Are you curious about Jim Wendler bodybuilding workouts?

Do you wonder how the creator of 5/3/1 designs his workout routines for bodybuilders to build as much muscle mass as possible?

Then you’ve come to the right place.

In this comprehensive guide, I will show you how to use Jim Wendler’s bodybuilding workouts to take your physique to the next level!

Introduction

• Part 1: The 5/3/1 Bodybuilding Template
• Part 2: The Boring But Big Beefcake Template
• Part 3: The Building The Monolith Template
• Part 4: Jim Wendler’s Bodybuilding Diet

Jim Wendler is one of the most successful weightlifting coaches in the world today.

He is famous for training with the legendary powerlifting coach Louie Simmons at the Westside Barbell training club. Of course, he is also famous for inventing the extremely popular 5/3/1 training program.

Jim Wendler says 5/3/1 was originally designed to help athletes get as strong as possible on the squat, bench press, deadlift, and overhead press. However, he has also invented several 5/3/1 templates to help bodybuilders build as much muscle mass as possible!

Jim Wendler Stats

• Date Of Birth: February 13th, 1975
• Height: 5 Feet 10 Inches
• Weight: 240 Pounds
• Body Fat: About 15 Percent

 

 

 

 

 

 

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Part 1: The 5/3/1 Bodybuilding Template

Jim Wendler has designed several different training templates for bodybuilders. Here are 3 of his most popular muscle-building templates:

Jim Wendler’s 5/3/1 Templates For Bodybuilders

• Template #1: 5/3/1 For Bodybuilding
• Template #2: Boring But Big Beefcake
• Template #3: Building The Monolith

Let’s start by looking at the 5/3/1 For Bodybuilding template. For this template Jim wants you to train 4 days per week using a traditional bodybuilding bro split.

You still perform heavy barbell exercises at the start of the workout, such as the squat, bench press, deadlift, or overhead press.

However, you are training only 1-2 muscle groups per workout, and you perform high-volume bodybuilding style accessory work after the first exercise. Check it out:

The 5/3/1 For Bodybuilding Template

• Day 1: Shoulders And Biceps
• Day 2: Back
• Day 3: Chest And Triceps
• Day 4: Legs And Abs

As you can see, you are going to train 1-2 muscle groups per workout. You also have 3 workouts targeting the upper body, and just 1 workout targeting the lower body during the week.

This is radically different from the original 5/3/1 program, where you are training your entire upper body or your entire lower body workout.

Here are some sample 5/3/1 For Bodybuilding workouts courtesy of Jim Wendler. Check it out:

Workout #1: Shoulders And Biceps

• Exercise #1: Standing military press, 3 sets of 1-5 reps**
• Exercise #2: Seated dumbbell overhead press, 4 sets of 12 reps
• Exercise #3: Side / rear lateral raise, 4 sets of 12 reps
• Exercise #4: Barbell curls, 4 sets of 12 reps
• Exercise #5: Preacher curls, 4 sets of 12 reps

**Performed using the regular 5/3/1 training percentages.

Workout #2: Back

• Exercise #1: Deadlift, 3 sets of 1-5 reps**
• Exercise #2: Bent over rows, 4 sets of 12 reps
• Exercise #3: Chin ups, 4 sets of 10 reps
• Exercise #4: Good mornings, 4 sets of 10 reps
• Exercise #5: Hanging leg raise, 4 sets of 12 reps

**Performed using the regular 5/3/1 training percentages.

Workout #3: Chest And Triceps

• Exercise #1: Bench press, 3 sets of 1-5 reps**
• Exercise #2: Weighted dips, 4 sets of 10 reps
• Exercise #3: Dumbbell flys, 4 sets of 12 reps
• Exercise #4: Tricep pushdowns, 5 sets of 20 reps
• Exercise #5: Push ups, 4 sets to failure

**Performed using the regular 5/3/1 training percentages.

Workout #4: Legs And Abs

• Exercise #1: Back squat, 3 sets of 1-5 reps**
• Exercise #2: Leg press, 5 sets of 15 reps
• Exercise #3: Leg curls, 5 sets of 15 reps
• Exercise #4: Leg extensions, 4 sets of 12 reps
• Exercise #5: Ab wheel, 4 sets of 12 reps

**Performed using the regular 5/3/1 training percentages.

As you can see, this 5/3/1 template uses traditional high-volume bodybuilding style workouts. You still perform the first exercise using the standard 5/3/1 training percentages.

However, the rest of the workout is designed to stimulate as much muscle mass as possible.

Jim Wendler says this template is a great choice for bodybuilders, as you still have a built-in progression model to help you get long-term strength gains. Jim says this kind of progression model is missing from most bodybuilding programs – especially for drug-free athletes.

If you want to learn more about how to program the primary barbell exercises like the squat and bench press, then check out the following article:

• Jim Wendler’s 5/3/1 Program | The Ultimate Guide!

Part 2: Boring But Big Beefcake

Another one of Jim Wendler’s 5/3/1 bodybuilding templates is called “Boring But Big Beefcake,” or just Beefcake for short.

With this template, you are going to perform 4 full body workouts per week. Check it out:

The 5/3/1 Beefcake Training Split

• Day 1: Squat
• Day 2: Bench Press
• Day 3: Deadlift
• Day 4: Overhead Press

Here’s how the workouts work: first you are going to perform your regular 5/3/1 sets on one of the “big 4” exercises. Next you are going to perform 5 sets of 10 reps on the main exercise, plus 5 sets of 10 reps on an accessory exercise.

For example, if you performed 5 sets of 10 reps on the bench press, then you might perform 5 sets of 10 reps on chin ups or pulldowns for your accessory movement. After that, you perform 50-100 reps on two accessory exercises for the opposite half of your body.

For example, on a bench press workout your last 2 accessory movements would be for your lower body. Check it out:

5/3/1 Beefcake Workout Template

• Main lift: 3 sets of 1-5 reps
• Main lift: 5 sets of 10 reps
• Accessory lift: 5 sets of 10 reps
• Secondary accessory lift: 50 total reps
• Secondary accessory lift: 50 total reps

This is definitely one of Jim Wendler’s more advanced 5/3/1 training templates.

You are training your entire body each workout, which means each muscle group gets trained 4 times per week! Make sure you check out Jim Wendler’s sample bodybuilding diets at the end of this article before you attempt something this intense!

Here are some sample “Beefcake” workouts that you can try. Check it out:

Beefcake Bench Press Day

• Exercise A1: Bench press, 3 sets of 1-5 reps
• Exercise B1: Bench press, 5 sets of 10 reps
• Exercise B2: Barbell rows, 5 sets of 10 reps
• Exercise C1: Single-leg work, 25 total reps
• Exercise C2: Abs, 50 total reps

Beefcake Squat Day

• Exercise A1: Squat, 3 sets of 1-5 reps
• Exercise B1: Squat, 5 sets of 10 reps
• Exercise C1: Good mornings, 5 sets of 10 reps
• Exercise D1: Dips, 50 total reps
• Exercise D2: Chin ups, 50 total reps

Beefcake Overhead Press Day

• Exercise A1: Overhead press, 3 sets of 1-5 reps
• Exercise B1: Overhead press, 5 sets of 10 reps
• Exercise B2: Lat pulldown, 5 sets of 10 reps
• Exercise C1: Single-leg work, 25 total reps
• Exercise C2: Abs, 50 total reps

Beefcake Deadlift Day

• Exercise A1: Deadlift, 3 sets of 1-5 reps
• Exercise B1: Deadlift, 5 sets of 10 reps
• Exercise C1: Leg press, 5 sets of 10 reps
• Exercise D1: Push ups, 50 total reps
• Exercise D2: Face pulls, 100 total reps

Note: the first exercise for each workout is performed with the usual 5/3/1 training percentages, while the back-off sets are performed with 50% of your training max.

If you want to learn more about the Beefcake template, then check out the following article:

• 5/3/1 Boring But Big Beefcake | The Ultimate Guide!

Part 3: Building The Monolith

Building The Monolith is another advanced 5/3/1 bodybuilding template that Jim Wendler recently invented. This routine features 3 high-volume full body workouts per week.

Here is the basic training template:

Building The Monolith Training Template

• Day 1: Squat + Overhead Press
• Day 2: Deadlift + Bench Press
• Day 3: Squat + Overhead Press

You are also going to perform 2-3 accessory exercises for your upper body each workout.

This is an EXTREMELY demanding program, as the overall training volume and training frequency is extremely high. However, if you are looking to build muscle mass as fast as possible, and are up for a challenge, then this may be exactly what you are looking for.

Here are some sample workouts that Jim Wendler provided on his blog. Check it out:

Building The Monolith: Week #1

Monday: Squat + Press Workout

• Exercise #1: Back squat, 70×5, 80×5, 90×5, 90×5, 90×5, 90×5, 90×5 
• Exercise #2: Overhead press, 70×5, 80×5, 90×5, 70xAMRAP
• Exercise #3: Chin ups, 100 total reps
• Exercise #4: Face pulls / band pull-aparts, 100 total reps
• Exercise #5: Dips, 100 total reps

Wednesday: Deadlift + Bench Press Workout

• Exercise #1: Deadlift, 70×5, 80×5, 90×5, 90×5, 90×5
• Exercise #2: Bench press, 70×5, 80×5, 90×5, 90×5, 90×5, 90×5, 90×5
• Exercise #3: Dumbbell rows, 5 sets of 10-20 reps
• Exercise #4: Bicep curls, 100 total reps

Friday: Squat + Press Workout

• Exercise #1: Back squat, 70×5, 80×5, 90×5, 45% x 20
• Exercise #2: Overhead press, 10 sets of 5 reps @ 70%
• Exercise #3: Weighted chin ups, 5 sets of 5 reps
• Exercise #4: Face pulls / band pull-aparts, 100 total reps
• Exercise #5: Shrugs, 100 total reps

If you want to learn more about Jim Wendler’s Building The Monolith program, then check out the following article:

• Building The Monolith | The Ultimate Guide!

Part 4: Jim Wendler’s Bodybuilding Diet

Jim Wendler says that you need to follow a smart muscle-building diet to get the most out of these 5/3/1 bodybuilding templates.

Of course, Jim Wendler is better known for his training advice than his diet advice. However, he has provided some sample diets in the past.

Here is Jim’s recommended diet for anyone following the Building The Monolith program. Check it out:

Jim Wendler’s Sample Building The Monolith Diet

Meal #1

• 8 whole eggs
• 4 pieces bacon
• 4 pieces toast
• 2 bananas

Meal #2

• 1 pound ground beef mixed with marinara sauce and some kind of pasta

Meal #3

• 2 Double Cheeseburgers
• French Fries

Meal #4

• 6 whole eggs
• .5 pound of taco seasoned ground beef
• Cheese/lettuce/tomatoes/taco sauce
• Combine all of this and make egg/meat burrito

As you can see, Jim Wendler recommends you eat 4 balanced meals per day. At each meal he eats plenty of protein from sources like eggs, bacon, and ground beef.

He also recommends you eat plenty of carbs during the day using sources like toast, bananas, and pasta.

Conclusion | Jim Wendler Bodybuilding Workouts!

Jim Wendler is one of the most successful strength coaches in the world today, and it’s easy to see why.

He knows how to design simple but effective bodybuilding workouts for anyone looking to build muscle mass as quickly as possible.

If you are a bodybuilder who is looking to build lean muscle mass, then you have to give these 5/3/1 bodybuilding programs a shot.

They may be just what you need to take your training to the next level!