I was talking to Jim Wendler this week during our training session and told him I wanted to write another article for elitefts, but I wasn't sure what to write. Jim told me to write up a 9 or 12 week program based on the training we have been doing. After little thought, we wrote up a 12-week program like Jim suggested. Here's what we developed:
Before starting this program, you need to find out an accurate training max (TM) for yourself. To find your training max, take your one rep max (1RM) and multiply it by 0.85. This is now your training max. You will use your training max to calculate your work sets. Here is a example:
Squat 1RM: 500
Squat TM: 500 x 0.85: 425
Once you have determined each of your training maxes, you use those numbers to determine your work sets. To calculate your work sets, you will take your training max and multiply it by the percentages I will supply you with through the program. This program will be done in three-week cycles. After each three-week cycle you will add five pounds to your bench and overhead press, and you will add ten pounds to your squat and deadlift. Here is a example of one cycle:
Week One
Set 1 x 5 (Training Max x .70)
Set 2 x 5 (Training Max x .80)
Set 3 x 5 (Training Max x .90)
Week Two
Set 1 x 5 (Training Max x .65)
Set 2 x 5 (Training Max x .75)
Set 3 x 5 (Training Max x .85)
Week Three
Set 1 x 5 (Training Max x .75)
Set 2 x 5 (Training Max x .85)
Set 3 x 5 (Training Max x .95)
Add 10 pounds to squat and deadlift training max. Add 5 pounds to overhead and bench training max then start next cycle.
The Program
Weeks 1-3
Example of how each week in the cycles are set up above.
Main Lifts — 5 Reps All Sets
Monday- Squat
Supplemental Work — 5 x 5 with first set
Wednesday — Overhead Press
Supplemental Work — 5 x 5 with first set
Friday — Deadlift and Bench
Supplemental Work — 5 x 5 with first set
Accessory Work
Monday — Rows, Abs, Back Raises, Prowler
Wednesday — Chin Ups, Dips, Curls, Prowler
Friday — Abs, Back Raises, Prowler
Weeks 4-6
Main Lifts — 5 Reps All Sets
Monday — Squat
Supplemental Work — 50 total reps with first set
Wednesday — Overhead Press
Supplemental Work — 50 total reps with first set
Friday — Deadlift and Bench
Supplemental Work — 50 total reps with first set
Conditioning — Weight vest walk x 2 miles, 4 days a week
Accessory Work
Monday — Abs, Back Raises
Wednesday — Chin ups x 50 reps
Friday- Abs, Back Raises
Weeks 7-9
Main Lifts — 5 Reps All Sets
Monday — Squat
Supplemental Work — 5 x 3 pause squat with first set
Wednesday — Overhead Press
Supplemental Work — 10 x 5 with first set
Friday — Deadlift and Bench
Supplemental Work — Bench 10 x 5 with first set
Deadlift 5 x 5 with snatch grip, first set
Accessory Work
Monday — Abs, Back Raises, Prowler
Wednesday — Chin Ups x 50 reps
Friday — Prowler
Weeks 10-12
Main Lifts 5x5, Last Set to a Rep PR (No Supplemental Work)
Monday — Squat
Wednesday — Overhead Press
Friday — Deadlift and Bench
Accessory Work
Monday — Abs, Back Raises, Prowler
Wednesday — Chin ups, Curls
Friday — Abs, Back Raises, Prowler
Don't Sabotage the Program
This program is made to be followed strictly. If you sabotage this program you will not see as much progress through the twelve weeks. From what I have seen in the past with good programs, a lot of lifters will say that the program is not for them or that they didn't see the progress they wanted to with the program. What they don't tell you is all the extra lifts they added, or some other bullshit they did during the training program. That is what you call sabotaging the program. From experience with Jim Wendlers 5/3/1 program, I have found that if I I'm not a dumbass and I follow the program strictly, I continue to get bigger, stronger, and faster. Don't let that ego get to you — follow the program.
Caleb Sexton is a senior at Urbana University studying Sport's Management. Currently an intern at elitefts, Caleb works at Fed Ex Freight and trains for powerlifting.
1.) The generic cycle chart at the top lists 3 work sets of 5 reps (3x5) in total (varying percentages of course). However, in the detailed program layout you list ’Supplemental work – 5x5 with first set'. Using week 1 as an example, would that mean our ’Supplemental work’ is actually our working Set 1 (70%) repeated 5 times before moving on to the final two work sets?
2.) As others have questioned… what are the base percentages for the 5x5 in weeks 10-12?
3.) Can you suggest replacement accessories for prowler work (Farmers walk / weighted tire drag etc.)?
Thank you very much for what you’ve laid out already, it’s greatly appreciated!
Thanks again for the work you’ve put into these articles!
I wish to do this during my rugby pre season in which we will have 2-3 practices per week.
Would this program be alright to perform while doing this additional training? (pre season practices are not as rigorous)
Also would including sprints at the beginning or end of Monday or Fridays workouts be alright?
Thanks!
Every lift went up. Added 60+ lb to my total (squat suffered a little because of a minor injury), and added fifteen lb. to my overhead press. I'm a 45 year old father of four, and I've never felt stronger in my life. Just wanted to say thanks for writing this.