Free 5/3/1: The Simplest and Most Effective Training System for Raw Strength (2nd Edition) by Jim Wendler

these, I don’t know what to tell you.
     
    Figure 8: Running Hills in Springfield, Ohio
     
    I don’t care when or how you get this conditioning done, and I don’t care whether it happens on your off days or not. This only time this matters is when you live in the Land of the Vag. Do it when you have time. Make time for it. Just get it done. Nobody ever got strong or got in shape by thinking about it. They did it.
    Training Three Days/Week
    You can use the 5/3/1 method by training either 2, 3 or 4 days per week. This is determined by your schedule and what works best for you. Training four days a week seems to fall in line with most training programs. In my experience, either way works well. When I train three days per week, I get much more motivated to train the lifts, and I recover much better. Here’s how to do it:
    Week 1
     
    Monday
    Wednesday
    Friday
    Military – 3x5
    Deadlift – 3x5
    Bench – 3x5
    Week 2
     
    Squat – 3x5
    Military – 3x3
    Deadlift – 3x3
    Week 3
     
    Bench – 3x3
    Squat – 3x3
    Military – 5/3/1
    Week 4
     
    Deadlift – 5/3/1
    Bench – 5/3/1
    Squat – 5/3/1
    Week 5
     
    Military/Deadlift - Deload
    Bench – Deload
    Squat-Deload
    Week 6 (Begin cycle over
     
    again with new maxes)
     
    Nothing changes with this program. Assistance work stays the same as it would with any normal training routine. Don’t try to overthink this.
    Training Two Days/Week
    Many people can only find two days per week to train. This is ideal if you’re very busy or you have a difficult time recovering. If you’re concentrating on a different training goal – you’re getting in shape, or you’re in-season in a sport – or you’re making a lifestyle change (schooling, family, job) that requires a lot of time and energy, you can try this split. For most people who train two or three days per week, the focus is on the training and the workout – and not on getting stronger. Most people believe that if they can’t lift four days per week, they can’t get stronger or better. This is what’s known as a “piss poor excuse,” and everyone has one of these. If you need to train twice per week, here are two variations you can try.
    Option One:
    Monday
    Wednesday or Thursday
    Squat – 5/3/1 sets and reps
    Deadlift – 5/3/1 sets and reps
    Bench – 5/3/1 sets and reps
    Press – 5/3/1 sets and reps
    Assistance Exercises:
    Assistance Exercises:
     Chin-ups – 3 sets of 10 reps
     Dumbbell Rows – 3 sets of 10 reps
     Back Raises – 3 sets of 15 reps
     Dips – 3 sets of 10 – 15 reps
     Dumbbell Bench Press – 3 sets of
     Good Mornings – 3 sets of 10 reps

10 reps
 Curls – 3 sets of 10 reps
     Rear Laterals – 3 sets of 20 reps
     
    Note: On your off days, I recommend doing some conditioning work (Prowler, hills, etc.) and lots of stretching and foam rolling.
    For your assistance work, I would pick one or two exercises per lift (so, 2-4 total assistance lifts) per day. Again, the most important thing to consider is making progress on the main lifts. Here is another variation.
    Option Two:
    Week 1
    Week 2
    Monday
    Monday
    Squat – 5/3/1 sets and reps
    Deadlift – 5/3/1 sets and reps
    Front Squat – 5 sets of 10 reps
    Safety Bar Squat – 5 sets of 10 reps
    Straight Leg Deadlift – 5 sets of 10 reps
    Good Morning -5 sets of 10 reps
    Hanging Leg Raises – 5 sets of 10 reps
    Weighted Sit-ups – 5 sets of 12-20 reps
    Wednesday or Thursday
    Wednesday/Thursday
    Bench Press – 5/3/1 sets and reps
    Press – 5/3/1 sets and reps
    Press – 5 sets of 10 reps
    Bench Press – 5 sets of 10 reps
    Chin-ups – (do sets of 5-10 reps between all
    Dumbbell Rows – 5 sets of 10 reps
    bench and press sets)
    Side Bends – 5 sets of 10 reps/side
    Ab Wheel – 5 sets of 10 reps
     
    Notes on Training Two Days a Week:
     If you’re training two times per week, I probably wouldn’t use a deload week unless it’s absolutely necessary.
     Don’t be afraid of real y pushing the assistance