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Wendler Conditioning

This workout plan outlines a 2-week strength training routine split between Monday and Thursday each week. On Mondays, it focuses on lower body lifts like squats and deadlifts along with accessories. Thursdays target the upper body with presses and rows along with bicep curls both weeks. Conditioning is prescribed as hill sprints three times over the two weeks on non-lifting days.

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Matthew Citta
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188 views1 page

Wendler Conditioning

This workout plan outlines a 2-week strength training routine split between Monday and Thursday each week. On Mondays, it focuses on lower body lifts like squats and deadlifts along with accessories. Thursdays target the upper body with presses and rows along with bicep curls both weeks. Conditioning is prescribed as hill sprints three times over the two weeks on non-lifting days.

Uploaded by

Matthew Citta
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Week 1: Monday: Squats 5/3/1, leg press 5 x 10, stiff leg deads 5 x 10, abs Thursday: Bench press

5/3/1, dumbbell press 5 x 10, dumbbell row 5 x 10, biceps curls (yes, curls). Include three days of hard conditioning (hill sprints) on nonconsecutive days. Week 2: Monday: Deadlift 5/3/1, safety bar squat 5 x 10, good mornings 5 x 10, abs Thursday: Overhead press 5/3/1, chin-ups 5 x 10, dips 5 x 10, biceps curls (no, the joke isn't on you, biceps curls). Include three days of hard conditioning (hill sprints) on nonconsecutive days.

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