4.0
(1 rating)
Program Description
5x3/5/1 85% Training Max The main movement stays the same and keeps strength in the program. This allows you to progress from week to week and actually get stronger, something lacking in about 99% of non-assisted bodybuilders' routines. When you push the assistance in the program below, keep the reps on the final set to just the bare minimum or just slightly over. For conditioning, I highly recommend 30-40 minutes of walking every day. Yes, walking. If you're asking why something so non-strenuous: if physique goals are your only concern, do not let the conditioning take away from your recovery. https://www.jimwendler.com/blogs/jimwendler-com/101075206-5-3-1-and-bodybuilding
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting, Powerbuilding
- EquipmentFull Gym
- Program Length3 weeks
- Time Per Workout60 minutes
- CreatedNov 25, 2024 01:27
- Last EditedSep 17, 2025 02:31
Summary
Unleash your potential with the 5/3/1 For Bodybuilding program, designed to build strength and muscle in just 3 weeks. This 4-day split focuses on compound lifts and accessory work, ensuring you maximize gains while honing your physique. Each session targets key muscle groups, from shoulders and biceps to back and chest, with a mix of barbell and dumbbell exercises. Perfect for those ready to elevate their training and achieve impressive results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.3%
Quadriceps
12.1%
Front Delts
10.8%
Hamstrings
10.5%
Chest
10%
Middle Delts
8.6%
Abs
8.1%
Glutes
7.8%
Upper Back
4.4%
Lower Back
3.9%
Lats
3.9%
Biceps
3.4%
Adductors
1.5%
Abductors
0.6%
Rear Delts
0.5%
Forearms
0.5%
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00Â /Â 5
Peter F.Age 40, Man
9 months ago
5/3/1 templates are always great, this one adds some fun bro movements.