Workout Protocol

A complete strength and conditioning program built around Wendler's 5/3/1 — designed for someone who wants to get stronger, lose fat, build muscle, and stay mobile and healthy while working a demanding office job.

Program: Wendler's 5/3/1 with First Set Last (FSL) supplemental work + bodybuilding accessories Schedule: 4 lifting days, 2 conditioning days, 1 recovery day Training window: Morning — commute to the gym, train for 60 min, shower, start work

Weekly Structure

Lower body lifts (squat Monday, deadlift Friday) are separated by 4 days. Upper body lifts (bench Tuesday, OHP Thursday) are separated by 2 days. Wednesday's endurance session sits between upper body days — moderate intensity that won't compromise Thursday's pressing. Saturday's explosive session comes after the last heavy lift — go hard, because Sunday is full recovery.

Sauna happens 3× per week at the gym (Monday, Wednesday, Sunday), plus an optional social sauna session on Friday or Saturday evening.

Option A / Option B

Each day has a primary session (Option A) and a class-based alternative (Option B) for weeks when you want coached variety.

Lifting day alternatives → Coached strength classes: Any heavy, structured group lifting session at your gym that can replace a solo 5/3/1 day.

Conditioning day alternatives → HIIT / cardio classes: Any high-intensity group session — coached interval running, metabolic conditioning, circuit training, boxing, etc.

Morning Routine

If you can commute actively (walk, bike), it replaces traditional morning cardio. 15-25 minutes of brisk movement is zone 1-2 cardio and doubles as a warm-up before training.

The 5/3/1 Program

5/3/1 is a strength program created by Jim Wendler. You train four barbell lifts — squat, bench press, overhead press, and deadlift — one per day. Each lift follows a 4-week cycle where the weights and rep schemes change weekly, building toward a heavy single-set AMRAP (as many reps as possible) in week 3. After the main lift, you do supplemental volume work at a lighter weight, then accessory exercises for muscle size and balance.

Training Maxes

All weights in the program are calculated as percentages of your Training Max (TM) — which is 85-90% of your true 1-rep max. This built-in conservatism is intentional: it keeps form clean, prevents burnout, and allows you to push hard on the AMRAP sets where progress actually happens.

To set your Training Max, test or estimate your 1-rep max for each lift, then multiply by 0.85-0.90. For example, if your squat 1RM is 350 lbs, your TM would be ~300 lbs.

Monthly Cycle

Each 4-week cycle follows this pattern:

The "+" on the last set of weeks 1-3 means AMRAP — do as many reps as you can with good form. This is where PRs happen and where the program drives progress.

What a Full Session Looks Like

Here's every set of a Monday Squat session during Week 1 (5/5/5), using an example Training Max of 300 lbs. Total barbell work: 12 sets before accessories.

Warm-up ramp (4 sets, ~5 min) — light, fast, groove the movement:

Main 5/3/1 working sets (3 sets, ~10 min) — heavy, full rest between sets:

Set 7 is the money set. Push for as many reps as you can with good form.

FSL 5×5 (5 sets, ~10 min) — go back to Set 5 weight for volume:

FSL sets should feel controlled and fast. If they feel like a grind, your Training Max is too high — reduce it by 10%.

Then: 25 min of accessory supersets (see Day-by-Day Workouts below).

How Weights Change Across the Month

Example using a Squat TM of 300 lbs:

Week 3 is the heaviest — 95% of your TM for as many as you can. This is where you dig deep.

Long-Term Periodization: Leader / Anchor Blocks

The program runs in blocks of ~13 weeks (3 monthly cycles + 1 deload week):

After completing a block, increase your Training Max: +5 lbs for upper body lifts (bench, OHP), +10 lbs for lower body lifts (squat, deadlift). Then start a new block.

Why FSL (First Set Last) as the Default

FSL 5×5 is the supplemental template used after the main 5/3/1 sets. It adds 25 reps of quality volume at a manageable weight. The alternative is Boring But Big (BBB) — 5×10 at 50-60% TM — which drives more hypertrophy but is significantly more fatiguing. FSL is the better default when you're also doing conditioning sessions, sauna, and living an active life outside the gym. Switch to BBB for dedicated mass-building phases, but reduce conditioning and accessory volume when you do.

Session Structure (60 min)

Warm-Up

General movement (5 min):

• Band pull-aparts ×20
• Glute bridges ×10
• Leg swings (front-back + side-to-side) ×10 each
• World's Greatest Stretch ×5 per side

If you commuted actively, you've already covered light cardio. No treadmill needed.

Barbell ramp-up (5 min):

These sets are mandatory before every main lift. They groove the movement pattern, warm up the specific muscles, and protect your joints.

How Supersets Work

Accessories are done as supersets — two exercises paired together using the same spot or equipment in the gym. You do one set of each exercise back-to-back, rest, then repeat for all rounds before moving to the next pair.

Round 1:  Exercise 1 (1 set) → 30-60s rest → Exercise 2 (1 set) → 60-90s rest
Round 2:  Exercise 1 (1 set) → 30-60s rest → Exercise 2 (1 set) → 60-90s rest
... repeat for all rounds, then move to the next superset.

Why supersets: While one muscle recovers, you're working the other. Each muscle gets 2-3 minutes of real rest between its own sets, but you're never standing around. This fits 5-6 accessory exercises into ~25 minutes.

One-spot rule: Each superset uses the same equipment — dips + chin-ups from one dip/pull-up station, or incline press + DB rows from one adjustable bench. In a busy gym, you never need to claim multiple stations.

Accessory Framework

Every lifting session includes accessories from three categories, regardless of which main lift you did:

Rep Ranges

Non-Negotiable Rules

• Pull volume ≥ push volume every session — this protects your shoulders long-term
• Rear delt / rotation work every session — face pulls, reverse flyes, cable external rotations, or band pull-aparts (the specific exercise varies by day to keep it interesting)
• Abs every lifting session — 25-50 reps
• Back raises or reverse hypers 2-4×/week — restorative posterior chain work, prioritized on squat and deadlift days

Day-by-Day Workouts (Block 1)

Accessories rotate every 2-3 months when you start a new Leader-Anchor block. The four main lifts never change.

Monday — Squat (+ Sauna)

Main Lift: Back Squat — 5/3/1 + FSL 5×5

Tuesday — Bench Press

Main Lift: Bench Press — 5/3/1 + FSL 5×5

Wednesday — Endurance (+ Sauna)

Goal: Build aerobic base, burn fat, actively recover from Monday/Tuesday lifting. Moderate intensity — protect Thursday's overhead press session.

Duration: 45-60 min. No accessories — pure cardio.

Heart rate: Zone 2-3 for solo runs (120-150 bpm). Coached interval classes will push into zone 4 during efforts — the recovery intervals bring you back down.

Thursday — Overhead Press

Main Lift: Overhead Press — 5/3/1 + FSL 5×5

Friday — Deadlift

Main Lift: Deadlift — 5/3/1 + FSL 5×5

Saturday — Explosive / HIIT

Goal: Power, speed, max heart rate, calorie burn. Go hard — Sunday recovery follows.

Duration: 30-45 min.

Solo HIIT Session (30-40 min)

Short, explosive efforts with full recovery. The opposite of Wednesday's long steady work.

Block 1 — Power (10 min). Pick one:

Block 2 — Conditioning Circuit (10-15 min). Do 3-4 rounds:

Block 3 — Finisher (5-10 min). Pick one:

Cool down with a 5-min easy walk, then sauna if it's a sauna day.

Sunday — Recovery (+ Full Sauna)

Sunday is about restoration. No training, no intensity. The structure:

• Morning: Full sauna protocol (2-3 rounds, no rush)
• Midday: Rest, read, relax
• Afternoon: Recovery yoga class, gentle stretching, or meditation
• Late afternoon: Massage (if available)

The full sauna protocol, a slow yoga class, and a massage will leave you recharged for Monday's squats.

Progression

Main Lifts

Progression is built into 5/3/1. After each Leader-Anchor block (~13 weeks), increase your Training Max: +5 lbs upper body, +10 lbs lower body. If the week 3 AMRAP (95% set) drops below 3 reps, your TM is too high — reset it by 10%.

Weighted Compounds (Dips, Chin-ups)

Master 4×10 at bodyweight before adding weight. Then: hit the top of the rep range for 2 sessions in a row → add +2.5-5 lbs via a dip belt. Progress roughly every 2-3 weeks. Track these seriously — they're your second most important exercises after the main lifts.

DB Work (Pressing, Rows)

Use double progression — add reps within a range, then add weight and reset to the bottom:

40 lbs × 8, 8, 8  →  40 × 10, 10, 10  →  40 × 12, 12, 12  →  45 lbs × 8, 8, 8

Hit the top of the range for 2 consecutive sessions before increasing weight. Progress every 2-4 weeks.

Isolation (Lateral Raises, Pushdowns, Face Pulls)

Don't chase weight. Form and mind-muscle connection matter more than load. Add weight only when 3×15 is easy with perfect controlled form. Use the smallest available increment. Progress every 4-6 weeks at most.

Core (Ab Wheel, Hanging Leg Raises)

Progress through reps first (3×8 → 3×15), then increase difficulty: ab wheel from knees → standing; leg raises from knees → straight legs → weighted (hold a dumbbell between your feet).

Shrugs

Add weight when you can do 3×12 with a full 2-second squeeze at the top. If you can't hold the squeeze, the weight is too heavy — momentum shrugs are worthless.

Exercise Rotation

The four main lifts (squat, bench, overhead press, deadlift) never change — that's the foundation. Accessory exercises rotate every 2-3 months when you start a new Leader-Anchor block.

When rotating, swap each exercise for one that targets the same muscle from a different angle or with a different tool. For example: dips → close-grip bench press, chin-ups → pull-ups, ab wheel → Pallof press.

Sauna Protocol

Quick protocol (1 round): Sauna 10-15 min at 80-90°C → Cold plunge 2-3 min → Rest and breathe 5 min → Shower.

Full protocol (2-3 rounds): Sauna 15 min → Cold plunge 3 min → Rest 5-10 min. Repeat 2-3 times. Take your time — it's recovery day.

Keep cold plunge brief (2-3 min) after lifting sessions. Research shows long immersion (10+ min) immediately post-resistance training can blunt muscle growth, but brief immersion does not. Hydrate before and after every sauna session.

Mobility Routine (Work Breaks)

6-8 minutes, done 1-2 times per workday during breaks. This offsets the damage from prolonged sitting — tight hip flexors, rounded thoracic spine, internally rotated shoulders, and stiff wrists.

Hip Flexors (2 min):

1. Couch stretch — rear knee down, squeeze glute, upright torso. 60 sec per side.
2. 90/90 hip rotations — sit on floor in 90/90 position, rotate between internal and external. 10 reps per side.

Thoracic Spine (2 min): 3. Foam roller thoracic extension — roller under upper back, hands behind head, extend over it. 10-15 reps across different segments. 4. Wall angels — back flat on wall, arms in goalpost position, slide up and down maintaining wall contact. 10 reps.

Shoulders (1 min): 5. Band pull-aparts or doorway pec stretch — 20 reps or 30 sec hold.

Wrists (1 min): 6. Prayer stretch — palms together at chest, lower toward navel until stretch is felt. 30 sec. 7. Desk wrist stretch — palm flat on desk, fingers pointing back, lean forward. 30 sec per side.

Tight hip flexors inhibit glute activation (making squats and deadlifts harder). Tight thoracic spine limits overhead pressing and causes forward head posture. Tight wrist extensors from keyboard work cause pain in the squat rack position. Five minutes twice a day compounds into real structural improvement over weeks.

Rules

Training

1. Train every morning — commute to gym, train, start work. Consistency beats intensity.
2. Log every session — main lift numbers, AMRAP reps, accessory weights. If you don't track it, you can't progress it.
3. If something hurts, stop — adjust the exercise, don't push through joint pain. There's always an alternative movement.

Recovery

4. Deload every 7th week — cut accessories by 30-50%, conditioning becomes easy walks, keep sauna.
5. Never do hard conditioning the day before a Week 3 session — the 95% AMRAP set needs you fresh.
6. If main lift numbers decline week-over-week — cut accessory volume first, not main work. Accessories are the first lever to pull.

Sources

5/3/1 Programming

• Jim Wendler — 5/3/1 Forever (book) — Leader/Anchor cycles, assistance categories, volume targets
• Jim Wendler — "Boring But Big" — BBB supplemental template
• Jim Wendler — "5×5 FSL vs BBB" — FSL as default recoverable template
• Jim Wendler — "5/3/1 for Beginners" — warm-up ramp protocol
• Jim Wendler — "5/3/1 Forever: Recovery" — deload and conditioning guidance
• Jim Wendler — "5/3/1 and Bodybuilding" — combining strength + hypertrophy
• EliteFTS — "52 Most Common 5/3/1 Questions" — accessory selection, rotation, conditioning

Rest Periods and Hypertrophy

• Schoenfeld et al. (2016) — "Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy" — Journal of Strength and Conditioning Research
• Schoenfeld et al. (2017) — "Dose-response relationship between weekly resistance training volume and muscle mass" — Medicine and Science in Sports and Exercise
• Sports Medicine meta-analysis (2023) — 10-20 weekly sets per muscle group maximizes hypertrophy

Mobility

• Hidalgo et al. (2022) — "Thoracic spine manipulation vs mobility exercises in office workers" — PMC/NIH RCT
• Kim & Yoo (2021) — "Scapular stabilization and thoracic extension for forward head posture" — PMC/NIH RCT
• NASM — "Optimizing Thoracic Spine Mobility with Corrective Exercise"

Sauna and Recovery

• Laukkanen et al. (2015) — "Sauna Bathing and Fatal Cardiovascular Events" — JAMA Internal Medicine
• Hussain & Cohen (2018) — "Clinical Effects of Regular Dry Sauna Bathing" — Evidence-Based Complementary and Alternative Medicine
• Roberts et al. (2015) — "Post-exercise cold water immersion and skeletal muscle hypertrophy" — Journal of Physiology