Wendler Cyle Programming
Week 1-Find a Training Max (1 Rep Max x .85)
Squat, Deadlift, Bench, Overhead Press
Week Two
Set 1x5 (Training Max X .70)
Set 2x5 (TM X .80)
Set 3x5 (TM X .90)
Week Three
Set 1 x 5 (Training Max x .65)
Set 2 x 5 (Training Max x .75)
Set 3 x 5 (Training Max x .85)
Week Four
Set 1 x 5 (Training Max x .75)
Set 2 x 5 (Training Max x .85)
Set 3 x 5 (Training Max x .95)
Add 10 pounds to squat and deadlift training max. Add 5 pounds to overhead and bench training max then start next cycle.
Program
Weeks 1-3
Example of how each week in the cycles are set up above.
Main Lifts — 5 Reps All Sets
Monday- Squat
Supplemental Work — 5 x 5 with first set
Wednesday — Overhead Press
Supplemental Work — 5 x 5 with first set
Friday — Deadlift and Bench
Supplemental Work — 5 x 5 with first set
“Accessory Work”
Monday — Rows, Abs, Back Raises, Prowler
Wednesday — Chin Ups, Dips, Curls, Prowler
Friday — Abs, Back Raises, Prowler
Weeks 4-6
Main Lifts — 5 Reps All Sets
Monday — Squat
Supplemental Work — 50 total reps with first set
Wednesday — Overhead Press
Supplemental Work — 50 total reps with first set
Friday — Deadlift and Bench
Supplemental Work — 50 total reps with first set
Conditioning — Weight vest walk x 2 miles, 4 days a week
“Accessory Work”
Monday — Abs, Back Raises
Wednesday — Chin ups x 50 reps
Friday- Abs, Back Raises
Weeks 7-9
Main Lifts — 5 Reps All Sets
Monday — Squat
Supplemental Work — 5 x 3 pause squat with first set
Wednesday — Overhead Press
Supplemental Work — 10 x 5 with first set
Friday — Deadlift and Bench
Supplemental Work — Bench 10 x 5 with first set
Deadlift 5 x 5 with snatch grip, first set
“Accessory Work”
Monday — Abs, Back Raises, Prowler
Wednesday — Chin Ups x 50 reps
Friday — Prowler
Weeks 10-12
Main Lifts 5x5, Last Set to a Rep PR (No Supplemental Work)
Monday — Squat
Wednesday — Overhead Press
Friday — Deadlift and Bench
“Accessory Work”
Monday — Abs, Back Raises, Prowler
Wednesday — Chin ups, Curls
Friday — Abs, Back Raises, Prowler