The Intelligent & Relent less Pursuit of Muscle™

5/3/1 Beach Body Challengeby Jim Wendler | Today

Tags: Powerlif ting & Strength

Here's what you need to know...

The goal of this challenge is performance, not aesthetics. But you'll

look awesome anyway.

Goal setting is a three-step process: Set the goal, make the plan, and

get to work.

The challenges are very typical of the 5/3/1 set-up in that each day has

a squat, a push, and a pull.

Many of the lif ts will use the 5's Progression: 5 reps for every set,

regardless of percentage.

Once you've completed the f irst three weeks, you'll have established

rep records for the squat, press, and hang clean.

The next three weeks of the program will be devoted to you beating or

attempting to beat each record.

"Beach Muscles"

A couple of months ago I was talking with a friend of mine about what the

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5/3/1 "beach muscles" would be. The list was easy to come up with:

Legs

Traps

Neck

Shoulders

Forearms

These obviously aren't the usual muscles associated with the beach, but I

live next to a corn f ield, so cut me some slack. Anyway, it gave birth to

the 5/3/1 "Beach Body" Challenge.

The key to the challenge is that performance is the main goal, not

aesthetics. I always focus on performance. I believe that when one has a

concrete training goal – for example, "press 300 pounds, box jump 45",

and run a 6:30 mile" – training becomes more focused and goals become

real.

Immeasurable or non-specif ic goals – "get in shape" or "I just want to get

stronger" – are a great way to shortchange your training and set yourself

up for failure. Concrete goal setting and achieving is a simple three-step

process:

1.  Set Goal

2.  Make Plan

3.  Work!

People don't know how to set goals. Most of the time the goals are too

high or too far away. There are a lot of 200-pound bench pressers whose

goal is 405. That's f ine in the long term, but they do have to bench press

205 before they bench over 400. Small steps lead to big rewards.

I also like my training day to be goal oriented. I need something to shoot

for, to visualize, and to achieve. The weight room is one of the few places

most of us have to challenge ourselves physically. But instead of using

these few hours of training to challenge our minds and our bodies, we

piss them away with set after set of plain ol' boring.

Now I'll be the f irst to admit that shooting for PR's and pushing sets isn't

always the most optimal way to train. But maybe we spend too much

time trying to f ind the optimal way to train when we should be embracing

the right kind of training.

The "right" way to train largely depends on who you are and what drives

you to be better. For me, this is goal-oriented training. And that's what

this and all the 5/3/1 challenges are about. Let's get started so we can

turn some heads at the "beach."

5/3/1 Beach Body Template

MondaySquat

Hang Clean

Press

Fat Bar Curl

WednesdaySquat

Deadlif t

Press

Dumbbell Row

FridayHang Clean

Squat

Press

Rope or Towel Chin-Up

As you can see, this is very typical of the 5/3/1 Full Body set-up. Each day

has a squat, a push, and a pull. The only change is that there's an extra

pulling movement on each day.

Sets, Reps, Percentages

For the hang clean, squat, deadlif t, and press, you'll need to establish a

Training Max (TM). The Training Max will be 90% of your best gym lif t.

(Don't base your TM off any competition lif ts). For example, if your best

gym squat is 400 pounds, your TM would be 360 pounds (90% of 400).

This challenge will use the 5/3/1 for Powerlif ting set/rep structure. Many

of the lif ts will use the 5's Progression, which is nothing more than the

basic 5/3/1 program, except that you do 5 reps for every set, regardless

of percentage. So your 3-week training cycle will look like this:

Week One70% x 5

80% x 5

90% x 5

Week Two65% x 5

75% x 5

85% x 5

Week Three75% x 5

85% x 5

95% x 5

After the third week, you'll raise your TM for each lif t. The squat, deadlif t,

and hang clean will be raised 10 pounds per lif t. If your hang clean TM is

under 200 pounds, increase the TM by only 5 pounds.

The press will be raised 5 pounds. For the remainder of the challenge (3

weeks), you'll repeat the sets/reps/percentages above with the new

training maxes. Remember that all percentages listed in the program are

based on your Training Max.

If you're confused, just follow the program instructions below.

5/3/1 Beach Body Challenge: Weeks 1-3

Week One

Monday

A. Squat This program uses the 5's Progression. If you have any

questions about the 5's Progression, check your copy of Beyond 5/3/1.

70% x 5

80% x 5

90% x 5, no extra reps

B. Hang Clean 2 sets of max reps, without going to failure, at 70%

Do 2 sets, going for as many reps as you can get on each set without

going to failure! For example, on the f irst week (as indicated above), you

would do 2 sets at 70%. The key to this is to shoot for a total amount of

reps done on this day.

If you do 12 reps on the f irst set and 9 reps on the second, your total

reps would be 21. Keep a record of this. You want to beat the total

amount of reps being done each week. Don't sandbag!

Related:  Hang Clean for Total Power

C. Press Work up to your TM for a PR set. Again, don't go to failure

but shoot for a PR. The PR can be done for a repetition PR or an

estimated max PR.

How to work up to your Training Max

You can start at whatever percentage of your TM you want. However, I

advise you to start with the lightest percentage that you can put on the

barbell. Remember that below is just an example of how to work up. It's

not the only way.

There's no reason why you can't do bigger jumps or do multiple sets at

the same percentage. The goal of this lif t, on this day, is to set a

personal record. Do what's necessary.

10% x 5

20% x 5

30% x 5

40% x 5

50% x 3

60% x 3

70% x 1

80% x 1

90% x 1

100% (TM) x PR set

D. Fat Bar Curl 50-100 total reps

If you don't have access to a fat bar, use any of the very inexpensive

attachments that can easily turn a regular power bar into a fat bar.

E. Neck Harness 100 total reps

Wednesday

A. Squat Work up to your TM for a PR set. Remember to warm-up and

perform one set with your TM. Do not go to failure. Be sure you have a

goal of the total reps you want to achieve before you do your set.

10% x 5

20% x 5

30% x 5

40% x 5

50% x 3

60% x 3

70% x 1

80% x 1

90% x 1

100% (TM) x PR set

B. Deadlif t

70% x 5

80% x 5

90% x 5, no extra reps

C. Press 50 total reps @ 70%

Using the weight for your f irst work set of the week (70%), perform 50

total reps. Use the Malcolm X Method. In other words, get to 50 total reps

using as many sets as necessary. It's important that you pace yourself on

the f irst couple of sets and don't blow your load with an excessive

amount of reps.

D. Dumbbell Row 100 total reps/arm

You can use a variety of dif ferent weights for this. Just be sure you get all

the reps. You can superset the dumbbell row with the press if you want.

It's not critical to your success or the success of the program in any way.

E. Neck Flexion 100 total reps

Friday

A. Hang Clean Work up to your TM and perform a PR set but don't go

to failure. After the PR set, perform 3 sets of 5 reps at 85% of your TM.

10% x 5

20% x 5

30% x 5

40% x 5

50% x 3

60% x 3

70% x 1

80% x 1

90% x 1

100% (TM) x PR set

3 sets of 5 reps @ 85%

B. Squat 1 set of 15+ reps @ 70%

Using the f irst work set of the week (70%), perform a PR set. The goal is

to shoot for at least 15 reps. Be sure to warm up properly so that your

body and mind are ready for the set.

C. Press

70% x 5

80% x 5

90% x 5, no extra reps

D. Rope Chin-Up 50 total reps

The goal is to perform 50 total reps. You can do these over as many sets

as it takes to get the job done. If you suck at chins, shoot for a lower

number (for example, 25). If you don't have a rope, use two towels and

hang them from a chin bar.

E. Neck Harness 100 total reps

Week Two

Monday

A. Squat

65% x 5

75% x 5

85% x 5, no extra reps

B. Hang Clean 2 sets of max reps (without going to failure) at 65%

C. Press Work up to your TM for a PR set. Again, don't go to failure

but shoot for a PR. The PR can be done for a repetition PR or an

estimated max PR.

10% x 5

20% x 5

30% x 5

40% x 5

50% x 3

60% x 3

70% x 1

80% x 1

90% x 1

100% (TM) x PR set

D. Fat Bar Curl 50-100 total reps

E. Neck Harness 100 total reps

Wednesday

A. Squat Work up to your TM for a PR set. Warm-up and perform one

set with your TM. Don't go to failure. Remember to have a goal of the

total reps you want to achieve before you do begin.

10% x 5

20% x 5

30% x 5

40% x 5

50% x 3

60% x 3

70% x 1

80% x 1

90% x 1

100% (TM) x PR set

B. Deadlif t

65% x 5

75% x 5

85% x 5, no extra reps

C. Press 50 total reps @ 65%

Using the weight for your f irst work set of the week (65%), perform 50

total reps. Remember, get to 50 total reps using as many sets as

needed.

D. Dumbbell Row 100 total reps per arm

E. Neck Flexion 100 total reps

Friday

A. Hang Clean Work up to your TM and perform a PR set but do not go

to failure. After the PR set, perform 3 sets of 5 reps at 85% of your TM.

10% x 5

20% x 5

30% x 5

40% x 5

50% x 3

60% x 3

70% x

80% x 1

90% x 1

100% (TM) x PR set

3 sets of 5 reps @ 85%

B. Squat 1 set of 15+ reps @ 65%

Using the f irst work set of the week (65%), perform a PR set. The goal is

to shoot for at least 15 reps.

C. Press

65% x 5

75% x 5

85% x 5, no extra reps

D. Rope Chin-Up 50 total reps

Remember, the goal is to perform 50 total reps using as many sets as it

takes to hit 50 (or 25 if you suck at chin-ups.)

E. Neck Harness 100 total reps

Week Three

Monday

A. Squat

75% x 5

85% x 5

95% x 5, no extra reps

B. Hang Clean 2 sets of max reps, without going to failure, at 75%

C. Press Work up to your TM for a PR set. The PR can be done for a

repetition PR or an estimated max PR.

10% x 5

20% x 5

30% x 5

40% x 5

50% x 3

60% x 3

70% x 1

80% x 1

90% x 1

100% (TM) x PR set

D. Fat Bar Curl 50-100 total reps

E. Neck Harness 100 total reps

Wednesday

A. Squat Work up to your TM for a PR set. Remember to warm-up and

perform one set with your TM. Do not go to failure. Be sure you have a

goal of the total reps you want to achieve before beginning.

10% x 5

20% x 5

30% x 5

40% x 5

50% x 3

60% x 3

70% x 1

80% x 1

90% x 1

100% (TM) x PR set

B. Deadlif t

75% x 5

85% x 5

95% x 5 - No extra reps

C. Press 50 total reps @ 75%

Using the weight for your f irst work set of the week (75%), perform 50

total reps. Get to 50 total reps using as many sets as necessary.

Remember, pace yourself on the f irst couple of sets.

D. Dumbbell Row 100 total reps

100 total reps per arm. Again, you can use a variety of dif ferent weights

for this; just be sure you get all the reps. You can superset the dumbbell

row with the press. Up to you.

E. Neck Flexion 100 total reps

Friday

A. Hang Clean Work up to your TM and perform a PR set but do not go

to failure. After the PR set, perform 3 sets of 5 reps at 85% of your TM.

10% x 5

20% x 5

30% x 5

40% x 5

50% x 3

60% x 3

70% x 1

80% x 1

90% x 1

100% (TM) x PR set

3 sets of 5 reps @ 85%

B. Squat 1 set of 15+ reps @ 75%

Using the f irst work set of the week (75%), perform a PR set. The goal is

to shoot for at least 15 reps. Warm-up properly.

C. Press

75% x 5

85% x 5

95% x 5, no extra reps

D. Rope Chin-Up 50 total reps

Perform 50 total reps using as many sets as it takes to hit 50.

E. Neck Harness 100 total reps

5/3/1 Beach Body Challenge: Weeks 4-6

Once you've completed the f irst three weeks of this challenge, you'll have

established the following:

Squat – Rep records for each of the f irst sets (done on Friday). You'll

have records for 70%, 65% and 75%. You'll also have a record for your

TM set (done on Wednesday).

Press – Rep record for your TM set (done on Monday).

Hang Clean – Total rep records for each of the f irst sets (done on

Monday). You'll have total rep records for 70%, 65%, and 75%.

The next three weeks will be devoted to beating or attempting to beat

each of these records. This isn't an excuse to use horrible form, so don't

get caught up in chasing numbers if your form suffers.

However, you can learn how to challenge yourself during your training and

learn how to push a bit harder. Learn how to breathe "easier" during sets

and teach yourself how to mentally prepare days prior to your workout.

These are all things that no book or seminar can teach you. Only time and

experience can do these things.

When beating your TM records, there are two ways you can do this:

Repetition Max PR – Your old PR was 225 for 8 reps. You attempt to

get 225 for 9 reps.

Estimated Max PR – Your best estimated max for the press is 250

pounds. Figure out how many reps you need to do with your current TM to

beat that record.

Notes

Flexibility/Mobility – I recommend you do the Defranco Agile 8 prior to

training and at least two times per day. This will help with your recovery.

Conditioning – Your conditioning work must meet your current goals

and your current f itness level. This is to be determined by you. It shouldn't

interfere with the goals of the challenge. If it does, do something

different.

Related:  Condit ioning 101

Diet – I recommend using the same eating template as the Boring But

Big Challenge.

Box Jumps/Med Ball Throws – I recommend doing only 3 x 3-5 box

jumps or 15 med ball throws before you begin training. Do not do any

more than this.

Use straps on the hang clean. Do not use them for the dumbbell rows.

Take adequate rest time between each lif t. I like to take a 5-10 minute

break between lif ts to clear my mind and focus.

There is an obsession lately with every part of your workout being done

as quickly as possible, thus turning your strength session into a circuit

session. Yes, you can work to improve workout density, but that's best

done with assistance movements, not the main or supplemental lif ts.

If you've made the commitment to get stronger in the weight room, make

the commitment to doing things correctly. Quality over quantity. Quality

over everything.

If you wish to add, subtract or change any part of the challenge, you're

of course free to do so. It'll be your workout, but it's no longer the

challenge. I don't endorse any changes to this challenge.

If you feel your form is beginning to break when doing hang cleans,

please stop. There's a dif ference between "strong but acceptable" and

"really shitty." If you're toeing that line, recognize it.

However, the Internet Form Police piss on any lif t not done to their

standards, which are inversely proportional to their strength and

experience levels. Don't let any boy judge your lif ts. Judge your own.

Be sure you're eating for performance. Too many people eat too few

calories and are scared to succeed. Success in the weight room requires

the discipline to eat correctly. If you wish to get stronger, don't sabotage

your training via diet.

Related:  Eat Big and Gain Nothing But Muscle

I believe in setting performance or consistency goals in several key

areas of training. I have 10 areas that are examined and these are true

"weak points."

For conditioning, I recommend you choose a "consistency goal" for this

challenge. A staple in my training week is always doing 70 AirDyne miles.

This isn't dif f icult and will allow you to remain in fairly good shape and aid

in recovery.

This challenge (or any of the challenges I've written that are strength-

based) should not have "performance goals" for conditioning. What you

choose to do for conditioning is entirely based on what you have access

to and what your current level is. This is not a time to be pushing any

conditioning.

Don't neglect your mobility and f lexibility. Devoting 10-20 minutes a day

to these areas can help in the short term and the long term. Spend some

time on it, but that doesn't mean you need to spend 4.5 hours a day on it,

either. Balance does not mean "equal time."

Comment | Print Version

Today

Newest First

GraniteJack: JW, Awesome as always.

crj5: The guys at beach body have been exposed. Great article Jim.

T-bone12: Jim- I wanted to say I got your e-book last week and I love it! Ihave a comp. coming up in 3 weeks, but after that I am starting the 5-3-1and I am loving this one as well! Thanks brother.

Today 10:22

Today 09:02

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