifted by 10-15%
Reduce the number of reps by 2-3

Deload Week 2

Reduce the weight lifted by 20-25%
Reduce the number of reps by 4-5

Conclusion

The 5/3/1 program is a simple yet effective program that can help individuals increase their overall strength and muscle mass. By understanding the template and making adjustments as needed, individuals can ensure that they are progressively overloading their muscles and achieving their goals.