What's different with my version?

You train 5-6 days a week rather than the four that Wendler recommends. You also skip the De-Load week on week 4.

This allows you to progress much faster. So basically you do Bench/Deadlift/OHP/Squat then just repeat. Only have 1-2 rest days a week. It'll be most beneficial if it was after either Squats or Deadlifts.


Each "Cycle" is a period of 12 workouts (3 workouts for each of the lifts, the 5 rep day, the 3 rep day and the 5/3/1 rep day)

Training 5/6 days a week means you should complete each cycle in 2 weeks or just over. That gives a 5kg/10lb progress in 2 weeks for Squat and Deadlifts, and 2.5kg/5lb progress for Bench and OHP.


I would run this program for 8-12 cycles at a time. That should be 4-6 months of following this routine. You can expect amazing results. If you run it for 12 cycles, you can expect 60kg gain on your training max for Squat and Deadlift, and 30kg gain on your training max for Bench and OHP in 6 months. Amazing progression.


On the last set, you have the option to max out on the reps. In this version you should max out on the last set for every session in the first 3 cycles. On the fourth cycle, just hit required reps.


DAY 1- Bench Press


Accessory Work:

Incline DB Press (3 sets).

Incline DB Flys (3 sets).

Close Grip Bench Press (3 sets).

Tricep Pushdowns (3 sets).

Machine Chest Press (2 sets).


DAY 2- Deadlifts


Accessory Work:

Barbell Rows (3 sets).

Pull Ups (3 sets).

Cable Rows (3 sets).

DB/Barbell Curl (3 sets).

Hammer Curl (3 sets).


DAY 3- OHP


Accessory Work:

Paused Bench Press (3 sets).

DB OHP (3 sets).

Side Raises (3 sets).

Face Pulls (3 sets).

Shrugs (3 sets).


DAY 4- Squats


Accessory Work:

Stiff Legged Deadlifts (3 sets).

ATG High Bar Squat (2 sets)

Leg Extensions (3 sets).

Calf Raises (3 sets).

Leg Curls (2 sets).



Yes. This will be very taxing on your CNS system. You will need to be eating in a caloric surplus for this program. Plenty of stretching for recovery, get enough protein and sleep.

Yes. This will give you amazing results, guaranteed.

Yes. You will add size not only strength on this program.


Good Luck.