Unlock your strength potential with the 5/3/1 for Hardgainers program, designed specifically for those looking to build muscle and increase power over 3 weeks. This 4-day weekly routine emphasizes foundational lifts like the squat and deadlift, supplemented with targeted accessory work to enhance overall performance. Each session is strategically crafted to push your limits while allowing for recovery, ensuring you make consistent gains. Perfect for the dedicated lifter ready to transform their physique and strength in a garage gym setup.

Push assistance: Dip, push-up, or dumbbell bench/incline/press (choose one) – 50-100 total reps

Pull assistance: Pull-up, row, lat pulldown, inverted row, curl, shrug (choose one) – 50-100 total reps

Single leg / core assistance: Any abdominal, low back, single-leg movement, kettlebell swing, kettlebell snatch (choose one) – 50-100 total reps

https://www.jimwendler.com/blogs/jimwendler-com/5-3-1-for-hardgainers

5/3/1 for Hardgainers

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Week 1

Week 2

Week 3

Squat (Barbell)

Push Accessories

Pull Accessories

Single Leg / Core Accessories

Bench Press (Barbell)

Prowler/Air Dyne

Deadlift (Barbell)

Overhead Press (Barbell)

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