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
- 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.