Wendler's 3/5/1 - Powerlifting (Squat everyday)

Elevate your strength with Wendler's 3/5/1 Powerlifting program, designed for serious lifters looking to maximize their squat performance. Over 6 weeks, you'll train four days a week, focusing on barbell squats and accessory lifts like the bench press, military press, and sumo deadlifts. This program emphasizes progressive overload, ensuring you build power and endurance while honing your technique. Get ready to push your limits and achieve new personal records in the gym!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Squat (Barbell)

Sumo Deadlift (Barbell)

Plank

Bench Press (Barbell)

Military Press (Barbell)

Incline Bench Press (Dumbbell)

Face Pull

Tricep Pushdown (Cable)

Bicep Curl (Cable)

Deadlift (Barbell)

Chest Supported Row (Machine)

Dips

Pull-Up (Weighted)

Lateral Raises

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Recovery

Peak

Deload

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