12-Week Wendler Strength Program with Gymnastic Accessory Work
 
Program Overview:
This 12-week strength program is built around the proven Wendler 5/3/1 system, with a strong emphasis on progressive overload for 3 primary barbell lifts: Deadlift, Back Squat, Overhead Squat, and Power Clean. Each session is paired with gymnastic accessory work to develop functional strength, mobility, and body control.
 
Training Schedule:
3 sessions per week (Full-body strength emphasis each day)
Rotating focus of: Pulling strength, squatting mechanics, explosive lifts
Progression: 3-week loading waves followed by a deload (every 4th week)
Complementary gymnastics work: Pull-ups, dips, core holds, handstand regressions
 
Who it's for:
Beginner right through to advanced 
Athletes looking to improve barbell performance and bodyweight strength 
Lifters aiming to balance strength training principles with athleticism and control
 
What you’ll gain:
Noticeable increases in your 1RMs on core lifts
Stronger midline control and posture
Improved joint prep and mobility through targeted warm-ups
Confidence in gymnastic-style movements like L-sits, pull-ups, core control
 
Main Lifts: Deadlift, Back Squat, Power Clean, Overhead SquatStrength System: Wendler 5/3/1Accessory: Gymnastics (pulling, pushing, core & isometrics)Frequency: 3 Days/WeekRest Intervals: 2-3 mins for working sets on main lifts, 60-90s for accessories