Description
This remastered version of Jim Wendler’s classic 5/3/1 program is designed to prioritize the squat, bench press, and deadlift (SBD) while incorporating modern training principles like Reps In Reserve (RIR) for optimal fatigue management and progression.
- Repeatable 4 week program template
- Recommended Workout Split – S/B/D
- 100’s of detailed exercise demos with Ryan Price
- Full Gym Recommended, but substitutions are available for minimal set ups
- Lifetime access to Ganbaru Workout App to follow your plan and track your progress
You’ll also get instant access to bonus programs by the Ganbaru coaching team, featuring:
- Full Body by Eugene Teo
- Core+ by Alec Blenis
- Agile by Carissa Wong
- Turbo by Anna Wishnowsky
+ 100’s of free exclusive strength training plans on Ganbaru!
What's Included
- The complete 4 week 5/3/1 Remastered Program
- Detailed video tutorials & coaching cues
- Integrated workout log to track your progress
- 100’s of accessory workouts designed by our experts for variety & to target your weak points
- Custom workout builder to create your own plans
- Personalized coaching from our expert coaches
- Private Community to interact with other users & coaches
Program Overview
1. SBD Focused Progression:
The core 5/3/1 structure (working through sets of 5, 3, and 1 reps over three weeks) remains, but each lift is programmed with RIR targets to ensure proper intensity and allow for individualized adjustments based on readiness.
2. Assistance Work:
Carefully selected accessory exercises target weak points and build
hypertrophy. Assistance is programmed in moderate rep ranges (8-12), balancing size and strength.
3. Deload Every 4th Week:
To optimize recovery, the 4th week is a deload with lighter intensity, allowing you to reset and prepare for the next cycle without sacrificing progress.
Program Variations
This program is highly repeatable, allowing you to make continuous progress by swapping in new variations of the SBD lifts, such as pause squats, Larsen presses, or deficit deadlifts, to target different muscle groups and improve weaknesses. You can also rotate assistance exercises, like replacing barbell rows with cable rows or hack squats with Bulgarian split squats, to keep the training fresh and balanced. You can continue to challenge your body, prevent plateaus, and achieve ongoing strength and hypertrophy gains.
What You Will Need
How Many Days Do I Need To Workout?
Can Someone Check My Technique?
How Long Do The Workouts Take?
Can I Combine This With Other Workouts?
This is a great way to reach your goals, set new ones and keep your training fun and meaningful for life.
Want to create your own program? No problem. Just use our custom workout builder to upload it to your library and you can track everything in one place.
Where Can I Get More Help?
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