Wendler “More Squatting”

by Munster B.

Program Description

Leverage the Wendler 5/3/1 scheme with more practice squatting.

Program Overview

Level
Intermediate
Goal
Powerlifting
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
50 minutes
Created
May 24, 2025 12:31
Last Edited
May 24, 2025 08:27

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

1

Belt Squat

5

1

5 reps

3 reps

-

-

2

Bench Press (Dumbbell)

3

10-15 reps

-

3

Single Arm Row (Dumbbell)

3

10 reps

-

Day 1

1

Belt Squat

2

4

5 reps

3 reps

-

-

2

Bench Press (Dumbbell)

3

10-15 reps

-

3

Single Arm Row (Dumbbell)

3

10 reps

-

Day 1

1

Belt Squat

3

2

1

5 reps

3 reps

1 reps

-

-

-

2

Bench Press (Dumbbell)

3

10-15 reps

-

3

Single Arm Row (Dumbbell)

3

10 reps

-

Day 2

1

Belt Squat

3

3 reps

-

2

Incline Bench Press (Dumbbell)

3

10-15 reps

-

3

Chin-Up (Bodyweight)

3

10 reps

-

Day 2

1

Belt Squat

3

3 reps

-

2

Incline Bench Press (Dumbbell)

3

10-15 reps

-

3

Chin-Up (Bodyweight)

3

10 reps

-

Day 2

1

Belt Squat

3

3 reps

-

2

Incline Bench Press (Dumbbell)

3

10-15 reps

-

3

Chin-Up (Bodyweight)

3

10 reps

-

Day 3

1

Belt Squat

2

1

3 reps

1 reps

-

-

2

Decline Bench Press (Barbell)

5

1

5 reps

3 reps

-

-

3

Pull-Up (Bodyweight)

3

10 reps

-

Day 3

1

Belt Squat

2

1

3 reps

1 reps

-

-

2

Decline Bench Press (Barbell)

2

4

5 reps

3 reps

-

-

3

Chin-Up (Bodyweight)

3

10 reps

-

Day 3

1

Belt Squat

2

1

3 reps

1 reps

-

-

2

Decline Bench Press (Barbell)

3

2

1

5 reps

3 reps

1 reps

-

-

-

3

Chin-Up (Bodyweight)

3

10 reps

-

Day 4

1

Belt Squat

3

3 reps

-

2

Incline Bench Press (Dumbbell)

3

10-15 reps

-

3

Chin-Up (Bodyweight)

3

10 reps

-

Day 4

1

Belt Squat

3

3 reps

-

2

Incline Bench Press (Dumbbell)

3

10-15 reps

-

3

Chin-Up (Bodyweight)

3

10 reps

-

Day 4

1

Belt Squat

3

3 reps

-

2

Incline Bench Press (Dumbbell)

3

10-15 reps

-

3

Chin-Up (Bodyweight)

3

10 reps

-

Day 5

1

Belt Squat

1

1

1

5 reps

3 reps

1 reps

-

-

-

2

Behind-the-Neck Push Press

5

1

5 reps

3 reps

-

-

3

Deadlift (Barbell)

5

1

5 reps

3 reps

-

-

Day 5

1

Belt Squat

2

1

3 reps

1 reps

-

-

2

Behind-the-Neck Push Press

2

4

5 reps

3 reps

-

-

3

Deadlift (Barbell)

2

4

5 reps

3 reps

-

-

Day 5

1

Belt Squat

1

1

1

5 reps

3 reps

1 reps

-

-

-

2

Behind-the-Neck Push Press

3

2

1

5 reps

3 reps

1 reps

-

-

-

3

Deadlift (Barbell)

3

2

1

5 reps

3 reps

1 reps

-

-

-

Day 3

1

Belt Squat

2 Sets

1 Set

3 Reps

1 Reps

-

-

2

Decline Bench Press (Barbell)

5 Sets

1 Set

5 Reps

3 Reps

-

-

3

Pull-Up (Bodyweight)

3 Sets

10 Reps

-

Day 2

1

Belt Squat

3 Sets

3 Reps

-

2

Incline Bench Press (Dumbbell)

3 Sets

10-15 Reps

-

3

Chin-Up (Bodyweight)

3 Sets

10 Reps

-

Day 1

1

Belt Squat

5 Sets

1 Set

5 Reps

3 Reps

-

-

2

Bench Press (Dumbbell)

3 Sets

10-15 Reps

-

3

Single Arm Row (Dumbbell)

3 Sets

10 Reps

-

Day 4

1

Belt Squat

3 Sets

3 Reps

-

2

Incline Bench Press (Dumbbell)

3 Sets

10-15 Reps

-

3

Chin-Up (Bodyweight)

3 Sets

10 Reps

-

Day 5

1

Belt Squat

1 Set

1 Set

1 Set

5 Reps

3 Reps

1 Reps

-

-

-

2

Behind-the-Neck Push Press

5 Sets

1 Set

5 Reps

3 Reps

-

-

3

Deadlift (Barbell)

5 Sets

1 Set

5 Reps

3 Reps

-

-