Free Programs and Spreadsheets
Below you'll find a collection of resources for lifting, fitness, and nutrition.
Please note: This is not official 5/3/1 advice and is not associated in any way with Jim Wendler. If you want official 5/3/1 advice, buy the book.
Krypteia is one of the harder programs in 5/3/1 Forever. It’s built on 5’s PRO and First Set Last for the main lifts, paired with a heavy dose of supersetted assistance work. The name comes from the ancient Spartan rite, which tells you most of what you need to know about the intent.
[Read more…]Please note: This is not official 5/3/1 advice and is not associated in any way with Jim Wendler. If you want official 5/3/1 advice, buy the book.
Last Set Last, or LSL, is a supplemental work scheme in 5/3/1. After your main work, you do 5 sets of 5 reps using the percentage from your heaviest (last) working set. It’s the heaviest member of the “set last” family.
[Read more…]Please note: This is not official 5/3/1 advice and is not associated in any way with Jim Wendler. If you want official 5/3/1 advice, buy the book.
Every 5/3/1 workout is built from three layers: the main work, the supplemental work, and the assistance work. Once you know what each one does, you can read any 5/3/1 template at a glance and build your own.
[Read more…]Please note: This is not official 5/3/1 advice and is not associated in any way with Jim Wendler. If you want official 5/3/1 advice, buy the book.
A deload week is a planned easy week built into 5/3/1 to let you recover and come back fresh. You lift light, skip the AMRAP grind, and let fatigue drain off before the next block of hard training.
[Read more…]Please note: This is not official 5/3/1 advice and is not associated in any way with Jim Wendler. If you want official 5/3/1 advice, buy the book.
Boring But Strong, or BBS, is a supplemental work scheme in 5/3/1. After your main work, you do 10 sets of 5 reps on the same lift using First Set Last percentages. It’s the heavier, lower-rep cousin of Boring But Big.
[Read more…]Please note: This is not official 5/3/1 advice and is not associated in any way with Jim Wendler. If you want official 5/3/1 advice, buy the book.
The Bodyweight template is a 5/3/1 assistance option where every accessory movement is a bodyweight exercise. You run the main lift through 5/3/1, then build muscle and work capacity with chin-ups, dips, push-ups, and the like. No extra plates required.
[Read more…]Please note: This is not official 5/3/1 advice and is not associated in any way with Jim Wendler. If you want official 5/3/1 advice, buy the book.
The Periodization Bible is a 5/3/1 assistance template Jim Wendler laid out in the original book, adapted from Dave Tate’s “Periodization Bible” article. You run your main lift through 5/3/1, then attack three assistance exercises for high reps to build muscle and work capacity.
[Read more…]Please note: This is not official 5/3/1 advice and is not associated in any way with Jim Wendler. If you want official 5/3/1 advice, buy the book.
Spinal Tap is a high-frequency 5/3/1 variant where you compress all nine main-lift working sets of a normal three-week cycle into a single workout. Each week becomes its own mini cycle, so you raise the training max every week instead of every three.
[Read more…]Please note: This is not official 5/3/1 advice and is not associated in any way with Jim Wendler. If you want official 5/3/1 advice, buy the book.
“I’m Not Doing Jack Shit” is Jim Wendler’s name for the most stripped-down 5/3/1 template there is. You walk in, train the day’s main lift through its 5/3/1 sets, and walk out. No assistance, no conditioning required, nothing else.
[Read more…]Please note: This is not official 5/3/1 advice and is not associated in any way with Jim Wendler. If you want official 5/3/1 advice, buy the book.
The 3/5/1 progression is a small reordering of the standard 5/3/1 cycle. Instead of opening with the 5s week, you start with the 3s week, then run the 5s week, then finish with the 5/3/1 week. Everything else about the program stays exactly the same.
[Read more…]Please note: This is not official 5/3/1 advice and is not associated in any way with Jim Wendler. If you want official 5/3/1 advice, buy the book.
The 7th Week Protocol is a special week from 5/3/1 Forever that you run after a training block. It comes in two versions: a deload to recover, or a Training Max Test to confirm your training max is still the right number before you push on.
[Read more…]Please note: This is not official 5/3/1 advice and is not associated in any way with Jim Wendler. If you want official 5/3/1 advice, buy the book.
AMRAP stands for “as many reps as possible.” In 5/3/1 it’s the final set of your main lift each day, the one marked with a “+” (5+, 3+, or 1+). Because you’re chasing a new rep record at that weight, it’s also called the PR set, and it’s the engine that drives the whole program.
[Read more…]Please note: This is not official 5/3/1 advice and is not associated in any way with Jim Wendler. If you want official 5/3/1 advice, buy the book.
The Triumvirate is the original assistance template from Jim Wendler’s first 5/3/1 book. The name refers to the three exercises you perform each training day: one main lift run through the standard 5/3/1 progression, plus two assistance exercises.
[Read more…]Please note: This is not official 5/3/1 advice and is not associated in any way with Jim Wendler. If you want official 5/3/1 advice, buy the book.
Jumps and throws are explosive movements, like box jumps and medicine ball throws, that Jim Wendler programs before your main work in 5/3/1. They train power and wake up your nervous system so you’re primed to lift.
[Read more…]Powerlifting is a strength sport that involves lifting maximal weights in three competition lifts: squat, bench press, and deadlift.
The two categories of powerlifting in competitions are raw and equipped lifting.
Raw lifting is more simplistic and only allows equipment that is moderately supportive, such as a lifting belt, knee sleeves or wraps, a singlet, lifting shoes, and wrist wraps.
Equipped powerlifting allows a greater range of supportive equipment to help athletes lift more weight. Equipped lifting gear can include squat and deadlift suits, bench press shirts, wrist straps, lifting shoes, and a lifting belt.
No universal rules dictate raw vs equipped powerlifting. Rules vary based on country or powerlifting federation.
[Read more…]The following is an archived copy of a PDF file that was originally written by Hristo Hristov and published on Powerlifting Watch in 2005. It describes how INOL was created to address shortcomings of Prilepin’s Chart. It is shared below with small modifications.
During the sixties and seventies of the 20th century, Soviet sports scientist A.S.Prilepin collected data from the training logs of more than 1000 World, Olympic, National and European weightlifting champions.
Prilepin synthesized his findings in a very simple table named after himself. Prilepinās table gives time tested workout guidelines as to how did elite weightlifters train. Now, I am talking about training guidelines for pure maximal strength.
Hereās the table:
[Read more…]Rondel Hunte set the powerlifting world on fire with his record-setting 2023 performance at USAPL Raw Nationals competition.
Here’s a look back at five of his most impressive lifts, including the squat, bench, and deadlift that gave him a mind boggling 2,303.8 lb total at the 2023 USAPL Raw Nationals.
Rondel Hunte set a drug-tested world record for the raw deadlift with a 876 lb deadlift. He performed this lift at the 2023 USAPL Raw Nationals, achieving the largest total of all time in the 275 lb weight class with a 2,303.8 lb total.
This is the heaviest deadlift that Rondel Hunte has done in competition, but he has actually gone heavier in the gym!
In the lead up to the 2023 USAPL Raw Nationals, Rondel Hunte pulled an insane 904 pounds. While this was “just” a gym lift, he was able to put it all together a few weeks later on the platform, securing the world record total for the 275 lb weight class.
This lift has certainly raised expectations that Rondel Hunte may be the first person to deadlift 900 lbs in competition within the 275 lb weight class.
This 849 lb squat at the 2023 USAPL Raw Nationals set up Rondel Hunte to achieve the largest raw total of all-time in the 275 lb weight class. This squat was a long grind and was probably the hardest fought lift of the day for Rondel.
This is the 3rd heaviest raw squat among 275 lb drug tested lifters.
Rondel Hunte may be known for his deadlifts (he is known as the “deadlift lord” after all), but he is also a impressive squatter and bench presser. Remember, it takes all three lifts to build a total!
Rondel’s 579 lb bench press was the third heaviest ever in the 275 lb weight class. It was also a massive PR for him, over 20 pounds above his previous best bench press. Like his 849 lb squat, this bench press really makes you appreciate what a well-rounded powerlifter Rondel Hunte is.
This 881 lb deadlift exceeded the 275 lb class world record at the time (850 lb by Bryce Krawczyk), hinting at future record-breaking performances for Rondel Hunte.
Rondel Hunte is an influential powerlifter who has made a significant impact in strength sports. Born and raised in Trinidad and Tobago, Hunte has not only put his name on the international powerlifting map but also brought attention to his home country with his remarkable achievements.
He is known for being an exceptional deadlifter, setting the 275 lb raw drug-tested record with a 876 lb deadlift in 2023. He also holds the world record for the highest raw total among 275 lb drug-tested lifters with a 2,303.8 lb total.
Jesus Olivares has quickly become one of the most exciting and respected powerlifters of all-time. He solidified his position has one of the all-time greats with his electrifying March 2023 performance at the IPF Sheffield Powerlifting Championships, where he totaled 1,152.5 kg (nearly 2,541 pounds), setting the world record for raw, drug-tested powerlifters.
[Read more…]Above you’ll find a discount code to save 20% on programs from Built With Science.
Built With Science is a fitness and nutrition platform created by Jeremy Ethier in 2018. It offers evidence-based training and nutrition programs designed to help individuals achieve their health and fitness goals. The platform provides a wide range of programs, including those aimed at muscle building, fat loss, and overall fitness. The programs are based on scientific research and are designed to be efficient and effective.