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Wendler's 3/5/1 - PR SET, JOKERS AND FSL

by Rihards D.
2 athletes joined

Program Description

After each 4 weeks increase squat and deadlift TM by 5kg / 10lbs. After each 4 weeks increase ohp and bench press by 2.5kg / 5lbs. On last week, second 100% set can be above 100% depending on how you feel. 1RM you enter should be around 90% of your actual 1RM.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    180 minutes
  • Created
    Jun 03, 2025 06:16
  • Last Edited
    Aug 12, 2025 10:52

Summary

Unlock your strength potential with Wendler's 3/5/1 - PR Set, Jokers, and FSL program. Over four weeks, you'll hit the gym four times a week, focusing on compound lifts like squats, bench presses, and deadlifts, while incorporating accessory movements to build muscle and enhance performance. This structured approach allows you to progressively overload, ensuring you crush your personal records while developing a solid foundation. Get ready to elevate your training and achieve impressive gains!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.6%
Glutes
13.2%
Front Delts
12%
Triceps
11.3%
Hamstrings
10.7%
Chest
8.7%
Middle Delts
6.8%
Abs
6.4%
Upper Back
4.9%
Lower Back
4.7%
Biceps
2.6%
Adductors
2.6%
Forearms
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1
1
1
3+ reps
1+ reps
1+ reps
90%
95%
100%
3
Squat (Barbell)
5
5 reps
70%
4
Single Leg Press
4
6-8 reps
RPE 7-9
5
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7-9
6
Plank
2
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Squat (Barbell)
5
5 reps
70%
3
Single Leg Press
4
6-8 reps
RPE 7-9
4
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7-9
5
Plank
2
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Squat (Barbell)
1
2
1+ reps
1+ reps
95%
100%
3
Squat (Barbell)
5
5 reps
75%
4
Single Leg Press
4
6-8 reps
RPE 7-9
5
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7-9
6
Plank
2
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Squat (Barbell)
5
5 reps
50%
3
Single Leg Press
4
6-8 reps
RPE 7-9
4
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7-9
5
Plank
2
0.5-1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
3+ reps
1+ reps
1+ reps
90%
95%
100%
3
Bench Press (Barbell)
5
5 reps
70%
4
Upright Row (Barbell)
3
6-8 reps
RPE 7-9
5
Bicep Curl (Cable)
4
6-8 reps
RPE 8-10
6
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Bench Press (Barbell)
5
5 reps
65%
3
Upright Row (Barbell)
3
6-8 reps
RPE 7-9
4
Bicep Curl (Cable)
4
6-8 reps
RPE 8-10
5
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
75%
85%
2
Bench Press (Barbell)
1
2
1+ reps
1+ reps
95%
100%
3
Bench Press (Barbell)
5
5 reps
75%
4
Upright Row (Barbell)
3
6-8 reps
RPE 7-9
5
Bicep Curl (Cable)
4
6-8 reps
RPE 8-10
6
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Barbell)
5
5 reps
50%
3
Upright Row (Barbell)
3
6-8 reps
RPE 7-9
4
Bicep Curl (Cable)
4
6-8 reps
RPE 8-10
5
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Deadlift (Barbell)
1
1
1
3+ reps
1+ reps
1+ reps
90%
95%
100%
3
Deadlift (Barbell)
5
5 reps
70%
4
Deadlift (Paused)
3
3-5 reps
70%
5
Plank
2
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Deadlift (Barbell)
5
5 reps
65%
3
Deadlift (Paused)
3
3-5 reps
65%
4
Plank
2
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Deadlift (Barbell)
1
2
1+ reps
1+ reps
95%
100%
3
Deadlift (Barbell)
5
5 reps
75%
4
Deadlift (Paused)
3
3-5 reps
75%
5
Plank
2
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Deadlift (Barbell)
5
5 reps
50%
3
Deadlift (Paused)
3
3-5 reps
50%
4
Plank
2
0.5-1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Military Press (Barbell)
1
1
1
3+ reps
1+ reps
1+ reps
90%
95%
100%
3
Military Press (Barbell)
5
5 reps
70%
4
Lateral Raises
4
10-12 reps
RPE 8-10
5
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Military Press (Barbell)
5
5 reps
65%
3
Lateral Raises
4
10-12 reps
RPE 8-10
4
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Military Press (Barbell)
1
2
1+ reps
1+ reps
95%
100%
3
Military Press (Barbell)
5
5 reps
75%
4
Lateral Raises
4
10-12 reps
RPE 8-10
5
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Military Press (Barbell)
5
5 reps
50%
3
Lateral Raises
4
10-12 reps
RPE 8-10
4
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8-10
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
3 Reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1 Set
1 Set
1 Set
3+ Reps
1+ Reps
1+ Reps
90%
95%
100%
3
Squat (Barbell)
5 Sets
5 Reps
70%
4
Single Leg Press
4 Sets
6-8 Reps
@7-9
5
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@7-9
6
Plank
2 Sets
0.5-1 mins
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
3 Reps
40%
50%
60%
70%
80%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3+ Reps
1+ Reps
1+ Reps
90%
95%
100%
3
Bench Press (Barbell)
5 Sets
5 Reps
70%
4
Upright Row (Barbell)
3 Sets
6-8 Reps
@7-9
5
Bicep Curl (Cable)
4 Sets
6-8 Reps
@8-10
6
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
@8-10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
3 Reps
40%
50%
60%
70%
80%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
3+ Reps
1+ Reps
1+ Reps
90%
95%
100%
3
Deadlift (Barbell)
5 Sets
5 Reps
70%
4
Deadlift (Paused)
3 Sets
3-5 Reps
70%
5
Plank
2 Sets
0.5-1 mins
@8
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
3 Reps
40%
50%
60%
70%
80%
2
Military Press (Barbell)
1 Set
1 Set
1 Set
3+ Reps
1+ Reps
1+ Reps
90%
95%
100%
3
Military Press (Barbell)
5 Sets
5 Reps
70%
4
Lateral Raises
4 Sets
10-12 Reps
@8-10
5
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
@8-10