Welcome

To Jim Wendlers
The Frequency Project

Inside youll get an exclusive never released

before look at a strength building template that
has worked wonders for Jim and his clients.

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5/3/1 Frequency Project

Goals: Strength
Training Age: Advanced, 5+ years of consistent training, competitive minds. Must
be familiar with all the lifts.
Length of Cycle: 2-4 months

Program Overview

2, 5/3/1 Training Cycles per month (no deload)

24 workouts per month
Final sets are done for minimal reps only; never go for max reps

You have 3 options for every squat, press and bench press workout:

Do minimum reps
Do minimum reps and a single at your training max.
Do minimum reps, a single at your training max and keep working up.

The 3 options are going to be entirely based on how you feel each workout.
None of the options are programmed so you must use your body, mind and
best judgment.

Deadlift workouts will be done for minimum reps only. There will be no
singles done.

Deadlift workouts will never do more than 3 reps per set. On the 3x5 days,
you will do 3 sets of 3 reps, with the same percentages as the 3x5 days.
Only the reps change. On the 5/3/1 day, you will do 3/3/1 only the reps
change; percentages stay the same.

There will be no conditioning done during the 5/3/1 Frequency Project. If

your goals are conditioning based, do not choose this workout.

Recovery is paramount. Take proper steps to ensure that your body and
mind are ready for each workout.

Nutrition: eat 1.5-2g of protein/pound of bodyweight per day. Majority of

protein must come from food sources such as chicken, Yish, beef and eggs. I
highly recommend dark meat chicken, beef and whole eggs.

Not recommend for anyone that is unable to commit to a training program,

mentally weak, complains about having a bad workout or is unsure about

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 assistant work. No questions about assistant work will be answered in
regards to this program. This program is also not recommended for those
that just want to progress faster; that is not the point of this program.

Start at 90% of your max and progress as normal between cycles.

You will have 24 workouts to do each month off days are based on your
own schedule. Choose them wisely. If you are sore, you are doing the
program wrong as your body is not ready for this training and your recovery
protocols are not well established. You must learn to walk before you run.

The program will take a 3/5/1 approach to the weeks; this is similar to the
5/3/1 for Powerlifting program.

Lat /Upper Back exercises recommended: dumbbell rows, chest supported

rows, chin-ups/pull-ups, any machine row, lat pulldown, band pull-aparts,
rear raises and face pulls. Choose 1 exercise per workout for 3-5 sets. Do not
do barbell rows due to stress on lower back; this is non-negotiable.

Rotator and biceps work all based on rehab protocols.

Only lower back work recommended is back raises and Reverse

Hyperextensions these are done for 3 sets of 10-15 reps. Abdominal
exercises and sets/reps based on your preference.

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Workout 1 Workout 7
Press 3 sets of 3 reps, singles
if desired. Bench Press 3 sets of 5 reps,
Lat, upper back, biceps, rotator singles if desired.
work as needed. Lat, upper back, biceps, rotator
work as needed.
Workout 2
Squat 3 sets of 3 reps (using Workout 8
3x5 percentages) Squat 3 sets of 5 reps, singles
Deadlift 3 sets of 3 reps if desired.
Back Raises or Reverse Back Raises or Reverse
Hyperextensions 3 sets Hyperextensions 3 sets
Ab work 3 sets Ab work 3 sets

Workout 3 Workout 9
Bench Press 3 sets of 3 reps, Press 5/3/1, singles if
singles if desired. desired.
Lat, upper back, biceps, rotator Lat, upper back, biceps, rotator
work as needed. work as needed.

Workout 4 Workout 10
Squat 3 sets of 3 reps, singles Squat 3 sets of 3 reps (using
if desired. 3x5 percentages)
Back Raises or Reverse Deadlift 3/3/1 (using 5/3/1
Hyperextensions 3 sets percentages)
Ab work 3 sets Back Raises or Reverse
Hyperextensions 3 sets
Workout 5 Ab work 3 sets
Press 3 sets of 5 reps, singles
if desired. Workout 11
Lat, upper back, biceps, rotator Press 5/3/1, singles if
work as needed. desired.
Lat, upper back, biceps, rotator
Workout 6 work as needed.
Squat 3 sets of 3 reps (using
3x5 percentages) Workout 12
Deadlift 3 sets of 3 reps Squat 5/3/1, singles if
(using 3x5 percentages) desired.
Back Raises or Reverse Back Raises or Reverse
Hyperextensions 3 sets Hyperextensions 3 sets
Ab work 3 sets Ab work 3 sets

After Workout 12, increase training maxes for each lift accordingly.

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Workout 13 Lat, upper back, biceps, rotator
Press 3 sets of 3 reps, singles work as needed.
if desired.
Lat, upper back, biceps, rotator Workout 20
work as needed. Squat 3 sets of 5 reps, singles
if desired.
Workout 14 Back Raises or Reverse
Squat 3 sets of 3 reps (using Hyperextensions 3 sets
3x5 percentages) Ab work 3 sets
Deadlift 3 sets of 3 reps
Back Raises or Reverse Workout 21
Hyperextensions 3 sets Press 5/3/1, singles if
Ab work 3 sets desired.
Lat, upper back, biceps, rotator
Workout 15 work as needed.
Bench Press 3 sets of 3 reps,
singles if desired. Workout 22
Lat, upper back, biceps, rotator Squat 3 sets of 3 reps (using
work as needed. 3x5 percentages)
Deadlift 3/3/1 (using 5/3/1
Workout 16 percentages)
Squat 3 sets of 3 reps, singles Back Raises or Reverse
if desired. Hyperextensions 3 sets
Back Raises or Reverse Ab work 3 sets
Hyperextensions 3 sets
Ab work 3 sets Workout 23
Press 5/3/1, singles if
Workout 17 desired.
Press 3 sets of 5 reps, singles Lat, upper back, biceps, rotator
if desired. work as needed.
Lat, upper back, biceps, rotator
work as needed. Workout 24
Squat 5/3/1, singles if
Workout 18 desired.
Squat 3 sets of 3 reps (using Back Raises or Reverse
3x5 percentages) Hyperextensions 3 sets
Deadlift 3 sets of 3 reps Ab work 3 sets
(using 3x5 percentages)
Back Raises or Reverse
Hyperextensions 3 sets After Workout 24, increase training
Ab work 3 sets maxes for each lift accordingly.

Workout 19

Bench Press 3 sets of 5 reps,

singles if desired.

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