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.
Table of Contents
What is the Periodization Bible Template?
It assigns three assistance categories to each training day and has you hit each one for 5 sets of 10 to 20 reps. The loads are moderate to light and the volume is high, because the goal here is size and conditioning. Maximal strength is the main lift’s job, not the assistance work’s. The categories per day are:
- Squat day: low back, quads, abs
- Deadlift day: hamstrings, quads, abs
- Bench day: chest or shoulders, lats or upper back, triceps
- Press day: chest or shoulders, lats or upper back, triceps
Periodization Bible Example
On squat day, with a squat training max of 300 lb, you run your main 5/3/1 sets and then pick one exercise from each category for 5 sets of 10 to 20:
- Low back: Good Morning, 5 sets x 15 reps
- Quads: Leg Press, 5 sets x 15 reps
- Abs: Hanging Leg Raise, 5 sets x 20 reps
The exact exercises are up to you. Pick movements that train the listed category and target your weak points, and keep the loads light enough to actually finish all 5 sets in the rep range.
Who Should Use It
This template is for lifters who want noticeable size and conditioning alongside their strength work and who can recover from a lot of assistance volume. It’s one of the higher-volume 5/3/1 templates. If three exercises at 5 sets of 10 to 20 feels like too much, Boring But Big or the Triumvirate are lighter ways to add muscle.
Periodization Bible Resources
Here are some helpful discussions of the Periodization Bible template:
- Periodization Bible Program Critique (T-Nation)
- A Hardcore Look at Wendler’s 5/3/1 (Muscle & Strength)
- r/531Discussion (Reddit)
5/3/1 Glossary
Learn about other 5/3/1 terms in our 5/3/1 glossary.
5/3/1 Forever Book (Recommended Reading)
To best utilize the 5/3/1 training framework, the book is highly recommended. It’s a small investment for a lifetime of training knowledge.
The most up-to-date and complete collection of Jim Wendler's 5/3/1 programming framework. Contains dozens of templates to keep 5/3/1 fresh and adaptable.
