4 Days a Week, 28-Week Structured Strength Program - Jim Wendler 531

The Jim Wendler 531 program is a 4-day-a-week, 28-week strength program aimed at effectively increasing strength and muscle mass. It offers intense training focused on the four major lifts: squat, bench press, deadlift, and overhead press, through periodic repetition.

This program is structured into 7 cycles of 4 weeks each, and includes two auxiliary exercises daily to ensure a balanced workout for various muscle groups. Every 4 weeks, there is a deload week to allow muscle recovery with lower intensity exercises, preparing you for the next cycle.

Additionally, the program involves reassessing your 1RM (one-rep max) every 4 weeks, allowing for continuous adjustment of the program to match your personal growth.