Jim Wendler’s 5/3/1: Beach Body Challenge

The key to the challenge is that performance is the main goal, not aesthetics.



Flexibility/Mobility: I recommend you do the Defranco Agile 8 prior to training and at least two times per day. This will help with your recovery.

- Conditioning: Your conditioning work must meet your current goals and your current fitness level. This is to be determined by you. It shouldn't interfere with the goals of the challenge. If it does, do something different.

Diet: I recommend using the same eating template as the Boring But Big Challenge

- Box Jumps/Med Ball Throws: I recommend doing only 3 x 3-5 box jumps or 15 med ball throws before you begin training. Do not do any more than this.

- Use straps on the hang clean. Do not use them for the dumbbell rows.

- Take adequate rest time between each lift. If you've made the commitment to get stronger in the weight room, make the commitment to doing things correctly. Quality over quantity. Quality over everything.

- If you feel your form is beginning to break when doing hang cleans, please stop. There's a difference between "strong but acceptable" and "really shitty." If you're toeing that line, recognize it.

- This is not a time to be pushing any conditioning. I recommend you choose a "consistency goal" for this challenge.

The key to the challenge is that performance is the main goal, not aesthetics.

For the hang clean, squat, deadlift, and press, you'll need to establish a Training Max (TM). The TM will be 90% of your best gym lift. (Don't base your TM off any competition lifts). For example, if your best gym squat is 400 pounds, your TM would be 360 pounds (90% of 400).

After the third week, you'll raise your TM for each lift. The squat, deadlift, and hang clean will be raised 10 pounds per lift. If your hang clean TM is under 200 pounds, increase the TM by only 5 pounds. The press will be raised 5 pounds. Remember that all percentages listed in the program are based on your TM.

NOTES:
- Flexibility/Mobility: Advised to do the Defranco Agile 8 prior to training and at least two times per day. This will help with your recovery. Box Jumps/Med Ball Throws - do only 3 x 3-5 box jumps or 15 med ball throws before you begin training. Do not do any more than this. Don't neglect your mobility and flexibility. Devoting 10-20 minutes a day to these areas can help in the short term and the long term. Spend some time on it, but that doesn't mean you need to spend 4.5 hours a day on it, either. Balance does not mean "equal time."

- Conditioning: Your conditioning work must meet your current goals, your current fitness level, and what you have access to. It shouldn't interfere with the goals of the challenge. If it does, do something different. This is not a time to be pushing any conditioning. Choose a "consistency goal" for this challenge. This isn't difficult and will allow you to remain in fairly good shape and aid in recovery.

- Diet: Be sure you're eating for performance. Too many people eat too few calories and are scared to succeed. Success in the weight room requires the discipline to eat correctly. If you wish to get stronger, don't sabotage your training via diet.

- Training: Use straps on the hang clean. Do not use them for the dumbbell rows. Take adequate rest time between each lift. If you've made the commitment to get stronger in the weight room, make the commitment to doing things correctly. Quality over quantity. Quality over everything. If you feel your form is beginning to break when doing hang cleans, please stop. There's a difference between "strong but acceptable" and "really shitty." If you're toeing that line, recognize it. However, the Internet Form Police piss on any lift not done to their standards, which are inversely proportional to their strength and experience levels. Don't let any boy judge your lifts. Judge your own.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Squat (Barbell)

Hang Clean

Overhead Press (Barbell)

Fat Bar Curl

Neck Extension

Deadlift (Barbell)

Dumbbell Row

Neck Flexion

Rope Chin-Up

W2D2: 65%

The point of this deload is to take stress off the body, but still stress the muscles. 

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