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!

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.

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

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. 

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Single Leg Press

Romanian Deadlift (Barbell)

Plank

Bench Press (Barbell)

Upright Row (Barbell)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Deadlift (Barbell)

Deadlift (Paused)

Military Press (Barbell)

Lateral Raises

Incline Bench Press (Dumbbell)

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Volume

Peak

Deload

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