531 triumvirate results. Day 1: Overhead Press - 5/3/1; Dips - 5 sets of 15 reps; Chin-ups - 5 sets of 10 reps Day 2: Deadlift - 5/3/1; Good Morning - 5 sets of 12 reps; Hanging Leg Raise - 5 sets of 15 reps I am rereading the original 5/3/1 book. It seems the app designer pulled that Triumvirate program from the "sample Triumvirate" program shown on the T-nation article. Diet: One of the biggest realizations I had from this experience was just how crucial a good diet is to results and performance in the gym. For me, I have run: Krypteia Limited time widow maker Building a bigger yoke Beyond 531 1. Why is it called 5/3/1? It describes the rep scheme I've had a look at the 531 Triumvirate template (basically 531 with some accessories), and it looks pretty good. When it comes to building raw strength, the 5/3/1 method remains a Jan 2, 2026 · The Triumvirate method keeps things tight with three exercises per workout. Download Wendler 5/3/1 program spreadsheets and automate your workout progress. You hit your main 5/3/1 lift, then add two assistance exercises for 3-5 sets of 10-15 reps each. There are two basic ways to do the Boring But Big template: Example 1 Jim Wendler's 5/3/1 is a flexible strength training program for all experience levels that focuses on building’s strength through compound lifts. The Wendler is renowned in the world of strength for his no-nonsense approach to the weight room. Volume, defined above as sets x reps, is actually tough to calculate for 5/3/1 given the accessory work included in the Triumvirate iteration we’re using as our sample 5/3/1 program. Unlock your strength potential with the 5/3/1 The Triumvirate program, a focused 7-week journey designed for serious lifters. " Coach Pete Arroyo demonstrates several ways to use the 5-3-1 program’s “First Set Last” concept to fill the necessary training buckets. It is not what I would do if you're primarily interested in only lifting weights without other athletic training. This was a bit of a surprise to me because this program has been around forever! Of course, being old doesn’t make it any less effective. We take an in-depth look at the program in this review. Hopefully, my experience will help people trying to do research, and count as a point against suvivorship bias (and maybe everyone can pile on and tell me how wrong I am, and I'll get useful advice?) Basic Stats Male, 32 years old, 5'5" height Edit: BW went from 185 lb to 193 lb Seeing as you've already done 531, maybe try GMM just to get a feel for something different and see what you like. In the world of athletes, results and efficiency are king. I feel like if I swap out the AMRAP set for FSL and lessen the volume for the accessories it would be doable on a deficit. Let’s start with the basics. The Triumvirate was from the first book. Without a doubt, the Boring But Big is the most popular assistance template for the 5/3/1 training program. Very similar to the Boring But Big. Day 1: Overhead Press - 5/3/1; Dips - 5 sets of 15 reps; Chin-ups - 5 sets of 10 reps Day 2: Deadlift - 5/3/1; Good Morning - 5 sets of 12 reps; Hanging Leg Raise - 5 sets of 15 reps The 5/3/1 Method by former powerlifter Jim Wendler is a simple & effective training routine for building strength. Before each workout, do a warm-up that includes mobility, flexibility, something to raise your core temperature and heart rate (like rope jumping), and foam rolling. To really get the most out of 531, in my opinion Forever, and the understanding of Anchors/Leaders is a prerequisite - get that book. Anyway, this is what you want to learn more about, so we’ll dig into it. 3/5/1 Programming Adding a few more lifts into Wendler's 531 Triumvirate So I understand that one of the reasons 531 is a good program is it's simplicity. This thread is for people that have run 531 templates, and would like to hear about what has worked well for others. The original version was developed by reddit user cleti, and his brother, and then I modified a bit. You can do 3 or 4 days depending on your schedule. It uses a percentage of your training max (90% of your 1RM) to determine the weight and is progressed by adding 5 or 10 pounds to your training maxes each cycle. You think it is a program I can do during winter to keep muscle mass up? Also, if I need to substitute for the big 4 any suggestions? Questions for 5/3/1 Triumvirate For reference, here is the workout I am looking to start February after doing a beginner workout since June. Various templates including BBB, 5s pro, triumvirate, jack shit, etc. The Triumvirate follows the 5/3/1 template where one main lift is trained per session (bench press, squat, deadlift, or military press) using the 5/3/1 rep pattern, and is supplemented by doing 5 sets of 15 reps and 5 sets of 10 reps for accessory workouts Try standard 531 with plus sets and supplemental FSL. Wendler’s 5/3/1 Boring But Big (BBB) program is renowned for both its brutal simplicity and serious results. There are two basic ways to do the Boring But Big template: Example 1 In short, 5/3/1 is a slow burner, but this method can produce great results for most users if you stick with it. Ideal for intermediate levels to achieve bulking progress. This 4-day weekly routine emphasizes compound lifts like the Overhead Press, Deadlift, and Bench Press, ensuring you build raw power while enhancing muscle endurance. Accessories: Pullups, Hammer Curles, Skullcrushers, Facepulls Squat Day: 531 Squat, 5x10 Deadlift (Semi-Sum). In our survey of programs you most wanted us to write up, Jim Wendler’s 5/3/1 came in second. The Triumvirate follows the 5/3/1 template where one main lift is trained per session (bench press, squat, deadlift, or military press) using the 5/3/1 rep pattern, and is supplemented by doing 5 sets of 15 reps and 5 sets of 10 reps for accessory workouts I use triumvirate and add BBB sets after upper body work (5x10 @ 60%). It is both brutally simple and effective, making it one of the […] For the 531 sets, I took a page out of Barbell Medicine's training philosophies and did an AMRAP@RPE8 to allow myself to gauge progress without burning myself out. Most of the routines below use some variant of that setup because it's simple and it gets results. What is Boring But Triumvirate? This is template that is a mash-up of two classic 5/3/1 Templates: Boring But Big and Triumvirate. I kept the same focus on combining the two super popular templates, but customized it to some of my needs. The change I would make is to the main 531 work, eg change it from vanilla to 531 + WW, 531 BBB, etc. Jul 7, 2009 · The Triumvirate uses three exercises per workout, one of which is a core lift. However this can be a 3 - 7 day program by skipping either Day 1, 3, 6, 7 . Plan your complete Wendler 5/3/1 strength program with our free calculator. But I also want to improve on a few things, mainly increase my pull up and push ups. Hi there, I am wanting to buy a Jim Wendler book on 5. But the general structure, ie 531 main lift, followed by two assistance exercises absolutely still holds, assuming you’re not phoning in the assistance. The Triumvirate uses three exercises per workout, one of which is a core lift. Triumvirate is a popular assistance template for the 5/3/1 training program created by Jim Wendler. Dec 3, 2023 · Results Driven: Wendler’s 5/3/1 Program is all about the continuous improvement on the 4 core lifts through progressive overload. a lot of us prefer to do the BBB sets with the other lift. If you find you prefer the style of 531 but you still like the 50% sets, overwarms, or the 350 method, you can always note that and keep those in the tool box if/when you go back to 531. It's working okay, but I'd much rather be able to do a longer session and do a program with more volume but I don't have the time at the moment. It'll stretch out the cycle to 5 weeks, but 531 has always been about sustainably long term results. Input your maxes and see all weights for this proven strength system. The concept behind it was "just do the standard 5/3/1 sets, no supplemental work, and do 2 other exercises of your choice. It's a section called "The Triumvirate" So for example one day is: military press 5/3/1 Dips 5 sets of 1… I use triumvirate and add BBB sets after upper body work (5x10 @ 60%). The routine is called "triumvirate" because you'll simply be doing 3 lifts each day, the main lift plus two accessory exercises. Though strength is the What is Boring But Triumvirate? This is template that is a mash-up of two classic 5/3/1 Templates: Boring But Big and Triumvirate. Sample 531 for beginner’s workout template If you buy Jim Wendler’s 5/3/1 book, you’ll find lots of different workout templates and novice programs to choose from. Both templates are on black iron beast website. This is because it is easy to program, easy to use and great for both strength and size. Now, I am over 60. This'll force you to really focus on what matters. 4 Jim Wendler classic 531 Building a bigger yoke My reviews of each: Krypteia: absolutely awesome. membuat desain batik menggunakan corel draw kawligas bar buy norco online, back prescription horrible histories cast list 2015 keck telesco THE ORIGIN OF 5/3/1 In the summer of 2005, I was burned out from competitive powerlifting. In 5/3/1 Forever this is laid out perfectly and simple. 1 - 1. I used to use the 5/3/1 plan a while back. This one is great for overall athleticism and fitness, but does get redundant if . Otherwise, I'd recommend "5/3/1 for Beginners" as people's free intro to the 5/3/1 methodology. This variation of the Krypteia program, when done correctly, checks both of those boxes. 💥 Edit: Never done Starting strength, but it has some Olympic movements, no? Boring But Big (BBB) is a variation of Jim Wendler’s 5/3/1 template that focuses on high volume accessory work to induce hypertrophy after the main “5/3/1” work is finished. There are quite a few options. I was tired of bench shirts, box squats, bands and being fat. Here's how his iconic 5/3/1 training plan is built. Triumvirate is AWESOME if you're trying to get a bunch of high value work into a very small time window, such that it doesn't impact other training. Any recommendations? Cheers Rob Do Triumvirate if you want a very slow way to ease into 5/3/1 and you really want to push the cardio/conditioning you're doing on the side. Run that 3 cycles and buy the Forever book and pick a program with leaders and anchors. But if lifting is your main form of exercise, you'd be better served by a different approach. The program is based on rep schemes of 5, 3, and 1, and is built around four-week cycles. It's organized around gradually progressing four core lifts: overhead press, deadlift, bench press, and squat. After reading this post, I was inspired to stop lurking and share a non-glowing program review. 531 with template "Forever Boring but big"/5s progression, 2 Leaders, 1 anchor with FSL/Joker Sets. It also allowed me to hit the accessory movements a little harder without affecting your main lifts, and t break up the monotony a little as the lift cycle onto different weekdays. Track it free in KeyLifts. But remember that doing all the squats and overhead press from building the monolith is pretty far from low, and you are surely not focusing on arms doing that. Two years earlier, I’d written down three goals I wanted to accomplish. Plus it would give me time to do some cardio post workout. You will see results if you stick to the 5/3/1 Program while eating and sleeping right. Liked it, got good strength results. The BBB supplemental work follows a scheme of 5 sets of 10 reps (5×10). Satisfied with reaching my goals, and dissatisfied with how I felt, I needed a change – but I didn’t know exactly what I Triumvirate: 3-week Strength program with 4 workouts/week. I've run 2 cut cycles and one long lean bulk during the past year on 5/3/1. Bodybuilding, weight training, nutrition - Dave Draper's IronOnline, over 3,500 pages of insight, motivation, an active community forum board, blogs and wiki database. Bench Day: 531 Bench, 5x10 OHP Superset with 5x10 One Arm Rows. 531 is a popular and proven barbell strength training methodology developed by Jim Wendler, an elite powerlifter and long-time strength coach. Template is set up for a 7 day program. I generally adhere to the calories-in-calories-out line of thinking, but tend to eat pretty clean whether bulking or cutting. This workout routine targets all major muscle groups for optimal strength and growth. One of the most common and effective ways to setup a 4 day split is to do 2 upper body workouts per week and 2 lower body workouts, alternating between upper and lower to maximize recovery time. 3. His applications are science-guided, principles-based, and inventive simultaneously. Seeing as you've already done 531, maybe try GMM just to get a feel for something different and see what you like. In my last meet, I’d done all three. 1. Triumvirate is great if you're busy af, or need to leave energy and recovery for sports or a very physical job. Jim Wendler's 5/3/1 is a flexible strength training program for all experience levels that focuses on building’s strength through compound lifts. The routine focuses on building strength in the squat, bench press, deadlift, and overhead press. Jan 26, 2026 · Looking for your new strength-training programme? This method is known for its consistent results that last for the long haul. The Triumvirate-template uses assistance exercises that are different from the main lifts, and because the article compares this to TM and SSLP, so it has to make the adjustment to the volume. Note: day 3 and 7 are cardio days. Hi everyone, I will start 5/3/1 next week and I will be doing the 2 day template where I do two movements on one day so I do all 4 movements in 1 week. Boost fitness with the 5/3/1 Triumvirate. For accessories do either Bodyweight or triumvirate. This is key for building muscle. Questions for 5/3/1 Triumvirate For reference, here is the workout I am looking to start February after doing a beginner workout since June. It would be something like this: Squat 5/3/1 Squat BBB 5x5 Bench 5/3/1 Bench BBB 5x5 Deadlift 5/3/1 Deadlift BBB 5x5 Press 5/3/1 Press BBB 5x5 I am 1 week into running a variation of the the triumvirate 5/3/1 program and I want opinions on the edits I made Hello! This is my first real program I am running on my own, but I have lifted on and off for a year or so with my sports teams. Basically, BBB follows the 5/3/1 template where one main lift is trained per session (squat, bench, deadlift, or overhead press) using the 5/3/1 rep scheme before dropping the weight and doing 5 sets of 10 reps for the same lift. Now I want to ask if it is okay to do BBB 5x5 after all my main movements when training twice a week. 531 is a guide u can use to tinker with for ur own needs or if u run a 4day program change it to 3 days for more rest like go from monday-squats tuesday-bench thursday-deadlift friday-press to monday-squats wednesday-bench friday-deadlift and next monday-press you get the idea Triumvirate is a popular assistance template for the 5/3/1 training program created by Jim Wendler. This is no gimmick program that promises unrealistic results. Jim Wendler's 5/3/1 workout spreadsheet and template resource page. ex: deadlift 531 then ssb BBB I would do 5/3/1 triumvirate and program a lot of arm acessories. Started around 310lbs bodyweight with a 230ish squat, 160ish bench, mid 300 deadlift and low 100 press. I generally super set the accessory work and wanted to add one more super set to each upper body day. For the 531 sets, I took a page out of Barbell Medicine's training philosophies and did an AMRAP@RPE8 to allow myself to gauge progress without burning myself out. BBB is my favorite for gains. ijskgs, qao1m, pyvp8, yf6jw, aov40j, 4vl5ko, 3wd5t, hemm5, fxuu, pvsex,