New to Wendler? READ THIS!

J Wendler 4 Week Program

  • Start light
  • Progress slowly
  • Each training cycle lasts 4 weeks.
  • You will train 2 days per week (this will be up to you to decide on the days).

• One day will be devoted to ONE of the following: Back Squats ( Mondays), Shoulder Press/Push Press (Tuesday/Friday), Deadlift (Wednesday/Thursday). If you come Unlimited, you will aim to get in all 4 lifts.  If you only come twice a week, you only do 2 lifts, 3x/week, 3 lifts.

• The first week you will do 3 sets of 5 reps (3×5).

• The second week you will do 3 sets of 3 reps (3×3).

• The third week you will do 1 set of 5 reps, 1 set of 3 reps and 1 set of 1 rep (5/3/1).

• The fourth week you will do 3 sets of 5 reps (3×5). This is an easy deload week.

• After the fourth week, you begin again with 3 sets of 5 reps IF DESIRED

Before You Start:

  • Estimate your 1RM for the lift.
  • Take 80% or 85% of your supposed max and perform as many reps as possible.

• Plug the reps and the weight into this formula to get your estimated 1RM:

Weight x Reps x .0333 + Weight = Estimated 1RM

 Program:

  • take 90% of your max (or proposed max) and use this as your “max” for the first 4 weeks. Leave your ego at the door and do it correctly.  You don’t have to train maximally to get strong. You just have to train optimally. J
  • Warm Up:

• 1×5 @ 40%

• 1×5 @ 50%

• 1×3 @ 60%

  • Work Set
Week 1 Week 2 Week 3 Week 4 – DELOAD
65% x 5 reps 70% x 3 reps 75% x 5 reps 40% x 5 reps
75% x 5 reps 80% x 3 reps 85% x 3 reps 50% x 5 reps
85% x 5 or more reps 90% x 3 or more reps 95% x 1 or more reps 60% x 5 reps
  • Last Set: This last set should be a ball buster, though, and it’s the one you really need to focus on. This is when you dig in and try to move the world. I highly recommend having a goal in mind for these last sets.
  • in the 4 week (your deload week), you should NOT be going for max reps. This is a week to get some light work in and prime yourself for the next month of training.