Wendler Classic
Strength and Conditioning
3 weeks / 5 days per week
The Wendler Classic is a strength training program that focuses on the four major lifts: squat, bench press, deadlift, and overhead press. It's a variation of the 5/3/1 program that uses a lower training max and a slower progression to allow for more time to build strength and perfect technique. Wendler Classic is a good option for intermediate lifters who have already built a solid foundation of strength and are looking to continue making progress in their lifts while also focusing on improving their form and technique.
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Wendler Classic Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
28
Avg Sets/Week
140
Avg Reps/Week
5
Days/Week
Average Intensity by Week
Reviews
0 reviews
Week 1
Day 1
Exercise
Main5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Exercise
Main5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Day 3
Exercise
Main5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Exercise
Main5 x 65%
5 x 75%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
5 x 85%
Day 2
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 5
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
Day 3
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
5 x 90%
Day 2
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 5
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Exercise
Main5 x 75%
5 x 85%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
Exercise
Main5 x 75%
5 x 85%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
Day 3
Exercise
Main5 x 75%
5 x 85%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
Exercise
Main5 x 75%
5 x 85%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
5 x 95%
Day 2
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 5
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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Frequently Asked Questions about Wendler Classic
How long is the Wendler Classic program?
The Wendler Classic program is 3 weeks long, with 5 training days per week.
What is the goal of Wendler Classic?
The primary goal of Wendler Classic is to help you Strength and Conditioning.
Who is Wendler Classic designed for?
Wendler Classic is designed for all lifters looking to Strength and Conditioning.
How do I track Wendler Classic workouts?
You can track Wendler Classic workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.