Welcome To Jim Wendler s The Frequency Project Inside you ll get an exclusive never released before look at a strength building template that has worked wonders for Jim and his clients.
5/3/1 Frequency Project Goals: Strength Training Age: Advanced, 5+ years of consistent training, competitive minds. Must be familiar with all the lifts. Length of Cycle: 2-4 months Program Overview 2, 5/3/1 Training Cycles per month (no deload) 24 workouts per month Final sets are done for minimal reps only; never go for max reps You have 3 options for every squat, press and bench press workout: Do minimum reps Do minimum reps and a single at your training max. Do minimum reps, a single at your training max and keep working up. The 3 options are going to be entirely based on how you feel each workout. None of the options are programmed so you must use your body, mind and best judgment. Deadlift workouts will be done for minimum reps only. There will be no singles done. Deadlift workouts will never do more than 3 reps per set. On the 3x5 days, you will do 3 sets of 3 reps, with the same percentages as the 3x5 days. Only the reps change. On the 5/3/1 day, you will do 3/3/1 only the reps change; percentages stay the same. There will be no conditioning done during the 5/3/1 Frequency Project. If your goals are conditioning based, do not choose this workout. Recovery is paramount. Take proper steps to ensure that your body and mind are ready for each workout. Nutrition: eat 1.5-2g of protein/pound of bodyweight per day. Majority of protein must come from food sources such as chicken, Yish, beef and eggs. I highly recommend dark meat chicken, beef and whole eggs. Not recommend for anyone that is unable to commit to a training program, mentally weak, complains about having a bad workout or is unsure about
assistant work. No questions about assistant work will be answered in regards to this program. This program is also not recommended for those that just want to progress faster ; that is not the point of this program. Start at 90% of your max and progress as normal between cycles. You will have 24 workouts to do each month off days are based on your own schedule. Choose them wisely. If you are sore, you are doing the program wrong as your body is not ready for this training and your recovery protocols are not well established. You must learn to walk before you run. The program will take a 3/5/1 approach to the weeks; this is similar to the 5/3/1 for Powerlifting program. Lat /Upper Back exercises recommended: dumbbell rows, chest supported rows, chin- ups/pull- ups, any machine row, lat pulldown, band pull- aparts, rear raises and face pulls. Choose 1 exercise per workout for 3-5 sets. Do not do barbell rows due to stress on lower back; this is non- negotiable. Rotator and biceps work all based on rehab protocols. Only lower back work recommended is back raises and Reverse Hyperextensions these are done for 3 sets of 10-15 reps. Abdominal exercises and sets/reps based on your preference.
Workout 1 Press 3 sets of 3 reps, singles Workout 2 Workout 3 Bench Press 3 sets of 3 reps, singles Workout 4 Squat 3 sets of 3 reps, singles Workout 5 Press 3 sets of 5 reps, singles Workout 6 (using Workout 7 Bench Press 3 sets of 5 reps, singles Workout 8 Squat 3 sets of 5 reps, singles Workout 9 Workout 10 Deadlift 3/3/1 (using 5/3/1 percentages) Workout 11 Workout 12 Squat 5/3/1, singles if After Workout 12, increase training maxes for each lift accordingly.
Workout 13 Press 3 sets of 3 reps, singles Workout 14 Workout 15 Bench Press 3 sets of 3 reps, singles Workout 16 Squat 3 sets of 3 reps, singles Workout 17 Press 3 sets of 5 reps, singles Workout 18 (using Workout 20 Squat 3 sets of 5 reps, singles Workout 21 Workout 22 Deadlift 3/3/1 (using 5/3/1 percentages) Workout 23 Workout 24 Squat 5/3/1, singles if After Workout 24, increase training maxes for each lift accordingly. Workout 19 Bench Press 3 sets of 5 reps, singles