Wendler's 3/5/1 - Powerlifting

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)

Front Squat (Barbell)

Single Leg Press

Romanian Deadlift (Barbell)

Plank

Bench Press (Barbell)

Military Press (Barbell)

Incline Bench Press (Dumbbell)

Face Pull

Tricep Pushdown (Cable)

Bicep Curl (Cable)

Deadlift (Barbell)

Deadlift (Paused)

Chest Supported Row (Machine)

Single-Leg Leg Curl

Dips

Pull-Up (Weighted)

Lateral Raises

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Volume

Peak

Deload

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