Unpopular Wendler Template - Beyond

Bigger Stronger Leaner Jim Wendler 5/3/1 Coaching
1

Template from the book:

Squat
Bench Press

Deadlift
Press

Squat
Bench Press

Deadlift
Press

My 4 day fullbody template from this:

Olympic Squat 5/3/1+
CG Bench Press 5x8-12
Pull Ups 50 Reps
Hanging Leg Raise 5 Sets

Deadlift 5/3/1+
Overhead Press 5/3/1+
Face Pulls 100 Reps
BB Curls 5 Sets

2ct Olympic Squat 4x6/5x5/6x4
Bench Press 5/3/1+
DB Rows 5 Sets
Weighted Planks 3 Sets

Sumo-Deadlift @FSL 5x8
Overhead Press @FSL 5x8
Face Pulls 100 Reps
Hammer Curls 5 Sets

Deload after 3 weeks

  • 2 times conditioning (Running)
  • Mobilitywork every day in the morning
2

I’m not sure i’d label this as unpopular. Heaps of people run full body splits similar to this.

But this looks like a really good program, straight up and simple I really like the layout of it.

My only suggestion might be maybe change one of the facepulls to band pull aparts or something just to avoid doubling up on them and it getting boring, and BPA’s are a beast.

1 Like
3

I talked with a good friend and powerlifter about the template and would change sth.

Olympic Squat 5/3/1+
Medium Grip Bench Press 5x8-12
Chin Ups 50 Reps
Hanging Leg Raise 5 Sets

Deadlift 5/3/1+
Push Press 5/3/1+
Band Pull Aparts 100 Reps
BB Curls 5 Sets

2ct Olympic Squat 4x6/5x5/6x4
Bench Press 5/3/1+
DB Rows 5 Sets
Dips 3 Sets

Frontsquat 5x8
Press @FSL 5x8
Face Pulls 100 Reps
Hammer Curls 5 Sets

Deload after 3 weeks

  • 2 times conditioning (Running)
  • Mobilitywork every day in the morning

Do you agree with the template Jim? And thank you for the book, it doesn´t get boring :slight_smile:

4

There are numerous programs (not templates) in the new book that have same basic structure (squat and bench on one day and dead/press on the other). But I’d recommend a program not a template. We have discussed this many,many times on Tnation.