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

work hard on Option Two. This option is great for those lacking time AND who want to build strength and size. The assistance work is hard, heavy and high volume. You WILL get sore!
     
    5/3/1 Full Body Training
    Full body training is nothing new. Older bodybuilders championed this style of training and it has been popularized by Bill Starr and Mark Rippetoe in the strength training world. I believe that this is a great way to train, from beginner to advanced, provided that you program the training and the lifts correctly. There are three parts (the fourth part is optional) to this program and you need to do each phase for at least two months before you move to the next phase.
    This will assure that your body gets used to the different training and the frequency of the lifts.
    Remember that all percentages are based on your training max.
    The basic outline of this program is that you will squat, do some kind of press and some kind of pull every day, three days per week. You will always squat first.
    Phase One:
    Monday
    Bench Press – 5/3/1 sets and reps
    Squat – 5/3/1 sets and reps
    Chins/Pull-ups – 3 sets of 10 reps
    Dumbbell Bench Press – 3 sets of 10-15
    Friday
    reps
    Squat – 40%x5, 50%x5, 60%x5
    Dumbbell Rows – 3 sets of 10 reps
    Press - 5/3/1 sets and reps
    Wednesday
    Deadlift - 5/3/1 sets and reps
    Squat – 40%x5, 50%x5, 60%x5
     
    Notes:
     The squat weights are initially fairly light to help you get used to the increased squatting.
    Feel free to push the reps on each of these sets to 10 reps (on the extra squat days).
     For the push exercise (dumbbell bench press) and the two pulling exercises (chins and dumbbell rows) feel free to substitute any kind of push or pulling exercise you like.
     
    Phase Two:
    Monday
    Bench Press – 5/3/1 sets and reps
    Squat – 5/3/1 sets and reps
    Chins/Pull-ups – 3 sets of 10 reps
    Dumbbell Bench Press – 3 sets of 10-15
    Friday
    reps
    Squat – 65%x3, 75%x3, 85%x3
    Dumbbell Rows – 3 sets of 10 reps
    Press - 5/3/1 sets and reps
    Wednesday
    Deadlift - 5/3/1 sets and reps
    Squat – 65%x3, 75%x3, 85%x3
    Notes:
     The intensity (percentage of your 1RM) is increased on the extra squat days. This will allow you to get used to squatting heavier weights on the squat more frequently. The volume is still low.
     For the push exercise (dumbbell bench press) and the two pulling exercises (chins and dumbbell rows) feel free to substitute any kind of push or pulling exercise you like. These exercises can include: incline presses, dumbbell incline press, dumbbell press, floor press, dumbbell floor press, dips, lat pulldowns, chest supported rows and t-bar rows.
     
    Phase Three:
    Monday
    Bench Press – 5/3/1 sets and reps
    Squat – 5/3/1 sets and reps
    Chins/Pull-ups – 3 sets of 10 reps
    Dumbbell Bench Press – 3 sets of 10-15
    Friday
    reps
    Squat – 75%x3, 85%x3, 95%x1
    Dumbbell Rows – 3 sets of 10 reps
    Press - 5/3/1 sets and reps
    Wednesday
    Deadlift - 5/3/1 sets and reps
    Squat – 75%x3, 85%x3, 95%x1
     
    Notes:
     The intensity is greatly increased on the extra squat days. After 2-4 months of the first phases, your body will be ready for the increased squatting and the increased intensity.
     For the push exercise (dumbbell bench press) and the two pulling exercises (chins and dumbbell rows) feel free to substitute any kind of push or pulling exercise you like.
    These exercises can include: incline presses, dumbbell incline press, dumbbell press, floor press, dumbbell floor press, dips, lat pulldowns, chest supported rows and t-bar rows.
     
    Phase Four (OPTIONAL INSANITY)
    Monday
    Bench Press – 5/3/1 sets and reps
    Squat – 5/3/1 sets and reps
     3 sets of 10 reps of chins between
    all bench press sets, including
     3 sets of 5 reps of box jumps in
    warm-ups
    between squat warm-ups
    Good Mornings – 3 sets of 10 reps
     3 sets of 10 reps of chins between
    squat sets
     3 sets of 10 reps of chins between
    all good morning sets
    Power Clean –