Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

131
!"#$%& ()*)+, !"#$%& ()*"+"+, -.) !"#$%&$’()%$* ,-./0#. !! #$% &’()*’+

Transcript of Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

Page 1: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

!

!

!

!

!!"#$%&'()*)+,!!"#$%&'()*"+"+,'-.)'

!"#$%&$'()%$*+,-./0#.!!!"#$%"&'()*'+!

!

!

!

!

!

!

!

!

!

!

!

!

!

!

!

!

Page 2: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! "!

!

"#$%&#!'%(!#)*+&,!%-!+-'!./'012+3!$14-#00!.&%5&+)!1-23(61-5!%-#!4/+4!1-7%37#0!31$41-5!

/#+7'!8#15/40!1-!'%(&!/+-609!%-!'%(&!*+2,!+-6!%7#&!'%(&!/#+69!.3#+0#!2%-0(34!+!6%24%&:!!

;%(!)+'!8+-4!4%!5#4!+!6%24%&!4%!#<+)1-#!'%(&!/#+6!*#2+(0#!4/10!10!0%)#!.&#44'!04(.16!

04($$!4/+4!8#!6%!814/!*+&*#330:!

=/10!*%%,!)+'!-%4!*#!&#.&%6(2#6!%&!&#2%&6#6!1-!+-'!$%&)!814/%(4!.#&)1001%-!$&%)!4/#!

+(4/%&:!!

!

>%.'&15/4!?@AB!*'!C1)!D#-63#&!

E614#6!*'!F+(&+!G%00!

!

!

!

!

!

!

!

!

!

!

!

!

!

Page 3: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! #!

!

!"#$%&'(&)'*+%*+,&HIBIA!J&1-21.3#0!K!L!

M).%&4+-2#!%$!4/#!=&+1-1-5!N+<!K!O!

O!D##,!=&+1-1-5!>'23#0!K!P!

=/#!D+&)!Q.!K!A@!

HIBIA!R+&1+41%-0!K!AA!

HIBIA!J'&+)16!K!A?!

S1&04!T#4!F+04!K!A?!

S1&04!T#4!F+049!N(341.3#!T#40!K!AB!

S1&04!T#4!F+049!U#04!J+(0#!K!AB!

S1&04!T#4!F+049!J+(0#!TV(+40!+-6!"#-2/#0!K!

AL!

HIBIA!T4&#-54/!J/+0#!K!AH!

HIBIA!+-6!W'-+)12!D%&,!K!AO!

"%&1-5!"(4!"15!K!AP!

"%&1-5!"(4!"159!R+&1+41%-!A!X!AY!

"%&1-5!"(4!"159!R+&1+41%-!?!K!?@!

"%&1-5!"(4!"159!O!D##,!>/+33#-5#!K!?A!

"%&1-5!"(4!"159!H<H!K!?A!

"%&1-5!"(4!"159!H<B!K!??!

"%&1-5!"(4!"159!H<A!K!??!

"%&1-5!"(4!"159!AB!D##,!>/+33#-5#!K!?L!

"%&1-5!"(4!"159!?!W+'0ID##,!K!?L!

"%&1-5!"(4!"159!U(3#!%$!H@!K!?H!

HIBIA!+-6!4/#!S+4/#&3+-6!K!?O!

HIBIA!TRU!K!B@!

=/#!U(3#!%$!A@!K!B@!

C%,#&!T#40!K!BA!

C%,#&!T(.#&0#40!K!BL!

"#'%-6!HIBIA9!=&+1-1-5!N+<1)+33'!K!BH!

S(33!"%6'!=&+1-1-5!X!LB!

S(33!"%6'9!J%8#&!>3#+-!K!LL!

S(33!"%6'9!J%8#&!>3#+-!?!K!LH!

S(33!"%6'9!S(33!"%&1-5!K!LO!

T.1-+3!=+.!=&+1-1-5!K!LO!

T.1-+3!=+.!=&+1-1-59!?!K!LZ!

H[0!J&%5&#001%-!\"#51--#&I]67+-2#6^!K!

H@!

N%&#!%-!4/#!W#3%+6!K!HA!

S(33!"%6'!W#3%+6!K!H?!

_15/!M-4#-014'!W#3%+6!K!HB!

?Z!D##,0!%$!=&+1-1-5!K!HB!

]67+-2#6!HIBIA!K!HH!

?!W+'ID##,!=&+1-1-5!K!HY!

_'.#&4&%./'!J/+0#!K!O?!

T4&#-54/!J/+0#!X!OH!

]00104+-2#!D%&,!K!OP!

Page 4: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

!"#$%&'(&)'*+%*+,&-.'*+/*0%12&?!W+'ID##,9!`#8!=#).3+4#!K!P@!

T:T:T:9!T1-53#09!T.##69!T1a#!K!PA!

A?!D##,!T:T:T:!J&%5&+)!K!PL!

R%3()#!D%&,9!PHIZH!K!PH!

HIBIA!>/+33#-5#0!K!Z@!

"%1-5!"(4!"15!>/+33#-5#!K!Z?!

T4&#-54/!>/+33#-5#!K!ZZ!

J&%83#&!>/+33#-5#!K!A@O!

A@@!U#.!>/+33#-5#!K!AAB!

HIBIA!U#04!J+(0#!>/+33#-5#!K!AAZ!

HIBIA!S&#V(#-2'!J&%b#24!K!A?B!

HIBIA!S&#V(#-2'!J&%b#24!K!A?Z!

=/#!"15!c(#041%-!K!A?Y!

S1-+3!X!ABA!

!

!

!

!

&

&

&

&!

!

!

!

!

!

Page 5: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! $!

&

!3%&45657&89/*./:$%,;&<0.=&>'0?&8"@&A%&T1-2#!4/#!%&151-+3!HIBIA!*%%,!+-6!4/#!0#2%-6!#6141%-!2+)#!%(49!M[7#!*##-!8%&,1-5!4%!

1).&%7#!4/#!HIBIA!.&%5&+):!!=/#!.&%5&+)!8+0!%&151-+33'!8&144#-!$%&!0#3$10/!&#+0%-0!+0!M!

8+-4#6!+!01).3#!+-6!#+0'!.&%5&+)!4%!$%33%89!+!.&%5&+)!4/+4!/#36!4&(#!4%!4/#!.&1-21.3#0!1-!

8/12/!M!*#31#7#6!+-6!%-#!4/+4!M!8+-4#6!4%!+24(+33'!(0#:!!M!V(#041%-!8/#4/#&!4/#!)+-'!

.&%5&+)0!+-6!4&+1-1-5!16#+0!8&144#-!*'!d+(4/%&141#0e!/+7#!#7#-!*##-!(0#69!#14/#&!*'!

4/#)0#37#0!%&!+-'%-#!#30#9!.&%5&+)0!4/+4!#<104!01).3'!4%!8+04#!.+.#&9!0.+2#!+-6!41)#:!!

D/#-!'%(!/+7#!'%(&!%8-!4&+1-1-59!*%6'!+-6!04&#-54/!%-!4/#!31-#9!'%(!4#-6!4%!517#!+!3%4!

)%&#!#$$%&49!41)#!+-6!2+&#!1-4%!6#015-1-5!+!.&%5&+):!M[)!0(&#!4/+4!+4!0%)#!.%1-4!M!8133!*#!

$%&2#6!4%!(0#!4#04!0(*b#240!$%&!)'!&#0#+&2/!*(4!(-413!4/#-9!M!8133!*(&-!4/10!*%6'!(-413!M!2+--%4!

04+-6:!

=/#!2/+-5#0!+-6!48#+,0!1-!4/10!*%%,!&#.&#0#-4!'#+&0!%$!4&+1-1-59!&#0#+&2/9!1-b(&1#0!+-6!

)104+,#0:!!_#339!4/#&#!10!#7#-!+!-#8!.&%5&+)!K!"#'%-6!HIBIA:!!D/#-!M!$1&04!8&%4#!4/#!

%&151-+3!.&%5&+)!1-!?@@Z9!M!/+6!-%!16#+!4/+4!M!8%(36!*#!+*3#!4%!#<.+-6!4/#!.&%5&+)!1-4%!

8/+4!14!10!4%6+':!]$4#&!?Hf!'#+&0!%$!4&+1-1-5!+-6!8&141-5!.&%5&+)09!M!04133!/+7#!4/+4!'%(4/$(3!

6#01&#!4%!2&#+4#!0%)#4/1-5!-#89!(-1V(#!+-6!+)+a1-5:!!D/#-!'%(!3%0#!4/+49!'%(!3%0#!31$#:!

=/#!.&1-21.3#0!%$!4/#!HIBIA!.&%5&+)!,#.4!)#!5&%(-6#6!+-6!M!)+6#!0(&#!4/+4!#7#&'!

7+&1+41%-!04+'#6!4&(#!4%!4/#)g!#)./+01a#!*159!)(341Xb%1-4!)%7#)#-409!04+&4!315/49!.&%5&#00!

03%8!+-6!0#4!.#&0%-+3!&#2%&60:!!Q01-5!*15!)%7#)#-40!0(2/!+0!4/#!0V(+49!*#-2/!.&#009!

6#+631$4!+-6!.&#00!10!-%4/1-5!&#7%3(41%-+&'!1-!4/#!V(#04!$%&!04&#-54/:!M4!/+0!*##-!6%-#!01-2#!

4/#!*+&*#33!2+)#!1-4%!#<104#-2#:!

T#441-5!+!.#&0%-+3!&#2%&6!\JU^!10!0%)#8/+4!(-1V(#!+0!-%4!#7#&'!4&+1-1-5!.&%5&+)!)+,#0!14!

+!.&1%&14':!J3#-4'!%$!4&+1-1-5!.&%5&+)0!+2/1#7#!0(22#00!814/%(4!0#441-5!+!JU9!*(4!.#&0%-+33'9!

M!3%7#!5%1-5!1-4%!4/#!8#15/4!&%%)!814/!+!5%+3!4%!0/%%4!$%&:!!M!3%7#!4/#!2/+33#-5#9!4%!.(0/!

)'0#3$:!!M!3%7#!3#+71-5!4/#!8#15/4!&%%)!$##31-5!04&%-5#&!4/+-!8/#-!M!#-4#&#6:!!

=/#&#!10!+!6%8-016#g!;%(!8133!-%4!0#4!JU[0!#7#&'!41)#:!!Q-6#&04+-6!4/+4!JU[0!+&#-[4!517#-!4%!

'%(h!4/#'!+&#!#+&-#6!4/&%(5/!8%&,9!04&(553#!+-6!0+2&1$12#:!!i$4#-9!4/%0#!8/%!*#2%)#!

6#.&#00#6!+-6!6102%(&+5#6!+$4#&!+!*+6!8%&,%(4!+&#!*#51--#&0!+-6!'%(-5!31$4#&0!8/%!6%-[4!

'#4!&#+31a#!4/+4!5&#+4-#00!6%#0-[4!+38+'0!0/%8!(.:!!=/#&#!8133!*#!*+6!6+'0!K!!"#$$%!*+6!6+'0:!!!

"(4!4/+4[0!8/+4!)+,#0!4/#!JU[0!0%!0.#21+3:!T%!4/#!-#<4!41)#!'%(!/+7#!+!*+6!8%&,%(49!

#)*&+2#!149!&#)#)*#&!14!+-6!6%!8/+4#7#&!'%(!/+7#!4%!6%!4%!)+,#!'%(&!-#<4!8%&,%(4!*#44#&!

4/+-!4/#!3+04!%-#:!F#4!)#!517#!'%(!+!41.!K!)%.1-5!+&%(-6!31,#!+!0+6!.(..'!6%5!10-[4!5%1-5!4%!

/#3.!'%(:!!>/+-5#!'%(&!+4414(6#:!]4414(6#!10!4/#!%-#!4/1-5!'%(!/+7#!4%4+3!2%-4&%3!%7#&!+-6!

4/#!)1-(4#!'%(!3#4!6%(*49!6#.&#001%-!%&!)+&4'&6%)!2&##.!1-9!'%(!0#4!'%(&0#3$!(.!$%&!+!3%-5!

31$#!%$!)#61%2&14':!

Page 6: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! %!

M!&#2#17#!4/%(0+-60!%$!V(#041%-0!+*%(4!4&+1-1-5!4#).3+4#09!+00104+-2#!8%&,!+-6!d$%&)!

716#%0e!+33!/%.1-5!4/+4!4/#&#!10!+!&#+0%-!$%&!4/#1&!3+2,!%$!JU[09!3+2,!%$!.&%5&#00!%&!01).3'!

3%%,1-5!$%&!4/#!)+512!$%&)(3+!$%&!5#441-5!04&%-5#&:!!;#09!1$!'%(!+&#!0V(+441-5!814/!4/#!*+&*#33!

%-!'%(&!$%&#/#+69!'%(!8133!/+7#!4%!)+,#!+!2/+-5#:!"(4!4/#!$+24%&0!4/+4!-%!%-#!#7#-!

2%-016#&0!+&#!D133!+-6!W#01&#:!=/#0#!48%!4/1-50!2+-!$%&2#!+!0V(+&#!.#5!4%!$14!1-4%!+!&%(-6!

/%3#:!!=/#!8%&36!10!$133#6!814/!)1331%-0!%$!#<+).3#0!%$!.#%.3#!6%1-5!#<4&+%&61-+&'!4/1-50!

814/!D133!+-6!W#01&#:!!D/'!-%4!'%(j!!M!0##!0%!)+-'!.#%.3#!0#4431-5!$%&!)#61%2&14'!01).3'!

*#2+(0#!4/#'!4/1-,!0(22#00$(3!.#%.3#!/+7#!0%)#!,1-6!%$!+67+-4+5#:!T(&#9!'%(!)+'!/+7#!

*##-!6#+34!+!4%(5/#&!/+-6!1-!31$#:!!N+,#!14!/+..#-:!!=/10!&#)1-60!)#!%$!+!V(%4#!$&%)!4/#!

)%71#!dk%%6$#33+0ge!

&'()*+,"*-.%/0*-(+*1#.$2"*#0*#*3#!+4"!5*64%*3!(7$"809*,"*-("0*+(*1#.$2"5*:!(.7$"*)2+,*+,"*72$$;*

<"*=#4*-(*+(*1#.$2"5*:!(.7$"*)2+,*+,"*=(309*>"$2?"!2"09*:(88%9*,"*=#4*=#$$*1#.$2"5*@.+*4()*+,"*

-.%/0*-(++#*=(8"*.3*)2+,*1#.$2"/0*8(4"%*"?"!%*)""A9*4(*8#++"!*),#+5*@.024"00*7#>;*BC.=A*

%(.9*3#%*8"5B*D,9*%(.*,#>*#*E2!";*BC.=A*%(.9*3#%*8"5B*1$#="*-(+*,2+*7%*$2-,+424-9*,.,;*BC.=A*

%(.9*3#%*8"5F*

M$!'%(!8+-4!0%)#4/1-5!4%!/+..#-9!/+7#!4/#!D133!+-6!W#01&#!4%!6%!4/#!-#2#00+&'!8%&,!+-6!

4/#!+4414(6#!4%!5%!+3%-5!814/!14:!!E<2(0#0!+&#!-%4/1-5!)%&#!4/+-!'%(!0/%81-5!4/#!8%&36!'%(!

/+7#!517#-!(.:!!;%(!5#4!8/+4!'%(!#<.#24!+-6!'%(!5#4!8/+4!'%(!6#0#&7#:!!E)*&+2#!4/+4!1-!

'%(&!31$#!+-6!8+42/!8/+4!/+..#-0:!

!3%&BC:'9+"*.%&'(&+3%&!9"/*/*D&A"E&=/#!3+04!48%!.&1-21.3#0!%$!4/#!HIBIA!.&%5&+)9!04+&4!315/4I.&%5&#00!03%89!+&#!*+0#6!%-!4/#!

16#+!%$!4/#!=&+1-1-5!N+<!\=N^9!8/12/!10!4/#!)%04!(-1V(#!.+&4!%$!4/#!.&%5&+):!]34/%(5/!14!

/+0!*##-!*+04+&61a#6!+-6!2&14121a#69!4/#!4&+1-1-5!)+<!10!+0!#00#-41+3!+-6!1).%&4+-4!4%!

4&+1-1-5!$%&!04&#-54/!+0!0V(+441-5!+-6!.&#001-5!+&#:!&

=/#!4&+1-1-5!)+<!10!+!&#.&#0#-4+41%-!%$!ZHXY@l!%$!'%(&!8#15/4!&%%)!)+<!K!-%4!'%(&!

2%).#4141%-!)+<:!=/10!10!4/#!-()*#&!%-!8/12/!+33!%$!'%(&!.#&2#-4+5#0!%$!4/#!HIBIA!

.&%5&+)!+&#!*+0#6:!!`%8!#7#&'%-#!8+-40!+!8+'!4%!2/#+4!4/#!0'04#)9!4%!(0#!4/#1&!&#+3!)+<!

$%&!4/#1&!.#&2#-4+5#09!%&!4%!1-2&#+0#!4/#1&!4&+1-1-5!)+<!+4!+!$+04#&!&+4#!*#31#71-5!4/+4!4/10!

8133!0%)#/%8!)+,#!4/#)!04&%-5#&:!F#4!)#!4#33!'%(!+!31443#!0#2&#4g!14!8%-[4:!!M4!8133!2+42/!(.!

4%!'%(!V(12,#&!4/+-!4/+4!-(6#!./%4%!'%(!4#<4#6!4%!4/#!d3%7#!%$!'%(&!31$#e:!!

=/#!4&+1-1-5!)+<!#<1040!4%!+33%8!$%&!4/#!#**!+-6!$3%8!%$!31$#!+-6!4&+1-1-5:!"'!(01-5!ZHXY@l!

%$!'%(&!8#15/4!&%%)!)+<9!'%(!+33%8!$%&!+!81-6%8!4/+4!04133!,##.0!'%(!+22%(-4+*3#!$%&!'%(&!

4&+1-1-5!8/13#!+33%81-5!0%)#!&%%)!$%&!4/#!1-#714+*3#!*+6!6+':!E00#-41+33'9!4/#!=N!10!+!

-()*#&!'%(!2+-!/14!%-!+-'!6+'!1-!4/#!8#15/4!&%%)!+$4#&!+!8+&)X(.:!!;%(!2+-!5%!1-4%!4/#!

8%&,%(4!,-%81-5!4/+4!'%(!8133!/14!'%(&!-()*#&0!&#5+&63#00!%$!4/#!014(+41%-:!

Page 7: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! &!

N%04!%$!4/#!#**!+-6!$3%8!%$!4&+1-1-5!10!&#3+4#6!4%!04&#00!1-!'%(&!31$#:!!D/13#!'%(!2+-!

0%)#41)#0!$(--#3!31$#[0!04&#00!1-4%!'%(&!4&+1-1-5!1-!+!.%01417#!8+'9!14!8133!1-#714+*3'!2+42/!(.!

4%!'%(&!.#&$%&)+-2#:!!;%(&!*%00!10!+!4/%(5/43#00!+00/%3#I*142/!+-6!&16#0!'%(!1-2#00+-43'!

*#2+(0#!/#I0/#!/+7#-[4!*##-!3+16!1-!)%-4/0j!;%(&!0V(+4!8%&,%(4!b(04!8#-4!1-!4/#!0/144#&:!!

;%(!b(04!$%(-6!%(4!'%(&!81$#!&+2,#6!(.!m?@9@@@!1-!2&#614!2+&6!6#*4!4/10!'#+&j!!k%%6!3(2,!%-!

4/+4!.&#00!8%&,%(4:!

i-!4/#!%4/#&!/+-69!4/#&#!+&#!6+'0!8/#-!4/#!8#15/40!$##3!+!/(-6&#6!.%(-60!315/4#&:!!=/#!*+&!

10!02&#+)1-5!%$$!'%(&!*+2,!+4!4/#!4%.!%$!#+2/!0V(+4!&#.:!!;%(&!0.##6!+-6!$%&)!+&#!6#+6!%-:!

F(2,13'9!4/#!HIBIA!4&+1-1-5!.&%5&+)!/+0!#-%(5/!$3#<1*1314'!4%!2%7#&!#+2/!%$!4/#0#!+&#+0!+-6!

4%!,##.!'%(!.&%5&#001-5!$%&8+&6:!i-!+!*+6!6+'9!6%!4/#!8%&,%(49!4&'!'%(&!*#04!$%&!+!JU!+-6!

)%7#!%-:!!>%)#!*+2,!4%!$15/4!+-%4/#&!6+'9!4/10!41)#!814/!)%&#!$1&#:!

i-!+!5&#+4!6+'9!'%(!-%8!/+7#!48%!%.41%-0g!'%(!2+-!.(0/!4/#!3+04!0#4!$%&!+!-#8!JU9!%&9!4+,#!

+67+-4+5#!%$!'%(&!04&#-54/!+-6!6%!C%,#&!0#40!+$4#&!0#441-5!+!JU:!!"%4/!+&#!8/+4!M!31,#!4%!2+33!

J&%5&+))+*3#!](4%XU#5(3+41%-9!+!0#4!8+'!%$!4+,1-5!+67+-4+5#!%$!4/#!04&#-54/!'%(!/+7#!

4/+4!6+':!!M$!'%(!/+7#!*##-!6%1-5!4/#!HIBIA!.&%5&+)!$%&!+-'!+)%(-4!%$!41)#9!'%(!0/%(36!

,-%8!4/+4!.(0/1-5!4/#!3+04!0#4!$%&!+!-#8!JU9!10!4/#!)%-#'!0#4:!!C%,#&!0#40!+&#!+!(-1V(#!48104!

%-!8%&,1-5!(.!6(&1-5!+!8%&,%(4!8/#-!'%(!$##3!5&#+4:!

]!8%&6!%$!+6712#g!=&+1-!31,#!/#33!4%!,##.!'%(&!4&+1-1-5!)+<!Y@l!%$!'%(&!8#15/4!&%%)!)+<:!!

;#09!'%(&!=N!5%#0!(.!+$4#&!#+2/!2'23#!+-6!#7#-4(+33'!'%(!8133!-%4!*#!+*3#!4%!/14!4/#!&#V(1&#6!

&#.0!+-6!/+7#!4%!&#0#4:!_%8#7#&9!4&+1-9!#+4!+-6!03##.!814/!4/#!16#+!+-6!5%+3!4/+4!'%(&!

4&+1-1-5!)+<!8133!&#)+1-!Y@l:!=/10!&#V(1&#0!+!3%4!%$!8%&,9!*(4!'%(&!#$$%&40!8133!*#!

&#8+&6#6:!

FGH%%=&!9"/*/*D&)@.$%,&I&J%K&45657&!9"/*/*D&i7#&!4/#!.+04!2%(.3#!%$!'#+&09!M!/+7#!2%)#!(.!814/!+!5&#+4!8+'!4%!.3+-!'%(&!HIBIA!4&+1-1-5!

2'23#0!+-6!,##.!'%(&!4&+1-1-59!)1-6!+-6!*%6'!%-!4&+2,:!!E7#-!1$!'%(!+&#-[4!+!2%).#41417#!

31$4#&9!4/#!OX8##,!2'23#0!8133!/#3.!4%!,##.!'%(!$%2(0#69!+33%81-5!'%(!4%!/+7#!$(-!+-6!4&'!-#8!

4/1-50!814/%(4!2%))1441-5!4%%!)(2/!41)#:!

OX8##,!4&+1-1-5!2'23#0!2%-0104!%$!48%!HIBIA!4&+1-1-5!2'23#0!6%-#!*+2,X4%X*+2,!814/%(4!+!

6#3%+6:!]$4#&!4/#!$1&04!B!8##,09!'%(!NQT=!1-2&#+0#!'%(&!4&+1-1-5!)+<#0!+0!(0(+3:!!J3#+0#!

&#+6!4/+4!+5+1-!4%!)+,#!0(&#!14!01-,0!1-:!]$4#&!4/#!$1&04!4/&##!8##,09!+66!H!.%(-60!4%!'%(&!

(..#&!*%6'!31$40!+-6!A@!.%(-60!4%!'%(&!3%8#&!*%6'!31$40:!!i*71%(03'9!+$4#&!4/#!OX8##,!

4&+1-1-5!2'23#!+-6!4/#!6#3%+69!'%(!8133!1-2&#+0#!'%(&!=N!+5+1-:!!=%!133(04&+4#!4/109!/#&#!10!4/#!

#<+24!4&+1-1-5!2'23#g!

&

Page 8: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! '!

F&H%%=&!9"/*/*D&)@.$%&&

D##,!A! B<H!

D##,!?! B<B!

D##,!B! HIBIA!M-2&#+0#!=N! !

D##,!H! B<H!

D##,!O!! B<B!D##,!O!! HIBIA!

!

F&H%%=&!9"/*/*D&)@.$%?&65457&

D##,!A! B<B!

D##,!?! B<H!

D##,!B! HIBIA!M-2&#+0#!=N! !

D##,!H! B<B!

D##,!O!! B<H!

D##,!O!! HIBIA!!

]$4#&!4/#!01<4/!8##,9!4+,#!+!6#3%+6!8##,9!1-2&#+0#!'%(&!4&+1-1-5!)+<#0!+-6!04+&4!+33!%7#&!

+5+1-:!=/#!OX8##,!4&+1-1-5!2'23#!10!6#.#-6#-4!%-!'%(!8#15/4!4&+1-1-5!$%(&!6+'0!.#&!8##,!%&!

+4!3#+049!6%1-5!+33!$%(&!)+1-!HIBIA!31$40!\0V(+49!.&#009!*#-2/!.&#009!6#+631$4^!%-#!41)#!#+2/!1-!

+!0#7#-X6+'!.#&1%6:!!M$!'%(!+&#!4&+1-1-5!(01-5!+!4/&##X6+'!.#&!8##,!4#).3+4#9!8/#&#!%-#!31$4!

10!6%-#!.#&!6+'9!'%(&!4&+1-1-5!2'23#!8%(36!*#!3%-5#&!4/+-!01<!8##,0:!"(4!4/#!0+)#!

.&1-21.3#0!+&#!+..31#6!K!.#&$%&)!48%!HIBIA!2'23#0!+-6!4/#-!6#3%+6:!

E+2/!OX8##,!2'23#!8133!*#!0315/43'!61$$#&#-4:!M!/15/3'!&#2%))#-6!2/%%01-5!%-#!%$!4/#!HIBIA!

7+&1+41%-0!3104#6!*#3%8!$%&!#+2/!OX8##,!2'23#:!>/%%0#!%-#!$%&!#+2/!31$49!%&!'%(!2+-!6%!+33!4/#!

31$40!4/#!0+)#!8+'!K!4/10!10!(.!4%!'%(:!!;%(!8133!/+7#!+!)'&1+6!%$!2/%12#0!4/+4!2%7#&!#+2/!+&#+!

%$!4&+1-1-5!8/12/!)+,#!;iQ!&#0.%-01*3#!$%&!'%(&!0(22#00:!!>/%%0#!#+2/!+&#+!%$!'%(&!

4&+1-1-5!+-6!)+,#!0(&#!4/+4!14!10!A@@l!2%7#&#6:!!;%(!+&#!-%8!&#0.%-01*3#!$%&g!

!9"/*/*D&A"E%,!K!=/10!10!+!517#-9!*(4!'%(!)(04!,-%8!'%(&!4&+1-1-5!)+<#0!\=N^!$%&!#+2/!%$!

4/#!)+1-!31$40!1$!'%(!+&#!5%1-5!4%!2+32(3+4#!'%(&!4&+1-1-5!$%&!4/#!-#<4!01<!8##,0:!

A'#/$/+@5H"9CG0:!K!=/#!#<+24!8+&)X(.!+-6!)%*1314'!&%(41-#!)(04!*#!)+..#6!%(4:!=/10!

10!8/+4!'%(!8133!6%!.&1%&!4%!'%(&!4&+1-1-5!%&!8/#-#7#&!'%(!$##3!14!-#2#00+&'!4%!6%!'%(&!

)%*1314'!8%&,:!!J#&0%-+33'9!M!317#!%-!4/#!W#$&+-2%!]513#!Z:!!

45657&L%+5M%:&N"9/"+/'*,!K!=/10!10!+33!#<.3+1-#6!*#3%8:!!;%(!6%-[4!-#2#00+&13'!/+7#!4%!

.12,!+!HIBIA!7+&1+41%-!$%&!'%(&!4&+1-1-5:!!;%(!2+-!6%!4/#!04+-6+&6!4&+1-1-5!)%6#3!+-6!b(04!

Page 9: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! (!

5%!$%&!&#.!&#2%&60:!!D/#-!1-!6%(*49!4/10!10!]FD];T!4/#!*#04!8+'!4%!5#4!0/14!6%-#:!!k%!1-9!

,12,!0%)#!+00!+-6!5#4!4/#!/#33!%(4:!!J#%.3#!%$4#-!4&'!4%!$%%3!4/#)0#37#0!+-6!(0#!

d%7#&4&+1-1-5e!+-6!4/#!/13+&1%(0!d>`T!*(&-%(4e!+0!#<2(0#0!-%4!4%!4&+1-!/+&6:!W%-[4!*#!4/+4!

5(':!"#!W+-!k+*3#!-%4!]6&#-+3!S+415(#-04#1-:!

O..%,,'9@&$/(+,5!%C:$"+%!K!=/10!2+-!*#!+0!6#4+13#6!+0!'%(!8+-4!14!4%!*#:!!T%)#!.#%.3#!-##6!

#+2/!6+'!+-6!#+2/!#<#&210#!.3+--#6:!!i4/#&0!b(04!-##6!d+*0I3%8!*+2,e!+-6!)+,#!4/#!

6#2101%-!6(&1-5!4/#!8%&,%(4:!!D/+4#7#&!'%(!8+-4!%&!-##69!5#4!14!6%-#:!

)'*1/+/'*/*D!K!=/#!2%-6141%-1-5!'%(!2/%%0#!)(04!*#!+..&%.&1+4#!$%&!'%(&!4&+1-1-5!5%+30!

+-6!'%(&!2%-6141%-1-5!3#7#30:!!S%&!#<+).3#9!1$!'%(&!5%+3!10!4%!1-2&#+0#!'%(&!0V(+4!4%!LL@!$%&!

0#7#-!&#.0!+4!4/#!#-6!%$!4/#!OX8##,!2'23#9!*(4!'%(!/+7#-[4!6%-#!+-'!2%-6141%-1-5!8%&,!+0!%$!

3+4#!+-6!+&#!/%&&1*3'!%(4!%$!0/+.#9!2/%%01-5!dW%!J&%83#&!O!6+'0!.#&!8##,e!10!-%4!4/#!*#04!

2/%12#:!!M!,-%8!4/10!*#2+(0#!4/10!10!+!V(#041%-!M!/+7#!4%!+-08#&!4/&##!%&!$%(&!41)#0!+!6+':!

P"+/*D&8$"*5L0::$%C%*+,!K!]5+1-9!8/+4!'%(!2%-0()#!/+0!4%!*#!2%-5&(#-4!814/!'%(&!

5%+30:!M$!'%(!8+-4!4%!5#4!04&%-5#&!+-6!'%(!#+4!31,#!+!*1&69!'%(!-%8!/+7#!.&%%$!%$!'%(&!0#3$X

0+*%4+5#:!!

M%.'Q%9@&89'+'.'$,&"*1&L.3%10$%!K!=/10!10!7#&'!01).3#!4%!6%:!]33!'%(!/+7#!4%!6%!10!+0,!

'%(&0#3$!4/10!V(#041%-g!D/+4!6%!M!-##6!4%!6%!#7#&'!6+'!4%!)+,#!0(&#!4/+4!)'!*%6'!+-6!)1-6!

+&#!+4!4/#1&!.#+,!$%&!#+2/!8%&,%(4j!!=/#-9!8&14#!14!6%8-:!!=/10!2%(36!*#!+0!01).3#!+0!

03##.1-5!#-%(5/!#+2/!-15/4!%&!02/#6(31-5!-+.0!6(&1-5!4/#!6+':!!F1)141-5!'%(&!M-4#&-#4!41)#!

4%!B@!)1-(4#0!.#&!8##,!%&!0/(441-5!%$$!'%(&!./%-#!+$4#&!B.)!2%(36!#+0#!04&#00:!!N+'*#!

#+41-5!n!+)%(-4!%$!.&%4#1-!+-6!2+&*0!#7#&'!6+'!)+,#0!'%(&!*%6'!$##3!5&#+4:!D/+4#7#&!14!109!

'%(!NQT=!8&14#!14!6%8-!+-6!*#!0(&#!4%!+2/1#7#!4/#0#!5%+30!6+13':!

M$!'%(!+&#!0#&1%(0!+*%(4!4&+1-1-59!'%(!)(04!*#!0#&1%(0!+*%(4!8/+4!'%(!6%!%(4016#!%$!4/#!5')!

4%!)+<1)1a#!'%(&!.#&$%&)+-2#:!!M!+30%!(-6#&04+-6!4/+4!)+-'!.#%.3#!+&#-[4!4#&&1*3'!0#&1%(0!

+*%(4!4/#1&!4&+1-1-5!K!8#!+339!+4!%-#!41)#!%&!+-%4/#&9!-##6!4%!.(4!4&+1-1-5!+016#!4%!6%!%4/#&!

4/1-50!1-!%(&!317#0:!!"(4!1$!'%(!+&#!6#+6!0#&1%(0!+*%(4!+2/1#71-5!'%(&!4&+1-1-5!5%+309!1$!

4&+1-1-5!10!%-#!%$!4/#!4%.!4/&##!.&1%&141#0!1-!'%(&!31$#9!'%(!)(04!)+,#!4/#!#$$%&4!4%!&#2%7#&:!!

]-6!'%(!)(04!*#!81331-5!4%!)+,#!4/#!0+2&1$12#0!4%!5#4!4/#&#:!

D/#-!4&+1-1-5!$%&!04&#-54/!\+*0%3(4#!04&#-54/^!10!+!/(5#!.&1%&14'!1-!)'!31$#9!4/#!$%33%81-5!

&#2%7#&'!.&%4%2%30!+&#!(0#6g!

• T3##.!K!ZXA@!/%(&0I6+':!

• `+.0I&#3+<+41%-!K!B@XO@!)1-(4#0I6+'!%$!V(1#4:!

• S%%6!K!LXH!)#+30I6+'!

• E.0%)!0+34!*+4/0!K!AI6+'!

• N%*1314'!8%&,!K!B!41)#0I6+'!

Page 10: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! )*!

• N+00+5#!K!A!41)#I8##,!

• >%-6141%-1-5!K!B@!)1-(4#09!B!6+'0I8##,!%$!]1&W'-#:!!`#7#&!6102%(-4!4/#!1).%&4+-2#!

%$!+-!+#&%*12!*+0#:!=/10!8133!/#3.!3%8#&!'%(&!&#041-5!/#+&4!&+4#9!1).&%7#!*3%%6!$3%8!

+-6!&#6(2#!%7#&+33!0%&#-#00:!

"#2+(0#!%$!4/#!#<4&+!03##.9!-+.09!)+00+5#!41)#9!0+34!*+4/09!#42:9!&#V(1&#6!$%&!0(22#009!%4/#&!

+0.#240!%$!)'!31$#!+&#!.(4!+016#:!!=/1-50!M!31,#!4%!6%9!0(2/!+0!.3+'1-5!)(012!%&!5%1-5!%(4!814/!

)'!81$#!+&#!.(4!%-!4/#!*+2,!*(&-#&!*#2+(0#!M!6%-[4!/+7#!4/#!41)#!4%!6%!#7#&'4/1-5!M!D]`=!

4%!6%:!M!/+7#!4%!6%!8/+4!M!`EEW!4%!6%:!!T%)#!.#%.3#!)15/4!*#!+*3#!4%!5#4!+8+'!814/!*#1-5!+!

31443#!)%&#!3#-1#-4!*(4!M!6%!-%4!.%00#00!4/#!4+3#-4!4%!6%!0%:!

!3%&H"9CG0:&_#&#!10!+!5%%6!8+'!4%!1-2%&.%&+4#!)%&#!8+&)X(.!0#40!1-4%!'%(&!4&+1-1-5!+-6!5#4!'%(&!*%6'!

&#+6'!$%&!4/#!8%&,!0#40:!!;%(!6%-[4!/+7#!4%!6%!4/10!K!b(04!+-%4/#&!8&1-,3#!4/+4!M!+66#6!1-4%!

)'!%8-!4&+1-1-5:!!=/#!*#-#$140!$%&!)#!+&#g!

• ]!0#4!8+'!%$!8+&)1-5!(.!K!31,#!4/#!8%&,!0#409!-%4/1-5!10!3#$4!(.!4%!2/+-2#!%&!

1-4#&.&#4+41%-:!

• J&#.+&#0!)'!*%6'!*#44#&!$%&!4/#!(.2%)1-5!4&+1-1-5:!

• ]33%80!$%&!)%&#!0(.#&0#40!+-6!+66141%-+3!#<#&210#0:!

S%&!)#9!4/#0#!+&#!+33!.%01417#!+0.#240!%$!4/10!8+&)X(.:!!]$4#&!(01-5!4/#!#).4'!*+&!$%&!+!$#8!

0#409!M!04+&4!814/!+!*+0#!8#15/4:!!S%&!4/#!0V(+4!+-6!6#+631$49!4/#!*+0#!8#15/4!10!ABH!.%(-60:!

S%&!4/#!.&#00!+-6!4/#!*#-2/!.&#009!M!(0#!YH!.%(-60:!!D14/!4/%0#!-()*#&0!+0!)'!*+0#!

8#15/409!M!8%&,!*+2,8+&60!$&%)!)'!$1&04!8%&,!0#40!1-!A@l!1-2&#)#-40:!!T%!3#4[0!0+'!4/+4!

'%(&!4&+1-1-5!)+<!10!B@@!.%(-60!$%&!4/#!*#-2/!.&#00:!!;%(&!8%&,!0#40!%-!4/#!B<B!8##,!+&#g!

?A@9!?L@9!?P@:!!A@l!%$!B@@!10!B@!K!0%!M!8%&,!6%8-!$&%)!?A@!1-!B@!.%(-6!1-2&#)#-40:!!_#&#!

10!+-!#<+).3#g!

R%*.3&89%,,&I&!A&S&6TT&

• "+&!<!A@!&#.0!

• YH!<!H!&#.0!

• A?@!<!BXH!&#.0!

• AH@!<!BXH!&#.0!

• AZ@!<!BXH!&#.0!

• ?A@!<!B!&#.0!

• ?L@!<!B!&#.0!

• ?P@!<!Bf!&#.0!

_#&#!10!+-%4/#&!#<+).3#!%$!4/#!B<B!8##,!814/!4/#!0V(+4g!

Page 11: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! ))!

&

LU0"+&I&!A&S&4TT&

• "+&!<!A@!&#.0!

• ABH!<!H!&#.0!

• AH@!<!B<XH!&#.0!

• ?@@!<!BXH!&#.0!

• ?H@!<!BXH!&#.0!

• B@@!<!BXH!&#.0!

• BH@!<!B!&#.0!

• L@@!<!B!&#.0!

• LH@!<!Bf!&#.0!

"#48##-!4/#!(..#&X*%6'!31$409!4/#!$1&04!4/&##!%&!$%(&!0#40!+&#!0(.#&0#44#6!814/!*+-6!.(33X

+.+&409!$+2#!.(330!%&!6()**#33!&#+&!3+4#&+30:!=/#0#!#<#&210#0!6%!+!5&#+4!b%*!8+&)1-5!(.!4/#!

0/%(36#&0:!!=/#!&#04!%$!4/#!0#40!+&#!6%-#!814/!&%809!2(&30!%&!0%)#!,1-6!%$!.(33X(.!*#48##-!

4/#!)+1-!31$40!\*#-2/!.&#00!+-6!.&#00^:!

S%&!4/#!0V(+4!+-6!4/#!6#+631$49!M!%$4#-!0(.#&0#4!#<4&+!/1.!)%*1314'!8%&,!+-6!04+412!04&#42/1-5!

$%&!4/#!/1.!$3#<%&09!2/1-0I.(33X(.0!+-6!0%)#!315/4#&!+*6%)1-+3!8%&,:!!!

M-!4/#!#-69!4/10!0'04#)+412!8+'!%$!8+&)1-5!(.!+33%80!'%(!4%!$(33'!.&#.+&#!$%&!4/#!4&+1-1-5!%$!

4/+4!6+':!!

`%4#g!!D/#-!4/#!8#15/4!&#+60!dAH@9e!AH@!.%(-60!10!%-!4/#!*+&!X!`i=!AHH:!!M!-#7#&9!#7#&!

2%).&%)10#:!!;%(!6%!14!&15/4!]FF!4/#!41)#9!-%4!0%)#!%$!4/#!41)#:!D/#-!'%(!3#4!%-#!.+&4!%$!

'%(&!31$#I4&+1-1-5!5#4!2%).&%)10#69!14!8133!+33!5%!4%!0/14:!W%!14!&15/49!%&!6%-[4!*%4/#&!6%1-5!14!

+4!+33:!!!

45657&N"9/"+/'*,&]33!%$!4/#0#!HIBIA!7+&1+41%-0!04+'!814/1-!4/#!.&1-21.3#0!+-6!./13%0%./1#0!%$!HIBIA:!!=%!

&#)1-6!'%(9!4/#0#!+&#g!

• Q0#!)(341Xb%1-4!#<#&210#0!+0!4/#!2%&#!%$!'%(&!.&%5&+):!=/#0#!1-23(6#!4/#!0V(+49!

6#+631$49!.&#009!*#-2/!.&#00!+-6!.%8#&!23#+-:!

• T4+&4!4%%!315/4:!

• J&%5&#00!03%8:!

• T#4!.#&0%-+3!&#2%&60!\JU[0^:!

=/#0#!L!7+&1+41%-0!+&#!4/#!+-2/%&0!%$!4/#!HIBIA!.&%5&+)9!+33!%$!8/12/!,##.!'%(!5&%(-6#6!

+-6!.&%5&#001-5!4%8+&6!'%(&!5%+3:!M!+-08#&!4/%(0+-60!%$!V(#041%-0!)%-4/3'!+*%(4!4&+1-1-5!

Page 12: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! )"!

4#).3+4#0:!!]0!3%-5!+0!4/#!4#).3+4#0!(0#!4/10!./13%0%./'9!14!6%#0-[4!&#+33'!)+44#&!4/+4!)(2/!

8/+4!'%(!6%:!!k&+-4#69!0%)#!16#+0I4#).3+4#0!+&#!)(2/!*#44#&!4/+-!%4/#&0!*(4!+0!3%-5!+0!

4/#!JUM`>MJFET!&#)+1-!4/#!0+)#9!'%(!+&#!.&#44'!0+$#!1-!8/+4!'%(!6%:!

U#)#)*#&!4/+4!4/#!7+&1+41%-0!3104#6!*#3%8!+&#!4%!*#!6%-#!$%&!+!OX8##,!2'23#:!!

45657&8@9"C/1&=/10!10!4/#!)%04!2%))%-!7+&1+41%-!4%!4/#!HIBIA!.&%5&+)!+-6!10!+!5&#+4!8+'!4%!5#4!)%&#!

7%3()#!1-4%!'%(&!4&+1-1-5:!!M-!4/10!7+&1+41%-9!'%(!6%!4/#!-%&)+3!HIBIA!0#40!+-6!&#.0!#+2/!

8##,!+-6!8%&,!'%(&0#3$!*+2,!6%8-:!!M!/15/3'!&#2%))#-6!5%1-5!$%&!+!JU!%-!4/#!4%.!0#4!]`W!

4/#!3+04!0#4:!!M$!'%(!8+-4!4%!&#+33'!.(0/!'%(&0#3$9!'%(!2+-!+30%!5%!$%&!)+<!&#.0!%-!+33!4/#!

6%8-!0#40:!J#%.3#!)15/4!0+'!4/+4!4/10!10!4%%!)(2/!8%&,!*(4!4/#'!-##6!4%!5&%8!+!.+1&!%$!*+330!

+-6!&#+31a#!4/+4!-%!%-#!5%4!04&%-5#&!814/%(4!2/+33#-51-5!4/#1&!*%6'!+-6!)1-6:!!U#)#)*#&!

4/+4!d)+<!&#.0e!6%#0!-%4!#V(+3!d4%!$+13(&#e!%&!d6%!4/#!0#40!814/!*+6!$%&):e!!=/10!)#+-0!4/+4!

'%(!.#&$%&)!4/#!0#4!+-6!3#+7#!AX?!&#.0!1-!4/#!4+-,9!+0!3%-5!+0!'%(&!$%&)!10!5%%6:!!

H%%=&V*%& H%%=&!K'& H%%=&!39%%&

H!<!OHl!!

B!<!P@l!!

H!<!PHl!!

H!<!PHl!!

B!<!Z@l!!

B!<!ZHl!!

Hf!<!ZHl!!

Bf!<!Y@l!!

Af!<!YHl!!

H!<!PHl!!

B!<!Z@l!!

B!<!ZHl!!

Hf!<!OHl!!

Bf!<!P@l!!

Hf!<!PHl!

!

</9,+&L%+&W",+&=/10!10!$%&!.#%.3#!8/%!8+-4!4%!5#4!)%&#!7%3()#!8/13#!/1441-5!/15/!&#.0:!M4!10!+30%!5&#+4!$%&!

4/%0#!814/!31)14#6!8#15/4!&%%)!41)#9!8/%!8+-4!4%!/14!4/#!)+1-!31$40!+-6!5#4!%(4:!!]30%9!4/#!

S1&04!T#4!F+04!10!5&#+4!4%!6%!$%&!+!2%(.3#!%$!2'23#0!+-6!4&'!4%!/14!4/#!3+04!0#4!$%&!?@!&#.09!

#0.#21+33'!%-!4/#!0V(+4:!!=/10!10!-%4!+-!#+0'!7+&1+41%-!1$!'%(!.(0/!'%(&0#3$!/+&6:!_#&#!10!4/#!

)%04!2%))%-!dS1&04!T#4!F+04e!7+&1+41%-g!

!

!

!

Page 13: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! )#!

H%%=&V*%& H%%=&!K'& H%%=&!39%%&

H!<!OHl!!

B!<!P@l!!

H!<!PHl&!

H!<!PHl!!

B!<!Z@l!!

B!<!ZHl!!

Hf!<!ZHl!!

Bf!<!Y@l!!

Af!<!YHl!!

]0!)+-'!&#.0!+0!.%001*3#!\]NU]J^!<!OHl!!

]NU]J!<!P@l!!

]NU]J!<!PHl!

</9,+&L%+&W",+;&A0$+/:$%&L%+,&=/10!10!+-%4/#&!7+&1+41%-!%$!4/#!S1&04!T#4!F+04!2%-2#.4:!!M-!4/10!7+&1+41%-9!.#&$%&)!4/#!$1&04!0#4!

$%&!)(341.3#!0#40!%$!HXZ!&#.0:!k#-#&+33'9!M!&#2%))#-6!6%1-5!BXH!0#40:!!M!2+-[4!&#2%))#-6!

4/10!7+&1+41%-!#-%(5/:!!D/#-!2%)*1-#6!814/!C%,#&!0#40!\4/10!8133!*#!#<.3+1-#6!3+4#&!1-!4/#!

*%%,^!14!2%)*1-#0!4/#!JU!0#49!/#+71#&!8#15/40!+-6!315/4#&!*+2,!%$$!0#40:!!=/#0#!*+2,!%$$!0#40!

\4/#!S1&04!T#4!F+04^!10!+!5&#+4!8+'!4%!5#4!0%)#!#<4&+!7%3()#!1-!814/%(4!*(&-1-5!'%(&0#3$!%(4:!!!

M-!)'!#<.#&1#-2#!4/#!3+04!$#8!'#+&0!4/#0#!0##)!4%!*#!4/#!d)+512!*(33#4e!$%&!4/%0#!4/+4!-##6!

0%)#!#<4&+!7%3()#!8%&,!1-!4/#1&!4&+1-1-5:!!J3(09!14!6%#0-[4!517#!4/#!31$4#&!4/#!1-0+-#!)(023#!

0%&#-#00!%$!4/#!"%&1-5!"(4!"15:!

H%%=&V*%& H%%=&!K'& H%%=&!39%%&

H!<!OHl!!

B!<!P@l!!

H!<!PHl&!

H!<!PHl!!

B!<!Z@l!!

B!<!ZHl!!

Hf!<!ZHl!!

Bf!<!Y@l!!

Af!<!YHl!!

BXH!0#40!%$!HXZ!&#.0!o!OHl!!

BXH!0#40!%$!HXZ!&#.0!o!P@l!!

BXH!0#40!%$!HXZ!&#.0!o!PHl!

</9,+&L%+&W",+;&M%,+&8"0,%&=/10!7+&1+41%-!10!%-3'!(0#6!$%&!4/#!(..#&!*%6'!31$40!\4/#!*#-2/!.&#00!+-6!4/#!.&#00^:!!]$4#&!

4/#!)+1-!0#409!6&%.!6%8-!4%!'%(&!$1&04!0#4!+-6!.#&$%&)!+!&#04I.+(0#!0#4:!!

]!&#04!.+(0#!0#4!10!01).3#:!;%(!6%!B!0#40!1-!A:!]$4#&!+!$#8!8+&)X(.!0#40!\4/10!10!(.!4%!'%(^9!

.#&$%&)!+-!+33!%(4!0#4!%$!+-!#<#&210#9!&#04!*&1#$3'9!4/#-!&#.#+4!14!814/!4/#!0+)#!8#15/49!&#04!

*&1#$3'!+5+1-9!+-6!.#&$%&)!4/#!3+04!0#4:!

Page 14: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! )+!

=/#!&#04!.#&1%6!2+-!*#!41)#6!814/!+!8+42/9!*'!2%(-41-5!*&#+4/09!%&!*'!2%(-41-5!1-!'%(&!

/#+6:!M4!10!&#2%))#-6#6!4/+4!'%(!4+,#!AH!6##.!*&#+4/0!*#48##-!0#40:!_#&#p0!+-!#<+).3#!%$!

+!&#04!.+(0#!0#4g!

R%*.3&89%,,&

• ?YH!.%(-60!$%&!AH!&#.0!

• U#04!?@XB@!0#2%-60!

• ?YH!.%(-60!$%&!O!&#.0!

• U#04!?@XB@!0#2%-60!

• ?YH!.%(-60!$%&!B!&#.0!

H%%=&V*%& H%%=&!K'& H%%=&!39%%&

H!<!OHl!!

B!<!P@l!!

H!<!PHl&!

H!<!PHl!!

B!<!Z@l!!

B!<!ZHl!!

Hf!<!ZHl!!

Bf!<!Y@l!!

Af!<!YHl!!

U#04!J+(0#!0#4!o!OHl!!

U#04!J+(0#!0#4!o!P@l!!

U#04!J+(0#!0#4!o!PHl!

</9,+&L%+&W",+;&8"0,%&LU0"+,&"*1&8"0,%&R%*.3%,&S%&!4/%0#!%$!'%(!8/%!+&#!8#+,!%$$!4/#!*%44%)!%$!4/#!*#-2/!.&#00!+-6!8#+,!%(4!%$!4/#!/%3#!

%$!4/#!0V(+4!\1$!'%(!+&#!+!&+8!31$4#&9!4/10!+..31#0!4%!;iQ^9!/#&#!10!+!5&#+4!8+'!4%!1-2%&.%&+4#!

4/#0#!31$40!4%!4/#!HIBIA!.&%5&+):!!=/10!10!+30%!+!5&#+4!8+'!$%&!+!31$4#&!4%!3#+&-!/%8!4%!04+'!

415/4!1-!4/#!/%3#!%$!+!0V(+4!%&!+4!4/#!*%44%)!%$!4/#!*#-2/!.&#00:!!

J#&$%&)!4/#!-%&)+3!HIBIA!0#40!+-6!&#.0:!]$4#&!'%(&!3+04!0#49!6%!4/#!$1&04!0#4!+5+1-!*(4!6%!BXH!

0#40!%$!BXH!&#.0!%$!.+(0#!0V(+40!%&!.+(0#6!*#-2/!.&#00#0:!!_#&#!10!+-!#<+).3#g!

&

H%%=&V*%& H%%=&!K'& H%%=&!39%%&

H!&#.0!o!OHl!&

B!&#.0!o!P@l!&

H!&#.0!o!PHl!&

H!&#.0!o!PHl!&

B!&#.0!o!Z@l!&

B!&#.0!o!ZHl!&

Hf!&#.0!o!ZHl!&

Bf!&#.0!o!Y@l!&

Af!&#.0!o!YHl!&

8"0,%&LU0"+5R%*.3!K!BXH!0#40!%$!BXH!&#.0!+4!OHl!&

8"0,%&LU0"+5R%*.3!K!BXH!0#40!%$!BXH!&#.0!+4!P@l!&

8"0,%&LU0"+5R%*.3!K!BXH!0#40!%$!BXH!&#.0!+4!PHl!&

Page 15: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! )$!

45657&L+9%*D+3&83",%&-Q"9/"+/'*&'(&45657&('9&8W2&=/10!10!2%).3#4#3'!.&%5&+))#6!1-!4/#!G"#!*(E*HIJIK*L,#$$"4-"0!1-!4/10!7#&'!*%%,9!0%!1$!'%(!

+&#!3%%,1-5!$%&!+!2%).3#4#!.&%5&+)!+-6!+!5&#+4!2/+33#-5#9!2/#2,!14!%(4:!!M4!10!/15/3'!6#4+13#6!

+-6!-%!04%-#!10!3#$4!(-4(&-#6:!!=/#!*+0120!%$!4/#!.&%5&+)!+&#!4/10g!

T8142/!8##,0!A!+-6!?g!=/#!B<B!8##,!10!4/#!$1&04!8##,!+-6!4/#!B<H!8##,!10!4/#!0#2%-6!8##,:!

i-!8##,0!A!+-6!B9!'%(!8%&,!(.!4%!+!01-53#:!!=/10!01-53#!10!6%-#!814/!;iQU!=U]M`M`k!N]n:!

;%(!2+-!6%!)+<!&#.0!%-!4/#!$1-+3!0#4!1$!14!$140!1-4%!'%(&!4&+1-1-5!.&%5&+)h!4/10!10!+33!#<.3+1-#6!

1-!4/#!G"#!*(E*HIJIK*L,#$$"4-"0:!

i-!4/#!0#2%-6!8##,!\B<H!8##,^9!6%!%-3'!4/#!&#V(1&#6!&#.09!+-6!6%!`i=!.#&$%&)!+!01-53#:!

J#&0%-+33'9!M!31,#!4/#!dJ+&4!=8%e!7#&01%-!%$!4/10!4&+1-1-5!1-!4/#!#+&31#&!.+&4!%$!4/#!4&+1-1-5!

.&%5&+):!!!W%-[4!*#!+$&+16!4%!/14!'%(&!=N!$%&!+!JU!0#4!+-6!6&%.!*+2,!6%8-!+-6!6%!)(341.3#!

0#40!814/!'%(&!$1&04!0#4!\0##!+*%7#!S1&04!T#4!F+04^:!

&

8"9+&V*%&

H%%=&V*%& H%%=&!K'& H%%=&!39%%&

B!<!P@l!&

H!<!OHl!&

H!<!PHl!&

B!<!Z@l!&

H!<!PHl!&

B!<!ZHl!&

Bf!<!Y@l!&

H!<!ZHl!&

Af!<!YHl!&

A<A!o!=&+1-1-5!N+<!&

& A<A!o!=&+1-1-5!N+<!&

&

8"9+&!K'&

H%%=&V*%& H%%=&!K'& H%%=&!39%%&

B!<!P@l!&

H!<!OHl!&

H!<!PHl!&

B!<!Z@l!&

H!<!PHl!&

B!<!ZHl!&

B!<!Y@l!&

H!<!ZHl!&

A!<!YHl!&

A<!]NU]J!o!=&+1-1-5!N+<!&

& A<!]NU]J!o!=&+1-1-5!N+<!&

&

Page 16: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! )%!

45657&"*1&X@*"C/.&H'9=&M[7#!*##-!+0,#6!/%8!4%!1-2%&.%&+4#!d6'-+)12e!31$41-5!1-4%!4&+1-1-5!2%(-43#00!41)#0:!!_#&#[0!

+-!#+0'!8+':!!=/#!.%1-4!%$!6'-+)12!8%&,!10!4%!)%7#!4/#!*+&*#33!V(12,3'!+-6!#<.3%017#3'9!

8/12/!'%(!0/%(36!+3&#+6'!*#!6%1-5!%-!+33!'%(&!0#40:!!M$!'%([&#!-%49!04+&4!-%8:!;%(!6%-[4!-##6!

4%!(0#!+!*%<!0V(+4!4%!6%!d6'-+)12e!0V(+441-5:!!F#4[0!+30%!)+,#!0(&#!4/+4!'%(!+&#!8#33X&#04#6!

*#48##-!'%(&!6'-+)12!0#40!X!6%-[4!4(&-!4/10!1-4%!+!2%-6141%-1-5!0#001%-:!;%(&!&#04!.#&1%60!

0/%(36!*#!#-%(5/!0%!4/+4!'%(&!*%6'!10!&#+6'!4%!.#&$%&)!4%!4/#!*#04!%$!'%(&!+*1314':!`%8!1$!

'%(!+&#!&#041-5!A@!)1-(4#0!*#48##-!0#409!4/+4!10!2#&4+1-3'!+!*15!.&%*3#)!+-6!)+'*#!'%(!

0/%(36!*#!5%1-5!$%&!8+3,!&+4/#&!4/+-!.(441-5!+!*+&!%-!'%(&!*+2,:!!M-!5#-#&+39!1$!'%(!.#&$%&)!

4/#!6'-+)12!8%&,!.&1%&!4%!4/#!)+1-!8%&,9!4+,#!)%&#!41)#!*#48##-!0#40:!=/10!8133!)1-1)1a#!

4/#!$+415(#:!!M$!'%(!6%!4/#!6'-+)12!8%&,!+$4#&!4/#!)+1-!8%&,9!'%(!2+-!.(4!+!04%.8+42/!%-!

'%(&0#3$!+-6!0/%&4#-!4/#!&#04!.#&1%60:!_#&#!10!/%8!'%(!8%(36!.&%5&+)!6'-+)12!8%&,!$%&!

0V(+40!+-6!.&#001-5!)%7#)#-40:!

=/#!$1&04!7+&1+41%-!.&1)#0!'%(&!*%6'!$%&!*#44#&!6'-+)12!8%&,!+-6!4/#!0#2%-6!7+&1+41%-!

(0#0!4/#!6'-+)12!8%&,!4%!.&1)#!'%(&!*%6'!$%&!/#+71#&!8%&,:!!E<.#&1)#-4!4%!0##!8/12/!

7+&1+41%-!8%&,0!*#04!$%&!'%(:!!M[)!0(&#!0%)#!M-4#&-#4!=(2,#&!8133!3#4!(0!+33!,-%8!4/#!2%&&#24!

8+'!4%!6%!149!*+0#6!%-!/10!8/%..1-5!A:?<!*%6'8#15/4!0V(+4:!!C(04!)%7#!4/#!8#15/4!$+049!-%!

)+44#&!8/12/!7+&1+41%-!'%(!2/%%0#:!

i-#!4/1-5!4/+4!)15/4!/#3.!10!4%!6%!+!2%(.3#!0#40!%$!4/#!6'-+)12!8%&,!$1&04:!!M$!'%(!$##3!$+04!

+-6!04&%-59!8%&,!(.!+-6!6%!4/#!)+1-!8%&,:!!M$!'%(!04133!$##3!03%8!+-6!8#+,9!,##.!6%1-5!4/#!

6'-+)12!8%&,!(-413!'%(!$##3!.&1)#!+-6!&#+6':!

;%(!2+-!+30%!8%&,!1-!C%,#&!0#40!1-4%!4/10!4&+1-1-5!\#<.3+1-#6!*#3%8^:!

N"9/"+/'*&V*%&-<'9&,U0"+,?&#%*.3&:9%,,&"*1&:9%,,2&

H%%=&V*%& H%%=&!K'& H%%=&!39%%&

H!&#.0!o!OHl! B!&#.0!o!P@l!&

H!&#.0!o!PHl!&

H!&#.0!o!PHl! B!&#.0!o!Z@l!&

B!&#.0!o!ZHl!&

Hf!&#.0!o!ZHl! Bf!&#.0!o!Y@l!&

Af!&#.0!o!YHl!&

X@*"C/.&H'9=&I&Z!0#40!%$!B!&#.0!iU!H!0#40!%$!H!&#.0!o!P@l&

X@*"C/.&H'9=&G&Z!0#40!%$!B!&#.0!iU!H!0#40!%$!H!&#.0!o!P@l&

X@*"C/.&H'9=&G&&Z!0#40!%$!B!&#.0!iU!H!0#40!%$!H!&#.0!o!P@l&

&

&

&

Page 17: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! )&!

N"9/"+/'*&V*%&-<'9&1%"1$/(+2&

H%%=&V*%& H%%=&!K'& H%%=&!39%%&

H!&#.0!o!OHl! B!&#.0!o!P@l!&

H!&#.0!o!PHl!&

H!&#.0!o!PHl! B!&#.0!o!Z@l!&

B!&#.0!o!ZHl!&

Hf!&#.0!o!ZHl! Bf!&#.0!o!Y@l!&

Af!&#.0!o!YHl!&

X@*"C/.&H'9=&G&H!0#40!%$!?XB!&#.0!o!P@l&

X@*"C/.&H'9=&G&H!0#40!%$!?XB!&#.0!o!P@l&

X@*"C/.&H'9=&G&H!0#40!%$!?XB!&#.0!o!P@l&

&

N"9/"+/'*&!K'&-<'9&,U0"+,?&#%*.3&:9%,,&"*1&:9%,,2&

=/10!0#2%-6!7+&1+41%-!/+0!'%(!6%1-5!4/#!6'-+)12!8%&,!.&1%&!4%!4/#!)+1-!8%&,:!!=/#0#!

$+04#&!0#40!8133!/#3.!.&1)#!'%(!$%&!4/#!/#+71#&!8%&,!3+4#&!1-!4/#!8%&,%(4:!

H%%=&V*%& H%%=&!K'& H%%=&!39%%&

X@*"C/.&H'9=&G&Z!0#40!%$!B!&#.0!iU!H!0#40!%$!H!&#.0!o!P@l!

X@*"C/.&H'9=&G&Z!0#40!%$!B!&#.0!iU!H!0#40!%$!H!&#.0!o!P@l&

X@*"C/.&H'9=&G&Z!0#40!%$!B!&#.0!iU!H!0#40!%$!H!&#.0!o!P@l&

A<A!o!Z@l! A<A!!o!Z@l!&

A<A!o!ZHl!&

Hf!&#.0!o!ZHl! Bf!&#.0!o!Y@l!&

Af!&#.0!o!YHl!&

&

N"9/"+/'*&!K'&-<'9&1%"1$/(+2&

H%%=&V*%& H%%=&!K'& H%%=&!39%%&

X@*"C/.&H'9=&G&H!0#40!%$!?XB!&#.0!o!P@l!

X@*"C/.&H'9=&G&H!0#40!%$!?XB!&#.0!o!P@l&

X@*"C/.&H'9=&G&H!0#40!%$!?XB!&#.0!o!P@l&

A<A!o!Z@l! A<A!!o!Z@l!&

A<A!o!ZHl!&

Hf!&#.0!o!ZHl! Bf!&#.0!o!Y@l!&

Af!&#.0!o!YHl!&

R'9/*D&R0+&R/D&=/#!"%&1-5!"(4!"15!+00104+-2#!.&%5&+)!10!*'!$+&!4/#!)%04!.%.(3+&!+-6!)%04!(0#6:!!M4!10!

*%&1-5!+0!/#339!*(4!4/+4!6%#0-[4!)#+-!14!6%#0-[4!8%&,:!!"%&1-5!"(4!"15!10!01).3#g!W%!H!0#40!%$!

A@!&#.0!o!H@l!%$!'%(&!4&+1-1-5!)+<:!S%&!4/%0#!8/%!+&#!-#8!4%!4/#!"%&1-5!"(4!"159!Wi!`i=!

(-6#&#041)+4#!4/#!+)%(-4!%$!8%&,!+-6!0%&#-#00!'%(!8133!5#4!$&%)!4/10!.&%5&+):!!"#$%&#!

Page 18: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! )'!

#)*+&,1-5!%-!4/#!+24(+3!.&%5&+)9!'%(!)+'!8+-4!4%!6%!+!OX8##,!.&#.!%$!6%1-5!4/#!H!0#40!%$!

A@!&#.0!814/!B@XL@l!%$!'%(&!4&+1-1-5!)+<:!

!9"/*/*D&!%C:$"+%,&('9&"$$&R'9/*D&R0+&R/D&89'D9"C,&S%&!+33!4/#!"%&1-5!"(4!"15!.&%5&+)09!4/#&#!+&#!48%!4#).3+4#0!$&%)!8/12/!4%!2/%%0#:!!=/#!

%-3'!61$$#&#-2#!10!4/#!dH<A@e!0#40!+&#!6%-#!814/!4/#!%..%014#!#<#&210#!\0##!*#3%8!$%&!

#<+).3#0^:!!M-!4/#!02/#)#!%$!4/1-509!14!&#+33'!6%#0-[4!)+44#&!8/12/!%-#!'%(!2/%%0#!*#2+(0#!

4/#!0+)#!+)%(-4!%$!8%&,!10!6%-#:!

!%C:$"+%&V*%&

X"@&V*%& X"@&!K'& X"@&!39%%& X"@&<'09&

J&#00!X!HIBIA!0#40I&#.0!&

W#+631$4!K!HIBIA!0#40I&#.0!&

"#-2/!J&#00K!HIBIA!0#40I&#.0!&

TV(+4!K!HIBIA!0#40I&#.0!&

J&#00!K!H<A@!&

W#+631$4!!K!H<A@!&

"#-2/!J&#00!K!H<A@!&

TV(+4K!H<A@!&

F+4!D%&,!K!H<A@!&

]*0!&

F+4!D%&,!K!H<A@!&

]*0!&

!

!%C:$"+%&!K'&

X"@&V*%& X"@&!K'& X"@&!39%%& X"@&<'09&

J&#00!X!HIBIA!0#40I&#.0!&

W#+631$4!K!HIBIA!0#40I&#.0!&

"#-2/!J&#00K!HIBIA!0#40I&#.0!&

TV(+4!K!HIBIA!0#40I&#.0!&

"#-2/!J&#00!K!H<A@!&

TV(+4!!K!H<A@!&

J&#00!K!H<A@!&

W#+631$4K!H<A@!&

F+4!D%&,!K!H<A@!&

]*0!&

F+4!D%&,!K!H<A@!&

]*0!&

!

&

R'9/*D&R0+&R/D&89%:&83",%589'D9"C&

H%%=& H'9=&L%+,& RRR&L%+,&

A! B<H! H<A@!o!B@XL@l!

?! B<B! H<A@!o!B@XL@l!B! HIBIA! H<A@!o!B@XL@l!

L! B<H! H<A@!o!B@XL@l!

H! B<B! H<A@!o!B@XL@l!O! HIBIA! H<A@!o!B@XL@l!

Page 19: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! )(!

P! W#3%+6! W#3%+6!

Z! B<H! H<A@!o!H@l!Y! B<B! H<A@!o!H@l!

A@! HIBIA! H<A@!o!H@l!

AA! B<H! H<A@!o!H@l!

A?! B<B! H<A@!o!H@l!AB! HIBIA! H<A@!o!H@l!

!

`%4#g!i-!+-'!%$!4/#!"%&1-5!"(4!"15!.&%5&+)09!'%(!2+-!6%!+-'!%$!4/#!$%33%81-5!6(&1-5!4/#!

6#3%+6g!

• D%&,!0#40!%$!4/#!HIBIA!6#3%+6!

• D%&,!0#40!%$!4/#!HIBIA!6#3%+6!+-6!H<A@!o!H@l!

• D%&,!0#40!%$!4/#!6#3%+6!+-6!B<A@!o!H@l!

• D%&,!0#40!%$!4/#!6#3%+6!+-6!H<H!o!H@l!

=/#!.(&.%0#!%$!4/#!6#3%+6!10!4%!&#$&#0/!'%(&!*%6'!+-6!5#4!14!&#+6'!$%&!4/#!-#<4!./+0#!%$!

4&+1-1-5:!!T%!'%(!NQT=!(0#!'%(&!/#+6:!

R'9/*D&R0+&R/D?&N"9/"+/'*&B&=/10!%-#!4+,#0!0%)#!*15!2+b%-#0!4%!.(33!%$$!K!+-6!0%)#!&#0%37#:!!M$!'%(!3+2,!4/#!-#2#00+&'!

)#4+./%&12+3!*+3309!6%-[4!#7#-!+44#).4!14:!!M$!'%(!+&#!(-81331-5!4%!#+4!4%!81-9!6%-[4!4&'!4/10:!!

=/10!10!-%4!+!.&%5&+)!4%!4&'!1$!'%(!+&#!+!>(441-5!c(##-!%&!/+7#!+-!+7#&01%-!4%!/+&6!8%&,!

+-6!$%%6:!D#15/40!*#2%)#!%*-%<1%(0!+-6!4/#!0%&#-#00!10!(-*#31#7+*3#9!#0.#21+33'!+$4#&!

0V(+441-5:!

=/10!7+&1+41%-!10!7#&'!01).3#g!J#&$%&)!H<A@!0#40!814/!4/#!8#15/4!4/+4!'%(!.#&$%&)#6!$%&!4/#!

$1&04!8%&,!0#4!%$!4/#!6+':

&

&

&

&

&

&

Page 20: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! "*!

L%+,5M%:,58%9.%*+"D%,&

H%%=&V*%& H%%=&!K'& H%%=&!39%%&

H!<!OHl!&

B!<!P@l!&

H!<!PHl!&

H!<!PHl!&

B!<!Z@l!&

B!<!ZHl!&

Hf!<!ZHl!&

Bf!<!Y@l!&

Af!<!YHl!&

H!0#40!%$!A@!&#.0!o!OHl!&

H!0#40!%$!A@!&#.0!o!P@l!&

H!0#40!%$!A@!&#.0!o!PHl!&

S%&!4/10!7+&1+41%-9!M!2+-!%-3'!&#2%))#-6!4/+4!'%(!(0#!=#).3+4#!i-#:!Wi!`i=!(0#!=#).3+4#!

=8%:!!_#&#!10!4/#!OX8##,!.&%5&+)g

H%%=& H'9=&L%+,& RRR&L%+,&

A! B<H! H<A@!o!OHl!

?! B<B! H<A@!o!P@l!

B! HIBIA! H<A@!o!PHl!

L! B<H! H<A@!o!OHl!H! B<B! H<A@!o!P@l!

O! HIBIA! H<A@!o!PHl!

R'9/*D&R0+&R/D&N"9/"+/'*&BB&=/10!10!+!)(2/!#+01#&!7+&1+41%-!%$!4/#!"%&1-5!"(4!"15!.&%5&+)9!*(4!04133!7#&'!2/+33#-51-5:!!

=/10!10!+30%!+!5&#+4!8+'!4%!5#4!0%)#!)%&#!8%&,!1-9!5#4!0%)#!-#2#00+&'!/'.#&4&%./'!8%&,!1-!

+-6!04133!)+,#!0%)#!.#&0%-+3!&#2%&60:!!=/10!10!)(2/!)%&#!4+)#!+-6!3%512+3:!

;%(&!4&+1-1-5!02/#6(3#!\4#).3+4#^!8%(36!*#!En]>=F;!4/#!0+)#!+0!4/#!"%&1-5!"(4!"15!

R+&1+41%-!\3104#6!+*%7#^:!!W%-[4!5%!-(40!814/!#<2#0017#!+00104+-2#!8%&,:!!

L%+,5M%:,58%9.%*+"D%,&-N"9/"+/'*&BB2&

H%%=&V*%& H%%=&!K'& H%%=&!39%%&

H!<!OHl!&

B!<!P@l!&

H!<!PHl!&

H!<!PHl!&

B!<!Z@l!&

B!<!ZHl!&

Hf!<!ZHl!&

Bf!<!Y@l!&

Af!<!YHl!&

H!0#40!%$!A@!&#.0!o!OHl!&

H!0#40!%$!Z!&#.0!o!P@l!&

H!0#40!%$!H!&#.0!o!PHl!&

!

Page 21: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! ")!

R'9/*D&R0+&R/D?&F&H%%=&)3"$$%*D%&=/10!10!01)13+&!4%!4/#!@(!24-*@.+*@2-*J*M(4+,*L,#$$"4-"!*(4!6%-#!%7#&!O!8##,0:!!_#&#!10!4/#!

OX8##,!.&%5&+)!)+..#6!%(4!1-!140!#-41&#4':!!J(0/!4/#!3+04!0#4!%$!4/#!HIBIA!0#40!\4/#!8%&,!

0#40^!#7#&'!8##,:!!U#)#)*#&!4/#!.#&2#-4+5#0!$%&!4/#!dH<A@e!8%&,!+&#!+33!*+0#6!%-!'%(&!

4&+1-1-5!)+<:!

H%%=& H'9=&L%+,& RRR&L%+,&

A! B<H! H<A@!o!H@l!

?! B<B! H<A@!o!H@l!B! HIBIA! H<A@!o!O@l!

L! B<H! H<A@!o!O@l!

H! B<B! H<A@!o!P@l!O! HIBIA! H<A@!o!P@l!

!

R'9/*D&R0+&R/D?&4E4&N"9/"+/'*&=/10!10!+!61$$#&#-4!7+&1+41%-!%$!"%&1-5!"(4!"15!4/+4!(0#0!H!0#40!%$!H!&#.09!&+4/#&!4/+-!4/#!

04+-6+&6!H<A@:!=/#!H!0#40!%$!H!&#.0!+&#!6%-#!814/!Z@l!%$!'%(&!+!#2424-*8#N:!!]!5%%6!8+'!4%!

.(4!4/10!1-4%!'%(&!4&+1-1-5!10!4%!04+&4!814/!4/#!"%&1-5!"(4!"15!.&%5&+)!$%&!O!8##,0!+-6!4/#-!

5%!&15/4!1-4%!4/#!H<H!"""!7+&1+41%-!+$4#&!4/#!6#3%+6:&

H%%=& H'9=&L%+,& RRR&L%+,&

A! B<H! H<A@!o!H@l!

?! B<B! H<A@!o!H@l!

B! HIBIA! H<A@!o!H@l!

L! B<H! H<A@!o!H@l!

H! B<B! H<A@!o!H@l!

O! HIBIA! H<A@!o!H@l!

P! W#3%+6! W#3%+6!

Z! B<H! H<H!o!Z@l!

Y! B<B! H<H!o!Z@l!A@! HIBIA! H<H!o!Z@l!

AA! B<H! H<H!o!Z@l!

A?! B<B! H<H!o!Z@l!A?! HIBIA! H<H!o!Z@l!

!

Page 22: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! ""!

R'9/*D&R0+&R/D?&4E6&N"9/"+/'*&F1,#!4/#!H<H!7+&1+41%-9!4/10!%-#!6%#0!-%4!(0#!4/#!H<A@!04+-6+&6:!U+4/#&9!14!(0#0!H!0#40!%$!B!

&#.0!+4!Y@l!%$!'%(&!4&+1-1-5!)+<:!!U#)#)*#&!4/+4!+33!4/#!.#&2#-4+5#0!+&#!*+0#6!%-!'%(&!

4&+1-1-5!)+<:!!M$!'%(!$##3!(.!4%!149!(0#!4/#!H<H!R+&1+41%-!+0!+!04#..1-504%-#!4%!4/#!H<B:!

&

H%%=& H'9=&L%+,& RRR&L%+,&

A! B<H! H<A@!o!H@l!

?! B<B! H<A@!o!H@l!

B! HIBIA! H<A@!o!H@l!

L! B<H! H<A@!o!H@l!

H! B<B! H<A@!o!H@l!

O! HIBIA! H<A@!o!H@l!

P! W#3%+6! W#3%+6!

Z! B<H! H<H!o!Z@l!Y! B<B! H<H!o!Z@l!

A@! HIBIA! H<H!o!Z@l!

AA! B<H! H<H!o!Z@l!

A?! B<B! H<H!o!Z@l!A?! HIBIA! H<H!o!Z@l!

AB! W#3%+6! W#3%+6!

AL! B<H! H<B!o!Y@l!AH! B<B! H<B!o!Y@l!

AO! HIBIA! H<B!o!Y@l!

AP! B<H! H<B!o!Y@l!AZ! B<B! H<B!o!Y@l!

AY! HIBIA! H<B!o!Y@l!

!

R'9/*D&R0+&R/D?&4E7&N"9/"+/'*&M[)!0(&#!'%(!2+-!5(#00!8/+4!4/10!%-#!10:!!J#&$%&)!H!0#40!%$!A!&#.!814/!'%(&!4&+1-1-5!)+<:!!

]5+1-9!'%(!2+-!*(136!(.!4%!4/10!%7#&!?P!8##,0:!S%&!4/%0#!8/%!31,#!4%!.3+-!4/#1&!4&+1-1-5!%(49!

4/10!8133!517#!'%(!+!/+3$X'#+&!%$!4&+1-1-5!2%).3#4#3'!+-6!A@@l!)+..#6!%(4!814/!-%!

V(#041%-0!+0!4%!8/+4!'%(!+&#9!%&!8133!*#!6%1-5:!!`%4/1-5!2%(36!*#!01).3#&9!+016#!$&%)!)+'*#!

*31-,1-5!'%(&!#'#0:!=/+4!)15/4!*#!+!*14!01).3#&!4/+-!$%33%81-5!4/10!.3+-!*(4!14!/+0-[4!*##-!

.&%7#-:&

Page 23: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! "#!

H%%=& H'9=&L%+,& RRR&L%+,&

A! B<H! H<A@!o!H@l!

?! B<B! H<A@!o!H@l!

B! HIBIA! H<A@!o!H@l!

L! B<H! H<A@!o!H@l!

H! B<B! H<A@!o!H@l!

O! HIBIA! H<A@!o!H@l!

P! W#3%+6! W#3%+6!Z! B<H! H<H!o!Z@l!

Y! B<B! H<H!o!Z@l!

A@! HIBIA! H<H!o!Z@l!

AA! B<H! H<H!o!Z@l!A?! B<B! H<H!o!Z@l!

AB! HIBIA! H<H!o!Z@l!

AL! W#3%+6! W#3%+6!AH! B<H! H<B!o!Y@l!

AO! B<B! H<B!o!Y@l!

AP! HIBIA! H<B!o!Y@l!AZ! B<H! H<B!o!Y@l!

AY! B<B! H<B!o!Y@l!

?@! HIBIA! H<B!o!Y@l!

?A! W#3%+6! W#3%+6!??! B<H! H<A!o!=N!

?B! B<B! H<A!o!=N!

?L! HIBIA! H<A!o!=N!?H! B<H! H<A!o!=N!

?O! B<B! H<A!o!=N!

?P! HIBIA! H<A!o!=N!!

=N!q!=&+1-1-5!N+<!

U#)#)*#&!4/+4!+4!`i!41)#!8%(36!'%(!#7#&!4(+!5%!$%&!+!JU!%-!4/#!3+04!0#4!%$!4/#!HIBIA!8%&,!

0#40:!!M-!%4/#&!8%&609!1$!'%(!2+-[4!0#4!+!JU9!4/#-!.#&$%&)!'%(&!dH<!0#409e!'%(!/+6!*#04!.12,!

+-%4/#&!./'012+3!.(&0(14:!]4!+33!41)#0!1-!31$#9!'%(!)(04!#<.#24!)%&#!$&%)!'%(&0#3$:!=/10!10!

04&#-54/!4&+1-1-5!+-6!14!10!/+&6!8%&,:!

Page 24: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! "+!

R'9/*D&R0+&R/D?&76&H%%=&)3"$$%*D%&=/10!ABX8##,!2/+33#-5#!2%)*1-#0!+33!%$!4/#!"%&1-5!"(4!"15!2/+33#-5#0!1-4%!%-#!2%-6#-0#6!

.&%5&+):!!=/10!10!16#+3!$%&!.#%.3#!8/%!6%-[4!8+-4!4%!0.#-6!/+3$!%$!4/#!'#+&!6%1-5!4/#!"""!

.&%5&+)9!%&!140!7+&1+41%-0:!

!

&

H%%=& H'9=&L%+,& RRR&L%+,&

A! B<H! H<A@!o!H@l!

?! B<B! H<A@!o!H@l!

B! HIBIA! H<A@!o!O@l!

L! B<H! H<A@!o!O@l!

H! B<B! H<A@!o!P@l!

O! HIBIA! H<A@!o!P@l!

P! W#3%+6! W#3%+6!

Z! B<H! H<H!o!Z@l!

Y! B<B! H<H!o!Z@l!A@! HIBIA! H<B!o!Y@l!

AA! B<H! H<B!o!Y@l!

A?! B<B! H<A!o!=N!AB! HIBIA! H<A!o!=N!

!

R'9/*D&R0+&R/D?&Y&X"@,5H%%=&&_#&#!10!+!5&#+4!8+'!4%!6%!+!01<X8##,!2/+33#-5#!8/#-!4&+1-1-5!%-3'!48%!6+'0I8##,:!!N+-'!

31$4#&0!2+-!%-3'!4&+1-!48%!6+'0!+!8##,!6(#!4%!$+)13'9!8%&,!%&!&#2%7#&'!100(#0:!!_#&#!10!4/#!

5#-#&+3!4#).3+4#!$%&!4/10!2/+33#-5#g&

H%%=&V*%&

X"@&V*%& X"@&!K'&

TV(+4!K!B<H! "#-2/!J&#00!K!B<H!W#+631$4K!H<A@!o!H@l! J&#00!o!H@l!!

k%%6!N%&-1-50!X!BXH!0#40!%$!A@!&#.0!\315/4^! F+4!D%&,!K!H!0#40!%$!A@!&#.0!

!

Page 25: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! "$!

H%%=&!K'&

X"@&V*%& X"@&!K'&

W#+631$4!K!B<H! J&#00!K!B<H!

TV(+4!K!H<A@!o!H@l! "#-2/!J&#00!K!H<A@!o!H@l!!k%%6!N%&-1-50!X!BXH!0#40!%$!A@!&#.0!\315/4^! F+4!D%&,!K!H!0#40!%$!A@!&#.0!

!

&

H%%=&!39%%&

X"@&V*%& X"@&!K'&

TV(+4!K!B<B! "#-2/!J&#00!K!B<B!

W#+631$4K!H<A@!o!O@l! J&#00!K!H<A@!o!O@l!!k%%6!N%&-1-50!X!BXH!0#40!%$!A@!&#.0!\315/4^! F+4!D%&,!K!H!0#40!%$!A@!&#.0!

!

H%%=&<'09&

X"@&V*%& X"@&!K'&

W#+631$4!K!B<B! J&#00!K!B<B!

TV(+4!K!H<A@!o!O@l! "#-2/!J&#00!K!H<A@!o!O@l!!k%%6!N%&-1-50!X!BXH!0#40!%$!A@!&#.0!\315/4^! F+4!D%&,!K!H!0#40!%$!A@!&#.0!

!

H%%=&</Q%&

X"@&V*%& X"@&!K'&

TV(+4!K!HIBIA! "#-2/!J&#00!KHIBIA!

W#+631$4K!H<A@!o!P@l! J&#00!K!H<A@!o!P@l!!k%%6!N%&-1-50!X!BXH!0#40!%$!A@!&#.0!\315/4^! F+4!D%&,!K!H!0#40!%$!A@!&#.0!

!

H%%=&L/E&

X"@&V*%& X"@&!K'&

W#+631$4!K!HIBIA! J&#00!K!HIBIA!

TV(+4!K!H<A@!o!P@l! "#-2/!J&#00!K!H<A@!o!P@l!!

k%%6!N%&-1-50!X!BXH!0#40!%$!A@!&#.0!\315/4^! F+4!D%&,!K!H!0#40!%$!A@!&#.0!

&

R'9/*D&R0+&R/D?&!3%&M0$%&'(&4T&=/10!10!+!7+&1+41%-!%$!"%&1-5!"(4!"15!4/+4[0!.&#44'!01).3#!4%!6%:!!]$4#&!4/#!8%&,!0#409!6&%.!

6%8-!+-6!&#.#+4!4/#!$1&04!8%&,!0#4:!!S%&!#<+).3#9!6%!OHl!%$!'%(&!4&+1-1-5!)+<!%-!4/#!B<H!

Page 26: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! "%!

8##,9!P@l!%$!'%(&!4&+1-1-5!)+<!%-!B<B!8##,!+-6!PHl!%$!'%(&!4&+1-1-5!)+<!%-!HIBIA!

8##,:!!=/10!10!#<+243'!31,#!4/#!48%!"%&1-5!"(4!"15!R+&1+41%-0!3104#6!+*%7#:!!=/#!%-3'!

61$$#&#-2#!10!4/+4!'%(!4&'!4%!5#4!+!4%4+3!%$!H@!&#.0!*'!+-'!)#+-0!-#2#00+&':!!=/10!2%(36!)#+-!

H!0#40!%$!A@!&#.09!%&9!A@!0#40!%$!H!&#.0h!4/#!&#.0!2+-!7+&'!%-!#+2/!0#4:!!;%(!2+-!6%!)%&#!&#.0!

%&!3#00!&#.0!.#&!0#4!K!4/#!.%1-4!10!4%!5#4!+!4%4+3!%$!H@!&#.0!814/!4/#!$1&04!8%&,!0#4!%$!4/#!6+':!!

U#)#)*#&9!4/10!10!6%-#!+$4#&!4/#!)+1-!8%&,!10!6%-#:!

]!5%%6!$&1#-6!%$!)1-#!8%(36!%$4#-!41)#!/1)0#3$!%-!4/#!U(3#!%$!H@:!!_#[6!#14/#&!5%!$%&!+!0#4!

41)#9!0+'!AH!%&!?@!)1-(4#09!6#.#-61-5!%-!4/#!31$4:!!D14/!4/#!3%8#&!*%6'!)%7#)#-409!/#[6!

517#!/1)0#3$!?@!)1-(4#0:!!=/#!*#-2/!.&#00!+-6!.&#00!8#&#!517#-!AH!)1-(4#0:!!_10!5%+3!8+0!

4%!6%!4/%0#!H@!&#.0!1-!4/+4!41)#!.#&1%6:!

=/#!,#'!4%!6%1-5!4/10!10!-%4!*(&-1-5!'%(&0#3$!%(4!1-!%-#!%&!48%!0#40:!!;%(!/+7#!4%!*#!0)+&4!

+*%(4!4/10!+-6!-%4!*#!%7#&a#+3%(0!1-!4/#!*#51--1-5:!!=/10!2%-2#.4!10!7#&'!01)13+&!4%!>/+&3#0!

T4+3#'[0!EW=!.&%5&+):!!M!+6)14!4%!-%4!*#1-5!4#&&1*3'!$+)131+&!814/!EW=!+-6!M!6%!-%4!8+-4!4%!

23+1)!4/+4!4/10!10!4/#!0+)#!4/1-5!814/%(4!,-%81-5!+33!%$!4/#!0.#21$120:!

&

H%%=& H'9=&L%+,& RRR&L%+,&

A! B<H! H@!&#.0!4%4+3!814/!OHl!%$!'%(&!=N!

?! B<B! H@!&#.0!4%4+3!814/!P@l!%$!'%(&!=N!

B! HIBIA! H@!&#.0!4%4+3!814/!PHl!%$!'%(&!=N!

L! B<H! H@!&#.0!4%4+3!814/!OHl!%$!'%(&!=N!

H! B<B! H@!&#.0!4%4+3!814/!P@l!%$!'%(&!=N!

O! HIBIA! H@!&#.0!4%4+3!814/!PHl!%$!'%(&!=N!

&

45657&"*1&!3%&<"+3%9$"*1&D/#-!M!8+0!1-!2%33#5#9!4/#!)+5+a1-#!4/+4!#7#&'%-#!8%(36!&#+6!8+0!M.0=$"*M">2#!\-%4!

M.0=$"*M">2#*OPPP9!8/12/!2+)#!3+4#&9!+$4#&!"133!J/1331.0!&#2#17#6!/10!N"]^:!!=/#!%&151-+3!

M.0=$"*M">2#!8+0!4/#!%-3'!)+5+a1-#!4/+4!4+3,#6!+*%(4!04#&%160!+-6!*'!5%69!1$!4/#'!4+3,#6!

+*%(4!0%)#4/1-5!4+*%%!M!8+0!5%1-5!4%!&#+6!14:!!&

M!616-[4!&#+31a#!14!4/#-9!*(4!*'!4/#!41)#!M.0=$"*M">2#!)+6#!14!1-4%!)'!8%&369!M!/+6!#-%(5/!

31$41-5!+-6!,-%83#65#!*+0#!4/+4!M!>iQFW!/+7#!8&144#-!$%&!4/#):!F1,#!)+-'!.#%.3#9!M!

Page 27: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! "&!

4/%(5/4!4/+4!1$!'%(!8&%4#!$%&!+!)+5+a1-#!%&!+!*15!d31$41-5e!2%).+-'9!'%(!8#&#!&#+33'!

0%)#4/1-5:!!M!4/%(5/4!4/+4!'%(!/+6!+!*15!31$41-5!.#-10!+-6!8#&#!$&##!4%!1).&#5-+4#!+33!4/#!

'%(-5!31$4#&0!)1-60:!

M!&#)#)*#&!&#+61-5!4/#!)+5+a1-#!+-6!0%)#!%$!4/#!4&+1-1-5!+6712#!+-6!4/1-,1-59!

d]..+&#-43'!M[)!+-!161%4!*#2+(0#!M[7#!*##-!6%1-5!14!+33!8&%-5:e!!=/#&#!10!+!/(5#!61041-241%-!

*#48##-!8/+4!'%(!0##!8&144#-!*'!+!`#7#&!_+0!"##-!+-6!8/+4!4/#!04&%-59!$+04!+-6!#<.3%017#!

S(2,!;#+/!>&(#!8+0!6%1-5:!!

i-#!%$!4/#!*155#04!$+60!4/+4!/14!4/#!4&+1-1-5!8%&36!71+!N(023#!N#61+!8+0!>/+&3#0!J%31V(1-[0!

dk#&)+-!R%3()#!=&+1-1-5e!\kR=^:!kR=!10!-%4/1-5!)%&#!4/+-!6%1-5!A@!0#40!%$!A@!&#.0!814/!

+-!#<#&210#:!!J#%.3#!&#.%&4#6!)+0017#!01a#!5+1-0!$&%)!4/10!.&%5&+)h!%*71%(03'!4/#!7%3()#!

6%-#!814/!+!*15!#<#&210#9!+-6!#+41-5!2%&&#243'9!10!+!01).3#!.&#02&1.41%-!$%&!01a#:!!"(4!8/#&#!

kR=!$+330!0/%&4!10!04&#-54/:!

M!)(04!+6)14!4/+4!+34/%(5/!4/#&#!10!+!/(5#!$+021-+41%-!814/!kR=9!M!4/1-,!14[0!.&#44'!04(.16:!!

D/#-!'%(!/+7#!+!/15/!3#7#3!31$4#&!\%&!/#339!+-'!31$4#&^!4/#!0%&#-#00!'%(!5#4!$&%)!6%1-5!4/10!

,1-6!%$!4&+1-1-5!10!-%4!8%&4/!4/#!*#-#$14:!!=/#!"%&1-5!"(4!"15!.&%5&+)!10!6+-5#&%(03'!23%0#!

4%!*#1-5!4%%!)(2/!$%&!)+-'!31$4#&0!+-6!-%4!+!7#&'!0)+&4!.&%5&+)!$%&!.#%.3#!8/%!/+7#!

&#+2/#6!4/#!+67+-2#6!04+5#!%$!4&+1-1-5:!!=/#&#!10!-%4/1-5!8&%-5!814/!*#1-5!0%&#!*(4!*#1-5!

0%&#!%-!+!.&%5&+)!8/%0#!&#0(340!)+'!-%4!*#!8%&4/!4/#!0%&#-#00!10-[4!+!5&#+4!%.41%-:!!M-!+-'!

2+0#9!M!8+0!04(.16!#-%(5/!4%!6%!14!0%!)+'*#!'%(!8133!*#!4%%:!

=/10!10!+!2%)*1-+41%-!%$!4/#!HIBIA!.&%5&+)!+-6!kR=:!!=/#!2%)*1-+41%-!%$!4/#!48%!10!.&#44'!

#+0'!4%!$15(&#!%(4:!!_#&#!+&#!48%!7#&01%-0!%$!kR=!4/+4!'%(!2+-!(0#!814/!4/#!HIBIA!J&%5&+)g!

ZN!&!%C:$"+%&V*%&

X"@&V*%& X"@&!K'& X"@&!39%%& X"@&<'09&

J&#00!X!HIBIA!0#40I&#.0!&

W#+631$4!K!HIBIA!0#40I&#.0!&

"#-2/!J&#00K!HIBIA!0#40I&#.0!&

TV(+4!K!HIBIA!0#40I&#.0!&

J&#00!K!A@<A@!&

W#+631$4!!K!A@<A@!&

"#-2/!J&#00!K!A@<A@!&

TV(+4K!A@<A@!&

F+4!D%&,!K!A@<A@!&

]*0!&

F+4!D%&,!K!A@<A@!&

]*0!&

!

&

&

&

Page 28: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! "'!

ZN!&!%C:$"+%&!K'&

X"@&V*%& X"@&!K'& X"@&!39%%& X"@&<'09&

J&#00!X!HIBIA!0#40I&#.0!&

W#+631$4!K!HIBIA!0#40I&#.0!&

"#-2/!J&#00K!HIBIA!0#40I&#.0!&

TV(+4!K!HIBIA!0#40I&#.0!&

"#-2/!J&#00!K!A@<A@!&

TV(+4!!K!A@<A@!&

J&#00!K!A@<A@!&

W#+631$4K!A@<A@!&

F+4!D%&,!K!A@<A@!&

]*0!&

F+4!D%&,!K!A@<A@!&

]*0!&

!

;%(!2+-!(0#!8/+4#7#&!.#&2#-4+5#!'%(!4/1-,!'%(!2+-!/+-63#!814/!4/#!kR=!8%&,:!!k#-#&+33'!

.#%.3#!(0#!%-#!8#15/4!$%&!+33!4/#1&!0#409!*(4!4/+4[0!-%4!0#4!1-!04%-#:!M$!'%(!6%!(0#!%-#!8#15/49!

M!/15/3'!&#2%))#-6!'%(!(0#!+!7#&'!315/4!8#15/4!4/#!$1&04!41)#!'%(!4&'!4/10!.&%5&+)!%(49!+0!

'%(!8133!5#4!1-2&#61*3'!0%&#:!!;%(!)+'!%-3'!8+-4!4%!&(-!4/#!HIBIA!kR=!$%&!B!8##,0!\%-#!

HIBIA!2'23#^:!!Q0#!+!"%&1-5!"(4!"15!R+&1+41%-!$%&!4/#!$1&04!4/&##!8##,0!+-6!4/#-!kR=!$%&!4/#!

-#<4!4/&##:!

=/#!+)%(-4!%$!7%3()#!$%&!4/#!0V(+40!+-6!6#+631$40!)15/4!3#+7#!'%(!+!*14!2&1..3#69!0%!(0#!4/#!

kR=!$%&!AX?!31$40!%-3'!K!0V(+40!+-6!.&#00#09!$%&!#<+).3#:!S%&!4/#!%4/#&!31$409!(0#!+-'!%4/#&!

HIBIA!7+&1+41%-!'%(!8+-4:!!]-%4/#&!5&#+4!8+'!%$!(01-5!4/#!kR=!1-!4/#!HIBIA!.&%5&+)!10!

(01-5!14!1-!+!BX6+'!.#&!8##,!.&%5&+)!%&!#7#-!+!?X6+'!.#&!8##,!.&%5&+):!!=/#!BX6+'!.#&!

8##,!.&%5&+)!8%(36!01).3'!3%%,!31,#!4/10!\4/10!#<+).3#!/+0!4/#!31$4#&!+34#&-+41-5!4/#!HIBIA!

31$40!+-6!4/#!kR=!31$40^g!

H%%=&V*%&

A'*1"@& H%1*%,1"@& <9/1"@&

J&#00!K!B<H!&

W#+631$4!K!B<H!&

"#-2/!J&#00K!B<H!&

"#-2/!J&#00!K!A@<A@!&

TV(+4!!K!A@<A@!&

J&#00!K!A@<A@!&

F+4!D%&,!K!A@<A@!&

]*0!&

F+4!D%&,!K!A@<A@!&

H%%=&!K'&

A'*1"@& H%1*%,1"@& <9/1"@&

TV(+4!K!B<H!&

J&#00!KB<B!&

W#+631$4!X!B<B!&

W#+631$4!K!A@<A@!&

"#-2/!J&#00!K!A@<A@!&

TV(+4!K!A@<A@!&

]*0!&

F+4!D%&,!K!A@<A@!&

]*0!&

Page 29: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! "(!

&

H%%=&!39%%&

A'*1"@& H%1*%,1"@& <9/1"@&

"#-2/!J&#00!K!B<B!&

TV(+4!K!B<B!&

J&#00K!HIBIA!&

J&#00!K!A@<A@!&

W#+631$4!!K!A@<A@!&

"#-2/!J&#00!K!A@<A@!&

F+4!D%&,!K!A@<A@!&

]*0!&

F+4!D%&,!K!A@<A@!&

H%%=&<'09&

A'*1"@& H%1*%,1"@& <9/1"@&

W#+631$4!KHIBIA!!&

"#-2/!J&#00!KHIBIA!&

TV(+4!K!HIBIA!&

TV(+4!K!A@<A@!&

J&#00!K!A@<A@!&

W#+631$4K!A@<A@!&

]*0!&

F+4!D%&,!K!A@<A@!&

]*0!&

!

45657&"*1&ZN!&I&Y&X"@,5H%%=&

H%%=&V*%&

X"@&V*%& X"@&!K'&

W#+631$4!KHIBIA!!&

"#-2/!J&#00!KHIBIA!&

TV(+4!K!A@<A@!&

J&#00!K!A@<A@!&

]*0! F+4!D%&,!K!A@<A@!&

H%%=&!K'&

X"@&V*%& X"@&!K'&

TV(+4!KHIBIA!0#40I&#.0!&

J&#00!KHIBIA!0#40I&#.0!&

W#+631$4!K!A@<A@!&

"#-2/!J&#00!K!A@<A@!&

]*0!&

F+4!D%&,!K!A@<A@!&

&

Page 30: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! #*!

45657&LNM&!9"/*/*D&=/10!10!%-#!%$!4/#!*#04!0#4I&#.!2%)*%0!%$!4/#!HIBIA!.&%5&+)!+-6!.&%*+*3'!4/#!)%04!$(-:!!M4!

2%)*1-#0!/15/#&!7%3()#!4&+1-1-59!&#.!&#2%&60!+-6!4/#!(0#!%$!/#+7'!01-53#0:&=/#!$1&04!8##,!10!4/#!B<B!8##,:!!i-!4/10!8##,9!.#&$%&)!4/#!3+04!0#4!%$!4/#!6+'!\+4!Y@l!%$!'%(&!4&+1-1-5!)+<^!

+-6!4&'!4%!0#4!+!-#8!&#.!&#2%&6:!!=/#!0#2%-6!8##,!10!6%-#!$%&!H!0#40!%$!H!&#.0!\0##!*#3%8^:!

=/#!4/1&6!8##,!10!4/#!HIBIA!8##,:!!;%(!6%!-%4!5%!$%&!)+<!&#.0!%-!4/#!3+04!0#4!\YHl^!%$!4/#!

6+':!!M-04#+69!,##.!8%&,1-5!(.!1-!8#15/4!$%&!)(341.3#!01-53#0:!!M$!'%(!$##3!5%%69!+44#).4!+!

-#8!)+<:&

H%%=&V*%& H%%=&!K'& H%%=&!39%%&

B!<!P@l!&

H!<!OHl!&

H!<!PHl!&

B!<!Z@l!&

H!<!PHl!&

B!<!ZHl!&

Bf<!Y@l!&

Hf!<!ZHl!&

Af!<!YHl!&

=/10!10!4/#!6+'!'%(!5%!$%&!*&%,#!%-!'%(&!3+04!0#4:!!=&'!4%!0#4!+!-#8!&#.!&#2%&6:!&

H!<!PHl!&

G##.!8%&,1-5!(.!$%&!BXH!+66141%-+3!01-53#0:!!]44#).4!+!-#8!)+<!1$!'%(!$##3!5%%6:!&

& Hf!<!OHl!&

&

!3%&M0$%&'(&7T&F1,#!4/#!dU(3#!%$!H@9e!4/#!+1)!%$!4/10!HIBIA!7+&1+41%-!10!4%!+2/1#7#!+!4%4+3!%$!A@!&#.0:!=/#!

61$$#&#-2#!10!4/+4!'%(!8+-4!4%!5#4!A@!&#.0!814/!4/#!3+04!8%&,!0#4!%$!4/#!8##,!\4/#&#!+&#!-%!

6%8-!0#40^:!!;%(!2+-!4+,#!+0!)+-'!%&!+0!31443#!0#40!4%!5#4!4%!4/10!-()*#&:!!i*71%(03'9!14!8133!

*#!#+01#&!4%!+2/1#7#!A@!&#.0!%-!4/#!B<H!8##,9!*(4!7#&'!61$$12(34!4%!5#4!4/#)!%-!4/#!HIBIA!

8##,9!#0.#21+33'!+$4#&!6%1-5!0#7#&+3!2'23#0!%$!4/#!.&%5&+):!!

H%%=&& L%+&7& L%+&Y& L%+&6&

A! OHl!<!H! PHl!<!H! ZHl!<!Hf!\5#4!+!4%4+3!%$!A@!&#.0!*'!+-'!)#+-0!-#2#00+&'!

?! P@l!<!B! Z@l!<!B! Y@l!<!Bf!\5#4!+!4%4+3!%$!A@!&#.0!*'!+-'!)#+-0!-#2#00+&'^!

B! PHl!<!B! ZHl!<!B! YHl!<!Af!\5#4!+!4%4+3!%$!A@!&#.0!*'!+-'!)#+-0!-#2#00+&'^!

L! OHl!<!H! PHl!<!H! ZHl!<!Hf!\5#4!+!4%4+3!%$!A@!&#.0!*'!+-'!)#+-0!-#2#00+&'!

H! P@l!<!B! Z@l!<!B! Y@l!<!Bf!\5#4!+!4%4+3!%$!A@!&#.0!*'!+-'!)#+-0!-#2#00+&'^!

O! PHl!<!B! ZHl!<!B! YHl!<!Af!\5#4!+!4%4+3!%$!A@!&#.0!*'!+-'!)#+-0!-#2#00+&'^!

Page 31: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! #)!

['=%9&L%+,&=/10!10!4/#!*#04!-#8!+66141%-!4%!4/#!HIBIA!.&%5&+)!+-6!M!*#31#7#!4/+4!C%,#&!0#40!0/%(36!

+38+'0!*#!1-!'%(&!4&+1-1-5!.&%5&+):!M$!'%(!4+,#!+-'4/1-5!$&%)!4/10!*%%,!+-6!+66!14!4%!'%(&!

4&+1-1-59!3#4!14!*#!C%,#&!0#40:!!D/#-!M!*#5+-!8%&,1-5!%-!4/#!HIBIA!.&%5&+)9!M!$#34!+-!

#-%&)%(0!0#-0#!%$!0+410$+241%-!+-6!&#31#$!8/#-!M!$1-+33'!$15(&#6!%(4!4/#!*+012!%(431-#9!0#409!

&#.0!+-6!.#&2#-4+5#0!+-6!14!+33!2+)#!4%5#4/#&:!!&

M!$##3!4/#!0+)#!+*%(4!4/#!+66141%-!%$!C%,#&!T#40!4%!4/#!HIBIA!.&%5&+):!

M-!$+249!M!*#31#7#!1-!4/#!C%,#&!T#40!+-6!4/#!S1&04!T#4!F+04!0%!)(2/!4/+4!M!*#31#7#!14!0/%(36!*#!+!

04+-6+&6!.+&4!%$!4/#!HIBIA!.&%5&+):!_%8#7#&9!4/10!04'3#!%$!4&+1-1-5!6%#0-[4!$14!#7#&'%-#[0!

4&+1-1-5!-##609!+-6!4/10!04'3#!%$!4&+1-1-5!10!&#+33'!*+0#6!%-!+(4%X&#5(3+41%-:!!M-!%4/#&!8%&609!

;iQ!)(04!*#!+22%(-4+*3#!$%&!'%(&!%8-!+241%-0!+-6!4&+1-1-5:!;iQ!)(04!)+,#!6#2101%-0!4/+4!

+$$#24!;iQU!0(22#00!1-!4/#!8#15/4!&%%):!;iQ!)(04!&#+6!'%(&!*%6'!+-6!)+,#!5&#+4!

6#2101%-0:!!M!2+-[4!4#+2/!.#%.3#9!1-!.&1-49!/%8!4%!6%!+-'!%$!4/10:!!M4[0!31,#!4#+2/1-5!0%)#%-#!

/%8!4%!3%7#!01).3'!*'!8&141-5!+*%(4!14!K!'%(!b(04!5%44+!5%!5#4!'%(&!/#+&4!*&%,#-!+!$#8!

41)#0:!!"(4!M!6%!*#31#7#!4/10!10!4/#!%-3'!.&%5&+)!4/+4!/+0!*(134X1-!.+&+)#4#&0!4%!/#3.!5(16#!

+-6!/#3.!+(4%X&#5(3+4#!'%(&!4&+1-1-5:!!]0!$+&!+0!M!,-%89!4/10!10!4/#!%-3'!.&%5&+)!4%!#7#&!

+44#).4!4/10!+-6!+24(+33'!0(22##6:!!

M$!'%(&!5%+3!10!4%!5#4!04&%-5#&9!4/#0#!4/&##!4/1-50!0/%(36!*#!.&#0#-4!1-!'%(&!4&+1-1-5g!

• JU!0#4!

• C%,#&!0#40!

• dS1&04!T#4!F+04e!6%8-!0#4:!!=/10!2+-!*#!6%-#!$%&!%-#!+33X%(4!0#49!%&!)(341.3#!0#40!%$!A@9!

Z!%&!H!&#.0:!W%-[4!%7#&+-+3'a#!4/10r!!

• Y@l!=&+1-1-5!N+<!

`#+&3'!+!'#+&!+$4#&!M!8&%4#!HIBIA!$%&!J%8#&31$41-5!M!2+)#!(.!814/!4/#!16#+!%$!C%,#&!0#40:!!M!

8+-4#6!+!8+'!4%!.&%5&+)!0%)#!/#+71#&!0#40!1-!4/#!.&%5&+)!+-6!517#!4/#!31$4#&!\+-6!4/#!

.&%5&+)^!)%&#!.&%5&+))+*3#!8+'0!4%!+(4%X&#5(3+4#!'%(&!4&+1-1-5:!T1).3'!4#331-5!.#%.3#!

4%!d8%&,!(.e!8%&,0!8#33!$%&!+*%(4!A@l!%$!4/#!.%.(3+41%-:!!M!8+-4#6!0%)#4/1-5!2%-2&#4#!

4/+4!M!2%(36!517#!4%!.#%.3#!+-6!0+'9!d=/10!10!'%(&!.3+-!%$!+44+2,:e!

i-#!%$!4/#!1-0.1&+41%-0!$%&!C%,#&!T#40!8+0!C%/-!"&%a[0!+4414(6#!4%8+&6!31$41-5!+-6!

.&%5&+))1-5:!_#!3%7#0!0#441-5!JU[0!+-6!8%&,1-5!(.!4%!/#+7'!8#15/40:!!M!6%!&#+31a#!4/+4!

4/#&#!+&#!%4/#&!8+'0!4%!4&+1-9!*(4!#7#&!01-2#!M[7#!04+&4#6!4&+1-1-59!0#441-5!JU[0!/+0!*#2%)#!

)'!6&171-5!$%&2#:!M4!,##.0!)#!)%417+4#6!1-!4/#!8#15/4!&%%):!M4!,##.0!)#!2%)1-5!*+2,!+-6!

$15/41-5:!!M4!/#3.0!)#!4%!0#4!5%+30!#7#&'!41)#!M!6+'6&#+)!+*%(4!31$41-5:!M4!/#3.0!)#!0#4!5%+30!

8/#-!M!+)!.&#.+&1-5!$%&!)'!8%&,%(4:!!!

Page 32: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! #"!

=/#!HIBIA!.&%5&+)!+-6!C%,#&!0#40!+&#!3+&5#3'!*+0#6!%-!4/#!16#+!%$!4/#!"(35+&1+-!04'3#!%$!

4&+1-1-59!-%4!%-!23+0012!.#&1%61a+41%-:!!=/10!10!*#2+(0#!'%(!+&#!8%&,1-5!$%&!4/#!*#04!JU!'%(!

2+-!0#4!=_]=!W];:!]-6!5(#00!8/+4j!T%)#!6+'0!'%(!$##3!31,#!2&+.!+-6!2+-[4!6%!+-'4/1-5:!!

=/10!10!8/#&#!4/#!Y@l!4&+1-1-5!)+<!2%)#0!1-4%!.3+'!K!14!517#0!'%(!&%%)!4%!/+7#!+!*+6!6+'9!

*(4!04133!4&+1-:!!]-6!'%(!8133!/+7#!*+6!6+'0:!=/10!10!31$41-5!8#15/40!+-6!-%4/1-5!10!31-#+&h!

4/#&#!+&#!.#+,0!+-6!7+33#'0!+-6!4/#!04&%-5#04!+-6!)%04!#<.#&1#-2#6!31$4#&0!(-6#&04+-6!4/10:!!

i-#!%$!4/#!#+01#04!8+'0!4%!0.%4!+!-%712#!31$4#&9!1-!*%4/!4&+1-1-5!+-6!+4414(6#9!10!4/#1&!

2%).3#4#!*&#+,6%8-!+$4#&!+!*+6!8%&,%(4!%&!+!*+6!)%-4/9!%&!#7#-!+!*+6!2%(.3#!%$!)%-4/0:!!

=/#!#<.#&1#-2#6!31$4#&!,-%80!4/+4!4/#!23%(60!8133!*&#+,!+-6!/#!,##.0!.(0/1-5:!=/#!8#+,!

8133!2%).3+1-!+-6!4&'!4%!*3+)#!4/#!"(44!D1-,!$%&!4/#1&!0V(+4!%&!4/#1&!3+2,!%$!.&%.#&!

0(..3#)#-4+41%-:!!=/#!04&%-59!8/%!,-%8!4/+4!0(22#00!10!b(04!+&%(-6!4/#!2%&-#&9!8133!

.#&0#7#&#!+-6!.(0/!/+&6#&!+-6!.(0/!0)+&4#&:!!M!+30%!*#31#7#!4/+4!'%(&!+4414(6#!4%8+&60!

4&+1-1-5!0/%80!140#3$!1-!+33!+0.#240!%$!'%(&!31$#:!=/%0#!8/%!(-6#&04+-6!4/+4!0(22#00!6%#0!-%4!

/+..#-!%7#&-15/49!4/+4!14!10!#+&-#6!4/&%(5/!8%&,!+-6!04&(553#!+38+'0!2%)#!%(4!%-!4%.:!=/#!

0(22#00!'%(!#+&-#6!4/&%(5/!/+&60/1.!10!+38+'0!4/#!08##4#04:!!`%!.#&0%-!814/!615-14'!+-6!+!

0%(3!8+-40!+!/+-6%(4!K!4/#'!8+-4!4%!#+&-!8/+4!4/#'!/+7#:!!

_#&#!10!)'!*%36!04+4#)#-4g!M!4&(3'!*#31#7#!4/+4!814/!4/#!HIBIA!.&%5&+)!+-6!140!.&1-21.3#09!

4/#!JU!0#49!4/#!C%,#&!0#40!+-6!4/#!6%8-!0#40!\S1&04!T#4!F+04^!K!'%(!2+--%4!5#4!8#+,#&:!!!"+0#6!

%-!)'!&#0#+&2/9!#<.#&1#-2#9!+-6!*'!(01-5!14!)'0#3$9!M!*#31#7#!4/#0#!+66141%-0!)+,#!14!+!-#+&X

.#&$#24!04&#-54/!4&+1-1-5!.&%5&+):!`%8!(-6#&04+-6!4/+4!0%)#41)#0!'%(!/+7#!4%!*+2,!%$$!%-!

4/#!C%,#&!0#40!+-6!(.!4/#!S1&04!T#4!F+04!7%3()#!8%&,:!!]-6!+4!%4/#&!41)#09!'%(!5%!*+330!%(4!

%-!4/#!C%,#&!0#40!+-6!*+2,!%$$!%-!4/#!S1&04!T#4!F+04:!"(4!1-!4/#!#-69!*%4/!%$!4/#0#!4/1-50!+&#!

.#&$#24!2%).31)#-40!4%!4/#!HIBIA!.&%5&+):!

C%,#&!0#40!+&#!4/#!*#04!8+'!4%!8%&,!(.!8/#-!'%(!$##3!5%%6!6(&1-5!+!8%&,%(49!8/12/!+33%80!

'%(!4%!4+,#!+67+-4+5#!%$!+!5&#+4!4&+1-1-5!6+'!814/%(4!2%-04+-43'!02&#81-5!+&%(-6!814/!

'%(&!4&+1-1-5!)+<!b(04!*#2+(0#!'%(!/+7#!%-#!5%%6!8%&,%(4:!i&!%-#!*+6!8%&,%(4:!

U#)#)*#&!4/+4!+!4&+1-1-5!)+<!10!'%(&!*($$#&!a%-#!K!14!/+0!-%4/1-5!4%!6%!814/!/%8!04&%-5!

'%(!+&#:!!D/#-!(01-5!+!=N!%$!ZHXY@l!%$!'%(&!&#+3!)+<9!'%(!/+7#!+!*(134X1-!0'04#)!4/+4!

+33%80!'%(!4%!2%).3#4#!8%&,%(40!#7#-!8/#-!'%(!+&#!$##31-5!*+6:!=/10!10!*#-#$121+3!1-!31$#9!

+-6!1-!4&+1-1-5:!

=/#!JU!0#40!+33%8!'%(!4%!.(0/!/+&6!+-6!4+,#!+67+-4+5#!%$!4/#!6+'0!8/#-!'%(!$##3!5%%6!+-6!

C%,#&!0#40!+&#!b(04!+-%4/#&!8+'!4%!4+,#!+67+-4+5#!%$!5&#+4!6+'0:!

C%,#&!0#40!+&#!01).3#!K!+$4#&!'%(!.(0/!4/#!3+04!0#4!\+38+'0!.(0/!4/+4!3+04!0#4!$%&!+!JU9!-%!

)+44#&!8/+4^9!1-2&#+0#!Hl!%&!A@l!$&%)!4/#!3+04!0#4!+-6!.#&$%&)!H!&#.09!B!&#.0!%&!A!&#.!

\6#.#-61-5!%-!4/#!8##,^:!!G##.!1-2&#+01-5!Hl!%&!A@l!(-413!'%(!$##3!4/+4!'%(!2+--%4!)+,#!

4/#!&#V(1014#!&#.0:!i-2#!'%(!2+--%4!5#4!4/#!&#.09!'%(!+&#!$&##!4%!,##.!+661-5!A@l!b().0!$%&!

01-53#0:!=/10!10!(.!4%!'%(!+-6!/%8!'%(!$##3!%-!4/+4!6+':!!!

Page 33: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! ##!

=/#!/+&6#04!.+&4!%$!C%,#&!0#40!10!(01-5!'%(&!4&+1-1-5!#<.#&1#-2#!4%!,-%8!8/#-!'%(!2+-!

)+,#!4/#!b().0!814/%(4!4&+1-1-5!4%!$+13(&#:!!M$!'%(!2+-[4!5#4!4/+4!-#<4!&#.9!04%.!4/#!0#4:!

_#&#!10!+-!#<+).3#!%$!#+2/!8##,!814/!C%,#&!0#40g!

H%%=&V*%& & H%%=&!K'& & H%%=&!39%%& !l! U#.0! l! U#.0! l! U#.0!

OH! H! P@! B! PH! H!

PH! H! Z@! B! ZH! B!ZH! Hf! Y@! Bf! YH! Af!

YH!! H! A@@!! B! A@H!! A!

A@H! H! A@H! B! AAH! A!

AA@! ?! AAH! A! A?@! A!!

S%&!4/%0#!8/%!%-3'!8+-4!4%!(0#!4/10!+0!+!0)+33!.+&4!%$!4/#1&!%7#&+33!4&+1-1-59!C%,#&!0#40!+&#!+!

5&#+4!OX8##,!4&+1-1-5!2'23#!4/+4!2+-!/#3.!'%(!4%!.(0/!/#+71#&!8#15/40!+-6!5#4!'%(!

./'012+33'!+-6!)#-4+33'!&#+6'!$%&!+!)##4:!

J'+%,&'*&['=%9&L%+,;&]38+'0!.(0/!4/#!3+04!0#4!%$!4/#!HIBIA!8%&,%(4!\-%4!4/#!C%,#&!T#40^!$%&!+!JU:!M!,-%8!.#%.3#!

8133!5#4!4/#1&!.+-41#0!1-!+!*(-2/!+-6!0+'9!d"(4!M[33!*#!4%%!41&#6!4%!6%!C%,#&!0#40re!U#+33'j!!=%%!

41&#6j!]&#!'%(!+$&+16!%$!$+415(#j!N+,#!'%(&!4&+1-1-5!/+&6!0%!4/+4!5+)#!6+'!10!#+0':!

;%(!)+'!8+-4!4%!2+.!'%(&!3+04!0#409!4/#!JU!0#409!+4!A@!&#.0!\%&!8/+4#7#&!'%(!$##3!10!*#04!$%&!

'%(^:!!M!(0(+33'!2+.!4/#!JU!0#4!+4!A@9!Z!%&!H!&#.0:!E7#-!1$!'%(!2+-!6%!)%&#9!4/10!8133!*#!+!*(134X

1-!04%..1-5!.%1-4:!N%04!.#%.3#!0/%(36!b(04!2+.!14!+4!*#48##-!HXA@!&#.0:!=/#&#!10!+38+'0!

4#).4+41%-!4%!6%!db(04!4/#!&#V(1&#6!&#.0e!0%!4/+4!'%(!2+-!/14!4/#!*15!)%-#'!C%,#&!T#49!*(4!

4/#!JU!0#4!10!)%&#!4/+-!b(04!+!JU!0#4:!!=/#!)#-4+3!+-6!./'012+3!04&#-54/!&#V(1&#6!4%!.(4!14!+33!

%-!4/#!31-#9!4%!0/%%4!$%&!0%)#4/1-5!*155#&!+-6!.(4!'%(&!*+330!%-!4/#!2/%..1-5!*3%2,9!10!

0%)#4/1-5!4/+4!2+--%4!*#!)#+0(&#6:!!E<.#24!5&#+4-#00!$&%)!'%(&0#3$:!E<.#24!)%&#!$&%)!

'%(&0#3$:!

i-#!%$!4/#!*#04!8+'0!4%!+..&%+2/!'%(&!4&+1-1-5!+-6!'%(&!C%,#&!0#40!10!4/10g!4+,#!0/%&4!

*&#+,0!*#48##-!'%(&!4&+1-1-5:!S%&!#<+).3#9!3#4[0!0+'!14!10!'%(&!B<B!8##,!+-6!'%(!/+7#!+!

4&+1-1-5!)+<!%$!H@@!.%(-60:!=/10!10!/%8!'%(!8%(36!*&#+,!(.!'%(&!4&+1-1-5!6+'g!

H"9CG0:;&

• "+&!<!H!&#.0!

• ABH!<!H!&#.0!

• AZH!<!H!&#.0!

Page 34: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! #+!

• ?BH!<!H!&#.0!

• ?ZH!<!B!&#.0!

• BBH!<!A!&#.!

• BH@!<!B!&#.0!

• L@@!<!B!&#.0!

• LH@!<!H!\JU!0#4^!

!"=%&4G7T&C/*0+%&#9%"=&

• H@@!<!B!&#.0!

• H?H!$%&!A!&#.!

!"=%&4&C/*0+%&#9%"=&

• BXH!0#40!%$!Z!&#.0!+4!BH@!!

\,/*D&L0:%9,%+,&('9&+3%&\::%9&R'1@&_#&#!10!+-!#<+).3#!%$!/%8!4%!0(.#&0#4!#<#&210#0!814/!C%,#&!T#40:!=/10!10!16#+3!$%&!.#%.3#!

8/%!+&#!0/%&4!%-!41)#!+-6!6%-[4!8+-4!4%!02&#8!+&%(-6!814/!+!4%-!%$!+00104+-2#!8%&,:!!

"#3%8!10!b(04!%-#!#<+).3#!%$!4/#!#<#&210#0!'%(!2+-!(0#:!!k#-#&+33'9!M!31,#!4%!6%!+-!#+0'!

#<#&210#!6(&1-5!)'!8+&)X(.0!+-6!.&%5&#00!$&%)!4/#&#:!!;%(!2+-!2/%%0#!+-'!2%)*1-+41%-!%$!

#<#&210#0!4%!0(.#&0#4:!!D/#-!6%1-5!+!.(0/1-5!#<#&210#!\4/#!.&#00!%&!4/#!*#-2/!.&#00^9!+30%!

2/%%0#!+!.(331-5!#<#&210#:!=/10!4&+1-1-5!#<+).3#!10!$%&!4/#!*#-2/!.&#009!4/#!B<B!8##,!+-6!+!

4&+1-1-5!)+<!%$!B@@!.%(-60:!!

H"9CG0:;&

• "+&!<!A@!&#.0!

• YH!<!H!&#.0!

• A?H!<!H!&#.0!

• AHH!<!B!&#.0!

• AZH!<!B!&#.0!

• ]33!8+&)X(.!0#40!0(.#&0#44#6!814/!*+-6!.(33+.+&40!$%&!?@!&#.0!\H!0#40!%$!?@!&#.0!

4%4+3^!

H'9='0+;&

• ?A@!<!B!&#.0!

• ?L@!<!B!&#.0!

• ?P@!<!P!&#.0!\JU!0#4^!

• ]33!8%&,%(4!0#40!0(.#&0#44#6!814/!6()**#33!&%80!$%&!A@X?@!&#.0!\B!0#40!%$!A@X?@!

&#.0!4%4+3^!

Page 35: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! #$!

['=%9&L%+,;&

• B@@!<!B!&#.0!

• BB@!<!?!&#.0!

• BO@!<!A!&#.!

• ]33!C%,#&!T#40!0(.#&0#44#6!814/!2/1-X(.0!$%&!A@!&#.0!\B!0#40!%$!A@!&#.0!4%4+3^!

</9,+&L%+&W",+;&

• B!0#40!%$!Z!&#.0!814/!?A@!.%(-60!

• ]33!0#40!0(.#&0#44#6!814/!*+&*#33!2(&30!$%&!A@!&#.0!\B!0#40!%$!A@!&#.0!4%4+3^!

D14/!3%8#&!*%6'!)%7#)#-40!\0V(+4!+-6!6#+631$4^9!0(.#&0#40!*#2%)#!+!31443#!*14!4%(5/#&:!!M!

/+7#!(0#6!2/1-09!&%809!0/&(50!+-6!+*6%)1-+3!8%&,!+0!0(.#&0#40:!!=/#!.&%*3#)!10!4/+4!4/#!

3%8#&!*%6'!)%7#)#-40!+&#!d+33!1-23(017#e!814/!4/#!3%8#&!*%6':!!=/#&#!10!&#+33'!-%!

d%..%014#e!#<#&210#!$%&!0V(+40!+-6!6#+631$409!+4!3#+04!-%-#!4/+4!8%-[4!2%).&%)10#!'%(&!

%7#&+33!4&+1-1-5!.#&$%&)+-2#:!

R%@'*1&45657&I&!9"/*/*D&A"E/C"$$@&=/10!10!%-#!%$!4/#!3+04!4/1-50!4/+4!M!8&%4#!$%&!4/10!*%%,!+-6!%-#!%$!4/#!*155#04!4&+1-1-5!

*&#+,4/&%(5/0!M[7#!/+6:!M[)!4/+-,$(3!M!.(4!4/#!d"#'%-6e!1-!4/#!4143#!%$!4/10!*%%,!*#2+(0#!4/10!

-#8!4&+1-1-5!.&%5&+)!/+0!-%4/1-5!4%!6%!814/!4/#!HIBIA!.&%5&+):!!=/#!.&1-21.3#0!+&#!4/#!

0+)#!*(4!4/#!0#40!+-6!&#.0!6%-[4!3#-6!140#3$!4%!+!2+42/'!-+)#:!!M4!6#$1-14#3'!/+0!140!&%%40!1-!

HIBIA9!*(4!31,#!+!6#+4/!)#4+3!*+-6!4/+4!23+1)0!"3+2,!T+**+4/!+0!140!1-$3(#-2#9!4/10!.&%5&+)!

/+0!4+,#-!%-!+!0/+.#!+33!140!%8-:!

=/#!-#8!.&%5&+)!/+0!+!*+0#!4%!149!+-6!$&%)!4/+4!*+0#!'%(!2/%%0#!'%(&!%8-!+67#-4(&#:!!F1,#!

4/#!HIBIA!.&%5&+)9!'%(!/+7#!+!4&+1-1-5!)+<!+-6!0#4!JU[09!*(4!4/10!.&%5&+)!10!8&+..#6!1-!

/#+71#&!8#15/409!)%&#!7%3()#!+-6!#-63#00!.%001*13141#0:!=/10!.&%5&+)!/+0!4+,#-!'#+&0!+-6!

'#+&0!4%!4&'!4%!$15(&#!%(4:!!M!$1-+33'!2+)#!(.!814/!4/#!dSM`]FF;re!)%)#-4!+*%(4!AZ!)%-4/0!

+5%!K!+$4#&!'#+&0!+-6!'#+&0!%$!4&'1-5!4%!)+,#!4/10!8%&,:!!M!2%-41-(+33'!04()*3#!(.%-!)%&#!

+-6!)%&#!%.41%-0:!!M!8%(36!*#!0(&.&10#6!1$!4/10!6%#0-[4!4(&-!1-4%!+!*%%,!1-!4/#!-#<4!LXH!

'#+&0:!!=%!0+'!4/+4!M!+)!#<214#6!+*%(4!4/10!.&%5&+)!10!+-!(-6#&04+4#)#-4:!!

=/10!.&%5&+)!10!-%4!$%&!4/#!2+0(+3!31$4#&:!!=/#&#!10!+!*+0#!.&%5&+)!*(4!14!&#V(1&#0!+!3%4!%$!

4/%(5/49!#<.#&1#-2#!+-6!1-041-24:!M4!10!-%4!$%&!4/#!4&#-6!/%..#&09!2(&3X)%-5#&0!%&!61#4X

%*0#00#6!#(-(2/0!4/+4!.3+5(#!4/#!31$41-5!8%&36:!!=/10!10!-%4!$%&!.#%.3#!8/%!+&#!02+&#6!%$!

0V(+441-5!%&!.(331-5:!=/10!10!-%4!$%&!4/#!"(44!D1-,!J%312#!%&!>+&61%!c(##-0:!!M$!'%(!+&#!02+&#6!

%$!.(0/1-5!*15!8#15/409!/+71-5!+!*+6!8%&,%(49!/+71-5!+!*+6!)%-4/!%&!)#+0(&#!'%(&!0#3$X

8%&4/!*'!'%(&!S+2#*%%,!.124(&#0I.%040!%&!&#0.%-0#09!4/10!10!-%4!$%&!'%(:!

M$!'%(!8+-4!4%!*#!04&%-5!814/%(4!#<2(0#09!4/10!10!$%&!'%(:!

Page 36: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! #%!

!3%&R",%&'(&R%@'*1&45657&"#51-!4/10!.&%5&+)!814/!+!4&+1-1-5!)+<!%$!ZHl!%$!'%(&!*#04!4&+1-1-5!AUN!%&!(0#!4/#!)+<!

2+32(3+4%&!4%!$1-6!'%(&!#041)+4#6!)+<:!!N+<!2+32(3+4%&!10g&

Q"2-,+*R2E+">*N*S"30*T*5PJJJ*U*Q"2-,+*R2E+">*

89'D9"C&R",%&-"$$&:%9.%*+"D%,&"9%&#",%1&'*&+9"/*/*D&C"E2&

• A@l!<!BXH!&#.0!

• ?@l!<!BXH!&#.0!

• B@l!<!BXH!&#.0!

• L@l!<!BXH!&#.0!

• H@l!<!BXH!&#.0!

• O@l!<!BXH!&#.0!

• P@l!<!AXB!&#.0!

• Z@l!<!AXB!&#.0!

• Y@l!<!A!

• A@@l!<!A!%&!+!JU!0#4:!

`i=Eg!=/#!JU!0#4!10!-%4!$%&!)+<!&#.09!&+4/#&!14!10!$%&!+!&#.!JU:!!D/#4/#&!%&!-%4!'%(!6%!+!JU!

0#4!%&!+!01-53#!10!A@@l!(.!4%!'%(:!!

]$4#&!4/#!JU!0#4!%&!01-53#9!'%(!/+7#!0#7#&+3!%.41%-0g!

V:+/'*&7;!!J#&$%&)!01-53#0!+4!HXA@l!1-2&#+0#0!\C%,#&!T#40^:!T1-2#!'%(&!=N!q!A@@l9!'%(&!

C%,#&!0#40!2%(36!*#!A@Hl9!AA@l9!AAHl!%&!A?@l:!!_%8!)+-'!C%,#&!0#40!'%(!6%!10!(.!4%!'%(!

K!'%(!)+'!8+-4!4%!6%!+!A@l!1-2&#+0#!%-!'%(&!$1&04!0#4:!S%&!#<+).3#9!3#4[0!0+'!4/+4!'%(!/+7#!

+!L@@!.%(-6!4&+1-1-5!)+<!$%&!4/#!*#-2/!.&#009!'%(&!8%&,%(4!8%(36!3%%,!31,#!4/10!\=N!q!

L@@^g!

R",%&H'9='0+&

• "+&!<!A@!&#.0!

• A?@!<!H!&#.0!

• AO@!<!H!&#.0!

• ?@@!<!B!&#.0!

• ?L@!<!B!&#.0!

• ?Z@!<!A!&#.!

• B?@!<!A!&#.!

• BO@!<!A!&#.!

• L@@!<!O!&#.0!

&

Page 37: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! #&!

['=%9&L%+,&

• L?@!<!A!&#.!

• LL@!<!A!&#.!

• LO@!<!A!&#.!

V:+/'*&Y;!=/10!2+-9!+-6!0/%(369!*#!2%)*1-#6!814/!C%,#&!T#40:!!T1).3'!.#&$%&)!BXH!0#40!%$!HX

Z!&#.0!+4!P@XPHl!%$!'%(&!=N:!!T%!-%8!'%(&!8%&,%(4!8%(36!3%%,!31,#!4/10g!

R",%&H'9='0+&

• "+&!<!A@!&#.0!

• A?@!<!H!&#.0!

• AO@!<!H!&#.0!

• ?@@!<!B!&#.0!

• ?L@!<!B!&#.0!

• ?Z@!<!A!&#.!

• B?@!<!A!&#.!

• BO@!<!A!&#.!

• L@@!<!O!&#.0!

['=%9&L%+,&

• L?@!<!A!&#.!

• LL@!<!A!&#.!

X'K*&L%+,&

• H!0#40!%$!HXZ!&#.0!814/!?Z@!

V:+/'*&6;!=/10!10!+!0315/4!7+&1+41%-!%$!4/#!"+0#IC%,#&IW%8-!T#4!*(4!+-%4/#&!8+'!4%!

+..&%+2/!4/#!4&+1-1-5:!

R",%&H'9='0+&

• "+&!<!A@!&#.0!

• A?@!<!H!&#.0!

• AO@!<!H!&#.0!

• ?@@!<!B!&#.0!

• ?L@!<!B!&#.0!

• ?Z@!<!A!&#.!

• B?@!<!A!&#.!

• BO@!<!A!&#.!

• L@@!<!A!&#.!\-%!JU!0#4^!

Page 38: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! #'!

['=%9&L%+,&

• L?@!<!JU!0#4!\6%!+0!)+-'!&#.0!+0!-##6#6!$%&!+!JU^!

X'K*&L%+,&

• H!0#40!%$!HXZ!&#.0!814/!?Z@!

V:+/'*&];!M$!'%(!+&#!/+71-5!+!*+6!6+'!+-6!-##6!4%!8%&,!(.!+5+1-9!4/10!-#<4!%.41%-!10!*#04!$%&!

'%(:!!M!31,#!4/10!%.41%-!8/#-!M!-##6!+!$#8!)%&#!0#40!4%!&#0#4!)'!*%6'!+-6!5#4!)'!)1-6!

8/#&#!14!-##60!4%!*#:!!!M!/+7#!+!$&1#-6!4/+4!/+0!*##-!6%1-5!4/10!.&%5&+))1-5!$%&!+*%(4!+!

'#+&!-%8!+-6!8/#-!*#-2/1-59!/#!5%#0!4/&%(5/!4/#!8%&,%(4!B!61$$#&#-4!41)#09!/1441-5!/10!

4&+1-1-5!)+<!$%&!+!JU!%-!4/#!4/1&6!41)#!+&%(-6:!

R",%&H'9='0+&

• "+&!<!A@!&#.0!

• A?@!<!H!&#.0!

• AO@!<!H!&#.0!

• ?@@!<!B!&#.0!

• ?L@!<!B!&#.0!

• ?Z@!<!A!&#.!

• B?@!<!A!&#.!

• BO@!<!A!&#.!

• L@@!<!A!&#.!\-%!JU!0#49!$##3!31,#!2&+.^!

• ?Z@!<!A!&#.!

• B?@!<!A!&#.!

• BO@!<!A!&#.!

• L@@!<!A!&#.!%$!JU!0#4!

`%4#g!]$4#&!4/10!JU!0#49!'%(!2+-!4&'!4%!8%&,!(.!4%!+!C%,#&!0#4!iU!6%!'%(&!6%8-!0#40!+4!P@X

PHl:!

V:+/'*&4;!k%1-5!4%!+!4&(#!)+<:!=/10!2%)*1-#0!+!4&(#!)+<!\$%&!4/+4!6+'^9!4/#!JU!0#4!+-6!4/#!

6%8-!0#40!1-!%-#!4&+1-1-5!0#001%-:!!

R",%&H'9='0+&

• "+&!<!A@!&#.0!

• A?@!<!H!&#.0!

• AO@!<!H!&#.0!

• ?@@!<!B!&#.0!

• ?L@!<!B!&#.0!

• ?Z@!<!A!&#.!

Page 39: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! #(!

• B?@!<!A!&#.!

• BO@!<!A!&#.!

• L@@!<!A!&#.!\-%!JU!0#4^!

['=%9&L%+,&

• L?@!<!A!&#.!

• LL@!<!A!&#.!

• LO@!<!A!&#.!

• LZ@!<!A!&#.!

X'K*&L%+,&

• L@@!<!JU!0#4!

• BXH!0#40!%$!HXZ!&#.0!o!?Z@!

V:+/'*&F;!=/10!10!$%&!8/#-!'%(!$##3!31,#!+*0%3(4#!2&+.9!2+-[4!0#4!+!JU!$%&!4/#!6+'!*(4!8+-4!4%!

31$4!/#+7':!

R",%&H'9='0+&

• "+&!<!A@!&#.0!

• A?@!<!H!&#.0!

• AO@!<!H!&#.0!

• ?@@!<!B!&#.0!

• ?L@!<!B!&#.0!

• ?Z@!<!A!&#.!

• B?@!<!A!&#.!

• BO@!<!A!&#.!

• L@@!<!A!&#.!\-%!JU!0#49!$##3!31,#!2&+.^!

• ?Z@!<!A!&#.!

• B?@!<!A!&#.!

• BO@!<!A!&#.!

• L@@!<!A!&#.!!

• B?@!<!A!&#.!

• BO@!<!A!&#.!

• L@@!<!A!&#.!!

`%4#g!]$4#&!4/109!'%(!+&#!$&##!4%!6%!6%8-!0#40!+4!P@XPHl!1$!'%(!$##3!31,#!'%(!-##6!4/#!#<4&+!

8%&,:!

V:+/'*&^;&X%$'"1!K!4/10!10!%-3'!6%-#!8/#-!'%(!-##6!14:!M!&#2%))#-6!%-3'!6%1-5!14!#7#&'!O!

8##,0!%&!0%:!!;%(!01).3'!8%&,!(.!4%!'%(&!4&+1-1-5!)+<!$%&!+!01-53#!+-6!)%7#!%-:!

Page 40: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! +*!

X%$'"1&R",%&H'9='0+&

• "+&!<!A@!&#.0!

• A?@!<!H!&#.0!

• AO@!<!H!&#.0!

• ?@@!<!B!&#.0!

• ?L@!<!B!&#.0!

• ?Z@!<!A!&#.!

• B?@!<!A!&#.!

• BO@!<!A!&#.!

• L@@!<!A!&#.!

M-2&#+0#!'%(&!4&+1-1-5!)+<!*'!A@!.%(-60!%-!4/#!0V(+4!+-6!6#+631$4!+-6!H!.%(-60!%-!4/#!

*#-2/!.&#00!+-6!.&#00h!4/10!10!7#&'!)(2/!31,#!4/#!HIBIA!.&%5&+):!!T1-2#!b(04!+*%(4!#7#&'%-#!

6%#0!#+2/!31$4!+4!3#+04!%-#!6+'I8##,9!'%(!1-2&#+0#!'%(&!4&+1-1-5!)+<!+$4#&!4/&##!8##,0!

\)(2/!31,#!4/#!HIBIA!.&%5&+)^:!!!;%(!2+-!6%!4/#!31$40!+0!$&#V(#-43'!+0!'%(!8+-4:!

D14/!4/#!+66141%-!%$!4/#!C%,#&!0#409!'%(!8%-[4!3%0#!.#-10!01a#!*+0#6!%-!'%(&!4&+1-1-5!)+<:!!

"(4!'%(!8133!3%0#!Mc!.%1-40!*'!4&'1-5!4%!(0#!'%(&!&#+3!)+<!1-04#+6!%$!+!4&+1-1-5!)+<:!M-!%4/#&!

8%&609!1$!'%(!6%!4/+4!'%(!3%0#:!!!

S%&!4/#!6#+631$49!M!/15/3'!&#2%))#-6!2(441-5!%(4!4/#!6%8-!0#40!%&!6%1-5!$#8#&!&#.0:!M-04#+6!

%$!6%1-5!HXZ!&#.09!6%!?XB!&#.0!$%&!4/#!6%8-!0#40!\4/#0#!+&#!4/#!%-#0!6%-#!+4!P@XPHl^:!

`%8!M!,-%8!4/10!2+-!5#4!+!*14!2%-$(01-5!*#2+(0#!+!3%4!%$!4/10!4&+1-1-5!10!+(4%X&#5(3+4#6!+-6!

4/#!6#2101%-0!%-!D_]=!4%!6%!+&#!#-41&#3'!*+0#6!%-!/%8!'%(!$##3!4/+4!6+':!6$)#%0*!"8"87"!*

+,#+*+,"*-"4"!#$*7#0"*(E*+,"*3!(-!#8*20*)(!A24-*.3*+(*%(.!*:M*E(!*#*1S*0"+5**6E+"!*+,#+9*"2+,"!*

)(!A*.3*+(*024-$"0*)2+,*V(A"!*0"+0*#4>I(!*>(*>()4*0"+0*#+*WPXWHY5*!

]00104+-2#!8%&,!10!8/+4#7#&!'%(!8+-4!14!4%!*#!K!&#)#)*#&!4%!31$4!$%&!*+3+-2#9!/'.#&4&%./'!

\01a#^9!4%!04&#-54/#-!8#+,!\+-6!04&%-5^!+&#+0!%$!4/#!*%6'!+-6!4%!2%).3#)#-4!4/#!$%(&!)+1-!

31$40:!!;%(!+&#!8#32%)#!4%!2/%%0#!8/+4#7#&!#<#&210#0!'%(!8+-4:!=/10!10!+!.&%5&+)!4/+4!10!$%&!

31$4#&0!4/+4!,-%8!8/+4!4/#'!-##6!+-6!8133!+66&#00!4/#0#!-##60!814/!4/#!.&%.#&!+00104+-2#!

8%&,:!

!9"/*/*D&!%C:$"+%,&('9&R%@'*1&45657&!9"/*/*D&89'D9"C&

=/#&#!+&#!+!4%-!%$!61$$#&#-4!4&+1-1-5!02/#6(3#0!4/+4!'%(!2+-!(0#!8/#-!4&+1-1-5!4/10!8+':!!M!

/+7#!2%)#!(.!814/!AA!61$$#&#-4!%.41%-0:!!;%(!2+-!2/%%0#!+-'!%$!4/#0#!%&!+-'4/1-5!4/+4!0(140!

'%(&!4&+1-1-5!+-6!02/#6(3#:!!=/#0#!+&#!)#&#3'!0(55#041%-0!+-6!2+-!*#!)%61$1#6!+-'!8+'!

'%(!0##!$14:!

&

Page 41: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! +)!

!%C:$"+%&7&I&]&1"@,5K%%=&

A'*1"@& !0%,1"@& !309,1"@& <9/1"@&

J&#00! W#+631$4! "#-2/!J&#00! TV(+4!

&

J'+%;&;%(!2+-!08142/!4/#!(..#&!+-6!3%8#&!*%6'!6+'0!+0!'%(!0##!$14:!

!%C:$"+%&YI&6&1"@,5K%%=&

A'*1"@& H%1*%,1"@& <9/1"@&

TV(+4! "#-2/!J&#00! W#+631$4IJ&#00!&

J'+%;&;%(!2+-!2%)*1-#!+-'!%$!4/#!3%8#&I(..#&!*%6'!6+'0!%-!S&16+':!!T%!'%(!2%(36!

W#+631$4I"#-2/!J&#009!TV(+4IJ&#00!%&!TV(+4I"#-2/!J&#00:&

!%C:$"+%&6&I&]&1"@,5K%%=&

A'*1"@& !0%,1"@& !309,1"@& <9/1"@&

W#+631$4IJ&#00! TV(+4I"#-2/!J&#00! W#+631$4IJ&#00! TV(+4I"#-2/!J&#00!&

!%C:$"+%&]&I&6&1"@,5K%%=&

H%%=&V*%&

A'*1"@& H%1*%,1"@& <9/1"@&

TV(+4! "#-2/!J&#00! W#+631$4!

&

H%%=&!K'&

A'*1"@& H%1*%,1"@& <9/1"@&

J&#00! TV(+4! "#-2/!J&#00!

&

H%%=&!39%%&

A'*1"@& H%1*%,1"@& <9/1"@&

W#+631$4! J&#00! TV(+4!!

&

&

Page 42: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! +"!

!%C:$"+%&4&I&F&X"@,5H%%=&

A'*1"@& !0%,1"@& H%1*%,1"@& !309,1"@& <9/1"@&& L"+091"@&

TV(+4! "#-2/!J&#00!\%&!J&#00^!

TV(+4!W#+631$4!

"#-2/!J&#00!\%&!J&#00^!

TV(+4! "#-2/!J&#00!\%&!J&#00^!

!

!%C:$"+%&F&I&6&X"@,5H%%=&

A'*1"@& H%1*%,1"@& <9/1"@&

TV(+4!"#-2/!J&#00!\%&!J&#00^!

W#+631$4! TV(+4!"#-2/!J&#00!\%&!J&#00^!

&

!%C:$"+%&^&I&^&X"@,5H%%=&

H%%=&V*%&

A'*1"@& !0%,1"@& H%1*%,1"@& !309,1"@& <9/1"@& L"+091"@& L0*1"@&

TV(+4! "#-2/! W#+631$4! J&#00! TV(+4! "#-2/! W#+631$4!

&

H%%=&!K'&

A'*1"@& !0%,1"@& H%1*%,1"@& !309,1"@& <9/1"@& L"+091"@& L0*1"@&

J&#00! TV(+4! "#-2/!! W#+631$4! J&#00! TV(+4! "#-2/!

&

J'+%;&;%(!2+-!+&&+-5#!4/#!0#V(#-2#!%$!#<#&210#0!+-'!8+'!'%(!0##!$14:!

!%C:$"+%&_&I&Y&X"@,5H%%=&

A'*1"@& !309,1"@&

TV(+4! W#+631$4!

"#-2/!J&#00! J&#00!&

!%C:$"+%&`&I&6&1"@,5H%%=?&<0$$&R'1@&

A'*1"@& H%1*%,1"@& <9/1"@&

TV(+4!X!WF! TV(+4!X!=N! TV(+4!X!WF!

"#-2/!J&#00!X!=N! W"!"#-2/!K!H!0#40! J&#00!X!=N!

U%80!K!H!0#40! U%80!K!H!0#40! W#+631$4!X!=N!J'+%,;&

WF!q!W#3%+69!=N!q!=&+1-1-5!N+<!JU9!C%,#&09!W%8-!0#40!

Page 43: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! +#!

!

!%C:$"+%&7T&I&<0$$&R'1@&Y&

A'*1"@& H%1*%,1"@& <9/1"@&

TV(+4!X!WF! TV(+4!X!=N! TV(+4!X!WF!

"#-2/!J&#00!X!=N! "#-2/!K!WF! "#-2/!X!WF!W#+631$4K!WF! W#+631$4!K!WF! W#+631$4!X!=N!

&

J'+%,;&

WF!q!W#3%+6:!=N!q!=&+1-1-5!N+<!JU9!C%,#&09!W%8-!0#40!

!%C:$"+%&77&I&6?Y&X"@,5H%%=&

H%%=&V*%&

A'*1"@& H%1*%,1"@& <9/1"@&

TV(+4!! W#+631$4!! TV(+4!!

"#-2/!J&#00!! J&#00!! "#-2/!!

!

H%%=&!K'&

A'*1"@& !309,1"@&

W#+631$4! TV(+4!J&#00! "#-2/!J&#00!

!

<0$$&R'1@&!9"/*/*D&]3%-5!814/!4/#!"%&1-5!"(4!"159!4/#!S(33!"%6'!4&+1-1-5!4#).3+4#!10!4/#!)%04!.%.(3+&!HIBIA!

4#).3+4#:!=/#!.&%5&+)!8+0!8&144#-!+*%(4!#<4#-017#3'!1-!4/#!HIBIA!?-6!E6141%-9!*(4!M!)+6#!+!

$#8!2/+-5#0!4%!14!+-6!*#31#7#!4/10!10!4/#!0(.#&1%&!7#&01%-:!!_%8#7#&9!'%(!2+-!04133!(0#!4/#!

.&%5&#001%-!3104#6!1-!4/#!?-6!E6141%-:!!

X"@&V*%&

• TV(+4!K!HIBIA!0#40!+-6!&#.0!\5%1-5!$%&!+!JU^!

• W()**#33!"#-2/!J&#00!K!H!0#40!%$!A@!&#.0!

• W()**#33!U%80!K!H!0#40!%$!A@!&#.0!

X"@&!K'&

• TV(+4!K!OHl<H9!PHlnH9!ZHl<H!\+33!.#&2#-4+5#0!*+0#6!%-!4&+1-1-5!)+<9!-%!JU!0#4^!

Page 44: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! ++!

• "#-2/!J&#00!K!HIBIA!0#40!+-6!&#.0!\5%1-5!$%&!+!JU^!

• >/1-X(.0!K!H!0#40!%$!A@!&#.0!

X"@&!39%%&

• TV(+4!K!OHl<H9!PHnH9!ZHl<H!\+33!.#&2#-4+5#0!*+0#6!%-!&+1-1-5!)+<9!-%!JU!0#4^!

• J&#00!K!HIBIA!

• W#+631$4!K!HIBIA!

`%4#g!=/#!OHIPHIZH!$%&!H!&#.0!2+-!*#!2/+-5#6!4%!+-'!%$!4/#!$%33%81-5!\+33!.#&2#-4+5#0!

*+0#6!%-!4/#!4&+1-1-5!)+<^g!

• P@l<B9!Z@l<B9!Y@l<B!

• PHl<H9!ZHl<B9!YHl<A!

• Z@l<A9!Y@l<A9!A@@l<A!

<0$$&R'1@&8'K%9&)$%"*&N"9/"+/'*&=/#!J%8#&!>3#+-!10!+-!+8#0%)#!#<#&210#:!Q-$%&4(-+4#3'9!4/#!M-4#&-#4!S%&)!TV(+6!4/1-,!14!

714+3!4/+4!'%(!%-3'!6%!4/#0#!+$4#&!0.#-61-5!mA@@@!+4!+!0#)1-+&!/%04#6!*'!'%(&!dF%2+3!"%<!

C().#&0e:!!S(&4/#&)%&#9!+..+&#-43'!4/#!J%8#&!>3#+-9!4/#!T-+42/!+-6!+-'4/1-5!'%(!6%!4/+4!+!

/%%,!5&1.!>iQFW!*#!(0#6!%-!&#V(1&#0!4/#!0+)#!0,133!+0!8+3,1-5!+!415/4!&%.#!+2&%00!4/#!

k&+-6!>+-'%-:!!i-#!)104+,#!)#+-0!6#+4/:!;#.9!-%4/1-5!10!)%&#!61$$12(34!%&!1-0+-#!4/+-!

8+3,1-5!(.!4%!+!*+&*#339!.12,1-5!14!(.!+-6!.3+21-5!14!%-!'%(&!0/%(36#&0:!

=/#!J%8#&!>3#+-!+-6!T-+42/!10!%-3'!/+&6!*#2+(0#!0%)#%-#!10!4#331-5!'%(!14!10:!!`%4/1-5!10!

)+-31#&!4/+-!.12,1-5!(.!+!*+&*#33!+-6!23#+-1-5!14:!!]-6!1$!'%(!8+-4!4%!,-%8!0%)#!4&171+9!+!

4&(#!23#+-!8133!`EREU!4%(2/!'%(&!*%6'!(-413!14!&#040!%-!'%(&!0/%(36#&0:!!=/(0!4/#!-+)#!

d23#+-e:!!!

X"@&V*%&

• J%8#&!>3#+-!X!OHl<B9!PHlnB9!ZHl<B!\+33!.#&2#-4+5#0!*+0#6!%-!4&+1-1-5!)+<^!

• TV(+4!K!HIBIA!

• W()**#33!"#-2/!J&#00!K!H!0#40!%$!A@!&#.0!

X"@&!K'&

• TV(+4!K!OHl<H9!PHlnH9!ZHl<H!\+33!.#&2#-4+5#0!*+0#6!%-!4&+1-1-5!)+<^!

• "#-2/!J&#00!K!HIBIA!

• >/1-X(.0!K!H!0#40!%$!A@!&#.0!

&

Page 45: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! +$!

X"@&!39%%&

• TV(+4!K!OHl<H9!PHlnH9!ZHl<H!\+33!.#&2#-4+5#0!*+0#6!%-!4&+1-1-5!)+<^!

• J%8#&!>3#+-!K!HIBIA!

• J&#00!K!HIBIA!

`%4#g!=/#!OHIPHIZH!$%&!BXH!&#.0!2+-!*#!2/+-5#6!4%!+-'!%$!4/#!$%33%81-5!\+33!.#&2#-4+5#0!

*+0#6!%-!4/#!4&+1-1-5!)+<^g!

• P@l<B9!Z@l<B9!Y@l<B!

• PHl<H9!ZHl<B9!YHl<A!

• Z@l<A9!Y@l<A9!A@@l<A!

<0$$&R'1@&8'K%9&)$%"*&N"9/"+/'*?&8"9+&Y&M!2+-!+3&#+6'!/#+&!4/#!V(#041%-0!-%8!+*%(4!4/#!4#).3+4#!*#3%89!dM!8+-4!4%!6#+631$4!4%%re!!

=/#-!6#+631$4:!!C(04!4+,#!%(4!%-#!%$!4/#!J%8#&!>3#+-!8%&,%(40!+-6!&#.3+2#!14!814/!4/#!

W#+631$4:!!D/+4!6+'!'%(!6%!4/10!10!(.!4%!'%(9!-%4!)#:!!;%(!/+7#!4%!6#4#&)1-#!8/+4!10!*#04!$%&!

'%(&!02/#6(3#:!

X"@&V*%&

• J%8#&!>3#+-!X!OHl<B9!PHlnB9!ZHl<B!\+33!.#&2#-4+5#0!*+0#6!%-!4&+1-1-5!)+<^!

• TV(+4!K!HIBIA!

• W()**#33!"#-2/!J&#00!K!H!0#40!%$!A@!&#.0!

X"@&!K'&

• J%8#&!>3#+-!K!OHl<B9!PHlnB9!ZHl<B!\+33!.#&2#-4+5#0!*+0#6!%-!4&+1-1-5!)+<^!

• TV(+4!X!OHl<B9!PHlnB9!ZHl<B!\+33!.#&2#-4+5#0!*+0#6!%-!4&+1-1-5!)+<^!

• "#-2/!J&#00!K!HIBIA!

X"@&!39%%&

• TV(+4!K!OHl<B9!PHlnB9!ZHl<B!\+33!.#&2#-4+5#0!*+0#6!%-!4&+1-1-5!)+<^!

• J%8#&!>3#+-!K!HIBIA!

• J&#00!K!HIBIA!

`%4#g!=/#!OHIPHIZH!$%&!B!&#.0!2+-!*#!2/+-5#6!4%!+-'!%$!4/#!$%33%81-5!\+33!.#&2#-4+5#0!

*+0#6!%-!4/#!4&+1-1-5!)+<^g!

• P@l<B9!Z@l<B9!Y@l<B!

• PHl<H9!ZHl<B9!YHl<A!

• Z@l<A9!Y@l<A9!A@@l<A!

Page 46: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! +%!

<0$$&R'1@?&<0$$&R'9/*D&M!2+-!0##!4/10!4#).3+4#!5171-5!(-2%)$%&4+*3#!*%-#&0!4%!+!3%4!%$!.#%.3#:!!J#&0%-+33'9!M!4/1-,!14!

10!4%%!)(2/!6#+631$41-5!*(4!4/10!)+'!*#!.#&$#24!$%&!+!*#51--#&:!!!M$!'%(!+&#!+!)%&#!+67+-2#6!

31$4#&!+-6!8%(36!31,#!4%!4&'!4/10!*(4!/+7#!4/#!0+)#!&#0#&7+41%-0!M!/+7#9!4/#!01).3#!0%3(41%-!10!

4%!.(33!+33!'%(&!6#+631$40!814/!+!6%(*3#!%7#&/+-6!5&1.:!!=/10!8133!+33%8!'%(!4%!4&+1-!'%(&!

6#+631$4!+-6!3#4!'%(&!5&1.!31)14!4/#!.%(-6+5#:!

X"@&V*%&

• TV(+4!K!HIBIA!

• "#-2/!J&#00!K!OHl<H9!PHlnH9!ZHl<H!\+33!.#&2#-4+5#0!*+0#6!%-!4&+1-1-5!)+<^!

• W#+631$4!K!OHl<B9!PHlnB9!ZHl<B!\+33!.#&2#-4+5#0!*+0#6!%-!4&+1-1-5!)+<^!

X"@&!K'&

• TV(+4!X!OHl<H9!PHlnH9!ZHl<H!\+33!.#&2#-4+5#0!*+0#6!%-!4&+1-1-5!)+<^!

• "#-2/!J&#00!K!HIBIA!

• W#+631$4!K!OHl<B9!PHlnB9!ZHl<B!\+33!.#&2#-4+5#0!*+0#6!%-!4&+1-1-5!)+<^!

X"@&!39%%&

• TV(+4!X!OHl<H9!PHnH9!ZHl<H!\+33!.#&2#-4+5#0!*+0#6!%-!4&+1-1-5!)+<^!

• "#-2/!J&#00!X!OHl<H9!PHlnH9!ZHl<H!\+33!.#&2#-4+5#0!*+0#6!%-!4&+1-1-5!)+<^!

• W#+631$4!K!HIBIA!

`%4#g!=/#!OHIPHIZH!$%&!B!&#.0!+-6!4/#!OHIPHIZH!$%&!H!&#.0!2+-!*#!2/+-5#6!4%!+-'!%$!4/#!

$%33%81-5!\+33!.#&2#-4+5#0!*+0#6!%-!4/#!4&+1-1-5!)+<^g!

• P@l<B9!Z@l<B9!Y@l<B!

• PHl<H9!ZHl<B9!YHl<A!

• Z@l<A9!Y@l<A9!A@@l<A!

L:/*"$&!":&!9"/*/*D&-N'$0C%&D'%,&+'&772&=/10!HIBIA!7+&1+41%-!10!+!*14!61$$#&#-4!4/#!%&151-+3!HIBIA!.&%5&+):!"(4!14!04133!$140!1-4%!4/#!OX

8##,!4&+1-1-5!2'23#:!!=/10!10!-%4!$%&!#7#&'%-#:!M!b(04!8+-4!4%!)+,#!4/+4!7#&'9!7#&'!23#+&:!N%&#!

10-[4!+38+'0!*#44#&:!M!/+7#!(0#6!4/10!7+&1+41%-!814/!0%)#!31$4#&0!+-6!4/#'!/+7#!)+6#!5&#+4!

5+1-09!*(4!4/#1&!*%61#0!+-6!)1-60!8#&#!&#+6'!$%&!4/10!4&+1-1-5:!]-6!0%)#!2%).3#4#3'!0/14!

4/#!*#6!+-6!/+6!4%!04%.!*#2+(0#!4/#1&!*%61#0!$#34!31,#!2&+.:!!T%!(0#!'%(&!*#04!b(65)#-4!

8/#-!+44#).41-5!4/10!7+&1+41%-:!!J#&0%-+33'9!M!)+6#!5+1-0!814/!149!*(4!M!+30%!$#34!31,#!2&+.:!

Page 47: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! +&!

=/#!%-#!*15!61$$#&#-2#!814/!4/10!7+&1+41%-!10!4/+4!4/#!3+04!0#4!10!-%4!4+,#-!4%!+!JU:!!D/+4!M!616!

6%!10!(0#!C%,#&!0#40!+4!]`;!41)#!6(&1-5!4/#!4&+1-1-5!4%!8%&,!(.!4%!+!/#+7'!01-53#9!4&1.3#!%&!

0#4!%$!$17#:!i*71%(03'9!'%(!8133!8+-4!4%!8%&,!(.!4%!+!/#+7'!01-53#!%&!4&1.3#9!-%4!+!0#4!%$!$17#:!

;%(!2+-!6%!4/10!7+&1+41%-!$%&!+33!31$409!%&!'%(!2+-!6%!14!$%&!8/12/#7#&!31$4!&#0.%-60!*#04!4%!

/15/#&X7%3()#!4&+1-1-5:!!=/#!*+0120!%$!4/10!.&%5&+)!+&#!4/+4!'%(!8133!.#&$%&)!+33!4/&##!

8##,0!%$!4/#!HIBIA!4&+1-1-5!2'23#!1-!%-#!4&+1-1-5!6+':!!;%(!Wi!`i=!5%!$%&!)+<!&#.0!%-!+-'!

0#4:!;%(&!4&+1-1-5!)+<!8133!1-2&#+0#!+$4#&!E]>_!8%&,%(4:!!!S%&!#<+).3#9!3#4[0!.&#4#-6!+!31$4#&!

/+0!+!=N!%$!H@@!.%(-60!%-!4/#!0V(+4:!

H%%=&V*%&-!A&S&4TT2&

H"9CG0:&

H%/D3+& M%:,&

AH@! H!?@@! H!

?H@! B!

B@@! B!!

H'9=,%+,&

H%/D3+& M%:,&

BH@! B!

L@@! B!

LH@! B!BPH! H!

L?H! B!

LPH! A!

B?H! H!BPH! H!

L?H! H!

&

H%%=&!K'&-!A&S&47T2&

H"9CG0:&

H%/D3+& M%:,&

AHH! H!?@H! H!

?HH! B!

B@H! B!!

Page 48: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! +'!

H'9=,%+,&

H%/D3+& M%:,&

BO@! B!

LA@! B!LO@! B!

BZH! H!

LBH! B!LZH! A!

BBH! H!

BZH! H!LBH! H!

!

H%%=&!39%%&-!A&S&4YT2&

H"9CG0:&

H%/D3+& M%:,&

AHH! H!

?A@! H!

?O@! B!BA@! B!

!

H'9=,%+,&

H%/D3+& M%:,&

BOH! B!

L?@! B!LP@! B!

BY@! H!

LLH! B!LYH! A!

BL@! H!

BY@! H!

LL@! H!!

L:/*"$&!":&!9"/*/*D&-N'$0C%&D'%,&+'&772?&:"9+&Y&=/10!-#<4!7+&1+41%-!10!#<+243'!4/#!0+)#!+0!J+&4!A9!#<2#.4!]FF!4/#!8%&,!0#40!+&#!6%-#!$%&!B!

&#.0:!=/#&#!+&#!-%!$17#0!%&!01-53#0h!%-3'!0#40!%$!B!&#.0!&#5+&63#00!%$!4/#!.#&2#-4+5#!(0#6:!!M!

(0#6!4/10!7+&1+41%-!)'0#3$!*#2+(0#!4&1.3#0!0##)!4%!*#!4/#!08##4!0.%4!$%&!)#:!!=/10!7+&1+41%-!

10!.&%*+*3'!*#04!(0#6!%-!4/#!6#+631$4:!!!

Page 49: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! +(!

H%%=&V*%&-!A&S&4TT2&

H"9CG0:&

H%/D3+& M%:,&

AH@! H!

?@@! H!?H@! B!

B@@! B!

H'9=,%+,&

H%/D3+& M%:,&

BH@! B!L@@! B!

LH@! B!

BPH! B!L?H! B!

LPH! B!

B?H! B!

BPH! B!L?H! B!

H%%=&!K'&-!A&S&47T2&

H"9CG0:&

H%/D3+& M%:,&

AHH! H!

?@H! H!?HH! B!

B@H! B!

H'9=,%+,&

H%/D3+& M%:,&

BO@! B!LA@! B!

LO@! B!

BZH! B!LBH! B!

LZH! B!

BBH! B!BZH! B!

LBH! B!

!

&

Page 50: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! $*!

H%%=&!39%%&-!A&S&4YT2&

H"9CG0:&

H%/D3+& M%:,&

AHH! H!

?A@! H!?O@! B!

BA@! B!

!

H'9=,%+,&

H%/D3+& M%:,&

BOH! B!L?@! B!

LP@! B!

BY@! B!LLH! B!

LYH! B!

BL@! B!

BY@! B!LL@! B!

!

4a,&89'D9%,,/'*&-R%D/**%9,&"*1&O1Q"*.%12&M[7#!(0#6!4/#!H[0!J&%5&#001%-!#<23(017#3'!814/!)'!*15!+00104+-2#!31$40!$%&!0%)#!41)#!-%89!

&#.3+21-5!4/#!T1).3#04!T4&#-54/!=#).3+4#:!!=/#!)+1-!&#+0%-!$%&!4/#!2/+-5#!10!01).3#g!M!8+0!

$%&2#6!4%!6&+0412+33'!2/+-5#!)'!4&+1-1-5!+$4#&!+!)%4%&2'23#!+2216#-4:!!M!/+6!4%!$1-6!+!8+'!4%!

.&%5&+)!4/#!*15!+00104+-2#!31$40!814/%(4!(01-5!+!4%-!%$!&#.09!+-6!4/(09!4/#!H[0!J&%5&#001%-!

8+0!*%&-:!

_%8#7#&9!4/#!H[0!J&%5&#001%-!2+-!*#!(0#6!814/!4/#!)+1-!31$40!+0!8#339!+-6!10!+-!#$$#2417#!8+'!

4%!2%+2/!*#51--#&0:!!"(4!*#$%&#!M!4%(2/!%-!4/+49!3#4[0!3%%,!+4!4/10!.&%5&+))1-5!+-6!b(04!/%8!

01).3#!14!10:!!=/#!H[0!J&%5&#001%-!10!-%4/1-5!)%&#!4/+-!4/#!*+012!HIBIA!.&%5&+)9!*(4!H!&#.0!

+&#!6%-#!$%&!#7#&'!0#49!&#5+&63#00!%$!.#&2#-4+5#:!!=/#!0+)#!dT4+&4!315/4IJ&%5&#00!03%8e!

.&1-21.3#0!+..3':!!=/#!0+)#!HXA@!.%(-6!1-2&#)#-40!+..3':!

H%%=&V*%& H%%=&!K'& H%%=&!39%%&

OHl!<!H!&#.0! P@l!<!H!&#.0! PHl!<!H!&#.0!PHl!<!H!&#.0! Z@l!<!H!&#.0! ZHl!<!H!&#.0!

ZHl!<!H!&#.0! Y@l!<!H!&#.0! YHl!<!H!&#.0!

!

Page 51: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! $)!

=/#!H[0!J&%5&#001%-!10!16#+3!$%&!.#%.3#!-#8!4%!4/#!HIBIA!.&%5&+)9!-#8!4%!31$41-5!%&!

&#4(&-1-5!$&%)!+-!1-b(&':!!M!-#7#&!5%!$%&!)+<!&#.0!%-!4/#!3+04!0#49!#0.#21+33'!8/#-!(01-5!14!

$%&!+00104+-2#!8%&,:!!M$!'%(!+&#!&#4(&-1-5!$&%)!+-!1-b(&'9!4/#!$17#!&#.!2+.!10!5&#+4!4%!5#4!'%(&!

*%6'!*+2,!1-4%!4&+1-1-5!814/%(4!.(0/1-5!14!4%%!/+&69!4%%!0%%-:!

M$!'%(!+&#!2%+2/1-5!*#51--#&09!4/#!H[0!J&%5&#001%-!10!16#+3:!!]0!+!2%+2/9!'%(!,-%8!4/+4!+!31$4#&!

5%1-5!$%&!)+<!&#.0!2+-!0%)#41)#0!*#!+!23(04#&!$(2,9!#0.#21+33'!4/#!0V(+4!+-6!6#+631$4:!!

_%8#7#&9!814/!*#51--#&09!M!_Mk_F;!&#2%))#-6!4/+4!'%(9!4/#!2%+2/9!0#4!4/#!4&+1-1-5!)+<!

$+1&3'!3%8!+-6!01).3'!(0#!C%,#&!0#40!\1-!A@l!1-2&#)#-40!$%&!0#40!%$!H!&#.0^!4%!/#3.!4/#!

+4/3#4#!*(136!(.!4/#1&!2%-$16#-2#!+-6!+66!1-!0%)#!#<4&+!8%&,!8/#-!4/#1&!$%&)!+-6!04&#-54/!

6124+4#!14:!!=/10!+33%80!'%(!4%!,##.!4/#!+4/3#4#0!.&%5&#001-5!03%83'!814/!4/#1&!=N!+4!Y@l9!

517#!4/#)!4/#!%..%&4(-14'!4%!/+7#!5%%6!+-6!*+6!6+'0!+-6!2/+33#-5#!4/#)!8/#-!4/#'!-##6!

14:!!_#&#!10!+!01).3#!8+'!4%!(0#!C%,#&!0#40!$%&!*#51--#&0g!

H%%=&V*%& H%%=&!K'& H%%=&!39%%&

OHl!<!H!&#.0! P@l!<!H!&#.0! PHl!<!H!&#.0!

PHl!<!H!&#.0! Z@l!<!H!&#.0! ZHl!<!H!&#.0!ZHl!<!H!&#.0! Y@l!<!H!&#.0! YHl!<!H!&#.0!

YHl!<!H!&#.0! A@@l!<!H!&#.0! A@Hl!<!H!&#.0!

A@Hl!<!H!&#.0! AA@l!<!H!&#.0! AAHl!<!H!&#.0!

!

=/#&#!+&#!-%!2+.0!%-!)+-'!31$40!'%(!6%!$%&!'%(&!C%,#&!0#40!K!)(2/!%$!4/10!10!6#.#-6#-4!%-!

/%8!)(2/!2(0/1%-!'%(!2/%%0#!4%!/+7#!814/!4/#!4&+1-1-5!)+<:!!]30%9!14!6#.#-60!%-!/%8!

6#612+4#6!4/#!+4/3#4#!10!1-!4#&)0!%$!61#49!03##.!+-6!&#2%7#&':!!

M-!+!-(40/#339!4/10!+33%80!4/#!2%+2/!+!/(5#!+)%(-4!%$!3+414(6#!8/#-!4&+1-1-5!+4/3#4#0!+-6!

.12,1-5!4/#1&!8#15/40:!!M4!+30%!517#0!4/#!+4/3#4#!0%)#4/1-5!4/#'!+38+'0!8+-4!4%!6%g!+66!

8#15/4!4%!4/#!*+&:!!D/#-!4/#0#!48%!16#+09!H[0!J&%5&#001%-!+-6!C%,#&!0#409!2+)#!4%5#4/#&9!+!

/(5#!8#15/4!8+0!31$4#6!%$$!%$!)'!*+2,:!!M!*#31#7#!4/10!4%!*#!4/#!*#04!8+'!4%!4&+1-!*#51--#&!

31$4#&0:!!!

A'9%&'*&+3%&X%$'"1&=/#!.%1-4!%$!4/#!6#3%+6!10!4%!-%4!/+7#!4%!4+,#!14!8/#-!'%(!-##6!149!*(4!&+4/#&!4%!(0#!14!+0!+!

4%%3!4%!`EREU!-##6!14:!!=/10!0##)0!4%!*#!.&#44'!2%))%-!0#-0#!4%!)#:!!M4!10!01)13+&!4%!

.&#7#-4+417#!)#6121-#9!*(4!01-2#!4/+4!/+0!$+13#6!)10#&+*3'!1-!4/#!Q-14#6!T4+4#09!0%!/+0!4/#!

6#3%+6:!!=/#&#!+&#!+!-()*#&!%$!8+'0!4%!6%!4/#!6#3%+6!+-6!4%!,##.!4/1-50!)%&#!1-4#&#041-59!M!

/+7#!3104#6!$17#!%.41%-0:!!>/%%0#!+-'!%$!4/#0#!$17#:!!i&9!'%(!2+-!2/%%0#!-%4!4%!6%!14!+-6!$1-6!

%(4!4/#!/+&6!8+':!

&

Page 52: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! $"!

X%$'"1&7& X%$'"1&Y& X%$'"1&6& X%$'"1&]& X%$'"1&4&

U#.0Il! U#.0Il& U#.0Il& U#.0Il& U#.0Il&H!<!L@l! H!<!H@l! B!<!OHl! A@!<!L@l! A@!<!H@l!

H!<!H@l! H!<!O@l! B!<!PHl! Z!<!H@l! Z!<!O@l!

H!<!O@l! H!<!P@l! B!<!ZHl! O!<!O@l! O!<!P@l!

T%!8/12/!6#3%+6!10!&15/4!$%&!'%(j!M$!'%(!+&#!*#+4!(.!+-6!-##6!+!*15!*&#+,9!A!+-6!?!8%(36!

8%&,!8#33!$%&!'%(:!!M$!'%(!$##3!31,#!'%(!-##6!4%!,##.!4/#!/#+7'!8#15/40!%-!'%(&!*+2,!4%!)+,#!

.&%5&#009!W#3%+6!B!/+0!'%(&!-+)#!8&144#-!+33!%7#&!14:!!W#3%+6!L!+-6!H!+&#!5%%6!$%&!4/%0#!

8/%!8+-4!4%!6%!0%)#!/15/#&!&#.!8%&,!+-6!4/#1&!b%1-40!$##3!$1-#:!!M!8%(36-[4!%7#&!+-+3'a#!4/#!

6#3%+609!b(04!4+,#!+!*&#+,!+-6!2%)#!*+2,!04&%-5#&:!!=/#'!6%-[4!)+,#!'%(!8#+,#&:!=/#!

+)%(-4!%$!8#15/4!'%(!31$4!%7#&!0#7#&+3!'#+&09!'%(&!2%-0104#-2'9!'%(&!+*1314'!4%!&#)+1-!%-!+!

.&%5&+)!814/!0%316!.&1-21.3#09!'%(&!/#+&4I6#4#&)1-+41%-9!+-6!'%(&!81331-5-#00!4%!6%!8/+4!

%4/#&0!+&#!(-81331-5!4%!6%!\+30%!,-%8-!+0!G+10#&!T%a#!T'-6&%)#^!+&#!8/+4!8133!)+,#!'%(!

04&%-5!+-6!(-*#+4+*3#:!

<0$$&R'1@&X%$'"1&=/10!10!0%)#4/1-5!M!/+7#-[4!6%-#!01-2#!/15/!02/%%39!(-413!&#2#-43':!=/#!.%1-4!%$!4/10!6#3%+6!10!

4%!4+,#!4/#!04&#00!%$$!4/#!*%6'!*(4!04133!04&#00!4/#!)(023#0:!=/#!S(33!"%6'!W#3%+6!10!6%-#!

4/&##!6+'0I8##,!&#5+&63#00!%$!/%8!)+-'!6+'0!'%(!(0(+33'!4&+1-:!!=/#!S(33!"%6'!W#3%+6!

$%33%80!4/#!0+)#!4#).3+4#!+33!4/&##!6+'0:!

A'*1"@5H%1*%,1"@5<9/1"@&

H"9CG0:&I&"1,#9!&(-9!+51314'!8%&,9!b().!&%.#!K!A@X?@!)1-(4#0&

A'#/$/+@5($%E/#/$/+@&K!A@X?@!)1-(4#0!

L+9%*D+3&G&&

• _+-5!>3#+-0!K!H!0#40!%$!H!&#.0!\315/4^!

• T1-53#!F#5!E<#&210#!\04#.!(.09!3(-5#0!%&!01-53#!3#5!0V(+40^!K!H!0#40!%$!O!&#.0!

• W"!J&#001-5!E<#&210#!\*#-2/9!04+-61-5!.&#00!%&!1-231-#!.&#00^!K!H!0#40!%$!A@!&#.0!

• F+4!E<#&210#!K!\2/1-X(.09!.(33X(.09!&%80!%&!3+4!.(336%8-0^!K!H!0#40!%$!A@!&#.0!

• ]*6%)1-+3!K!\014X(.09!2&(-2/#09!.3+-,09!3#5!&+10#09!+*!8/##3^!X!J12,!%-#!#<#&210#!+-6!

6%!+!3%4!%$!14:!

• F%8!"+2,!K!\&#7#&0#!/'.#&0!%&!*+2,!&+10#0^!X!J12,!%-#!#<#&210#!+-6!6%!+!3%4!%$!14:!

Page 53: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! $#!

]$4#&!4/#!04&#-54/!4&+1-1-59!&#.#+4!4/#!8+&)X(.!+-6!4/#!)%*1314'!+-6!$3#<1*1314'!8%&,:!

b/D3&B*+%*,/+@&X%$'"1&=/10!10!+-%4/#&!5&#+4!8+'!4%!6#3%+6!+-6!,##.0!4/#!1-4#-014'!%$!31$40!/15/9!*(4!4/#!7%3()#!3%8:!!

=/10!10!+!01).3#!8+'!4%!,##.!'%(&!*%6'!(0#6!4%!/#+7'!8#15/40:!D%&,!(.!1-!A@l!1-2&#)#-40!

(-413!'%(!&#+2/!'%(&!4&+1-1-5!)+<:!!D14/!'%(&!4&+1-1-5!)+<9!%-3'!6%!+!01-53#:!!_#&#!10!+-!

#<+).3#g!

!9"/*/*D&A"E&S&6TT&:'0*1,&

• "+&!<!A@!

• ABH!<!H!

• AH@!<!B!&#.0!

• AZ@!<!B!&#.0!

• ?A@!<!B!&#.0!

• ?L@!<!B!&#.0!

• ?P@!<!AXB!

• B@@!<!A!

`%4#g!;%(!2+-!6%!+-'!+)%(-4!%$!&#.0!3#+61-5!(.!4%!4/#!=N:!!=/#!&#.0!+*%7#!+&#!%-3'!+-!

#<+).3#:!

Y_&H%%=,&'(&!9"/*/*D&_#&#!10!+!0+).3#!?ZX8##,!.&%5&+)!(01-5!4/#!+*%7#!HIBIA!7+&1+41%-0:!!=/10!0+).3#!8133!517#!

'%(!+-!16#+!%$!/%8!4%!)+.!%(4!'%(&!4&+1-1-5:!!M!616-[4!8&14#!%(4!#7#&'!.%001*3#!8%&,%(4!X!

4/+4!8%(36!*%&#!4/#!/#33!%(4!%$!#7#&'%-#9!1-23(61-5!)#:!!D/+4!4/10!6%#0!10!517#!'%(!+!0%316!

4#).3+4#!$%&!/+3$!%$!4/#!4&+1-1-5!'#+&:!!U#)#)*#&!4/+4!4/#!.&1-21.3#0!+&#!8/+4!)+44#&!K!(0#!

4/#!+..&%.&1+4#!4&+1-1-5!)+<9!.&%5&#00!03%8!+-6!0#4!JU[0:!

!

;%(!/+7#!4/&##!4#).3+4#!%.41%-0!$%&!4/10!?Z!D##,!=&+1-1-5!>'23#g!

!

V:+/'*&V*%;&]&X"@,5H%%=!

• N%-6+'!X!TV(+4!

• =(#06+'!X!"#-2/!J&#00!

• =/(&06+'!X!W#+631$4!

• S&16+'!K!J&#00!

&

Page 54: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! $+!

V:+/'*&!K';&Y&X"@,5H%%=!

• N%-6+'!X!TV(+4I"#-2/!J&#00!

• =/(&06+'!X!W#+631$4IJ&#00!

V:+/'*&!39%%&G&6&X"@,5H%%=!

• N%-6+'!X!TV(+4!

• D#6-#06+'!X!"#-2/!J&#00!

• S&16+'!X!W#+631$4IJ&#00!

!

H%%=,&7GF&G&M%:&C"E%,&c&$",+&,%+&(/9,+!

!

E<+).3#g!

• B!&#.0!o!P@l!

• B!&#.0!o!Z@l!

• Bf!&#.0!o!Y@l!

• P@l!<!]NU]J!\U#04!J+(0#!%-!(..#&!*%6'!31$40:!!F%8#&!*%6'!31$40!+&#!b(04!6%-#!$%&!

)+<!&#.0:^!

H%%=&^!X!W#3%+6!

!

H%%=&_G76&G&M%:&C"E%,?&\:5X'K*&W"11%9!

!

E<+).3#g!

• B!&#.0!o!P@l!

• B!&#.0!o!Z@l!

• Bf!&#.0!o!Y@l!

• Bf!&#.0!o!Z@l!

• B!f!&#.0!o!P@l!

H%%=&7]!X!W#3%+6!

!

&

&

&

Page 55: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! $$!

H%%=&74GYT&G&M%:&C"E%,?&!A&('9&C"E&9%:,!

!

E<+).3#g!

• B!&#.0!o!P@l!

• B!&#.0!o!Z@l!

• Bf!&#.0!o!Y@l!

• =N!n!]NU]J!

!

H%%=&Y7!X!W#3%+6!

!

H%%=&YYGY^&G&M%:&C"E%,?&['=%9&,%+,!

=/#0#!+&#!A@l!b().0!+$4#&!4/#!3+04!0#4:!T%!$%&!#<+).3#9!%-!B<B!6+'!14!8%(36!*#g!

• P@<B!

• Z@<B!

• Y@<Bf!

• A@@<B!

• AA@<B!

#42::::!

]38+'0!5%!(.!A@l!\4%!,##.!'%(!+22%(-4+*3#!$%&!-%4!*#1-5!+!/(5#!.(00'!+-6!14!8133!2/+33#-5#!

'%(!4%!4&'!0%)#4/1-5!+8#0%)#^!+-6!0412,!814/!4/#!0+)#!&#.0!\H!&#.0!%-!B<H9!B!&#.0!%-!B<B!

+-6!A!&#.!%-!HIBIA^:!`#7#&!2(4!4/#!3+04!0#4!0/%&4!(-3#00!'%(!/+7#!+!)##4!2%)1-5!(.:!E<.#24!

5&#+4-#00!$&%)!'%(&0#3$:!!

!

H%%=&Y_!X!W#3%+6!

!

s!]00104+-2#!8%&,!10!8/+4#7#&!'%(!8+-4:!M$!'%(!4&+1-!4/#!)+1-!31$40!2%&&#243'!+-6!.(0/!4/#)9!

14!8133!-%4!)+44#&!/%8!'%(!6%!2(&30!+-6!$+2#!.(330:!

O1Q"*.%1&45657&N+-'!%$!)'!$&1#-60!/+7#!(0#6!4/#!]67+-2#6!HIBIA!.&%5&+)!+-6!4/#'!3%7#6!14:!!=/#0#!

$&1#-60!8#&#!+33!(01-5!4/#!%&151-+3!HIBIA!.&%5&+)!+-6!4/#-!4/#!HIBIA!$%&!J%8#&31$41-5!

7+&1+41%-9!+-6!+34/%(5/!4/#'!616!5#4!04&%-5#&!4/#1&!*%61#0!2%(36-[4!/+-63#!4/#!&#.!&#2%&60:!

M-!%4/#&!8%&609!4/#'!/+6!4%!02+3#!*+2,!4/#1&!&#.!&#2%&60!+-6!-%4!.(0/!+0!/+&6:!!]-'%-#!8/%!

/+0!4&+1-#6!4%!+!/15/!3#7#3!,-%80!4/+4!4/#&#!10!+!/(5#!61$$#&#-2#9!./'012+33'!+-6!)#-4+33'9!

*#48##-!+-!+67+-2#6!.#&0%-!.(0/1-5!4/#1&!*%61#0!+-6!+!*#51--#&!%&!1-4#&)#61+4#:!!

Page 56: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! $%!

]$4#&!4+3,1-5!4%!T#+-!W%-#5+-9!M!*#5+-!4/1-,1-5!%$!4/#!61$$#&#-4!7+&1+41%-0!%$!8/+4!M[7#!6%-#!

%7#&!4/#!'#+&0!+-6!/%8!4%!+6+.4!14!4%!/10!4&+1-1-5!+-6!/10!-##60:!!]$4#&!+*%(4!+!'#+&!%&!0%9!M!

2&#+4#6!+!2%(.3#!%$!61$$#&#-4!7+&1+41%-0!*(4!-%-#!%$!4/#)!8#&#!d14:e!!=/#'!8#&#!23()0'!+-6!

616-[4!/+7#!4/#!0.1&14!%$!4/#!%&151-+3:!!M!2%(36-[4!.(4!4/#!.1#2#0!4%5#4/#&!4%!)+,#!14!d01).3#!

+-6!#$$#2417#:e!

i-#!6+'9!+$4#&!4&+1-1-59!8/13#!.+1-41-5!)'!,142/#-9!14!$1-+33'!2+)#!4%!)#:!]&)#6!814/!+!

.#-2139!M!8&%4#!4/#!#-41&#!.&%5&+)!%-!4/#!(-.+1-4#6!8+339!4%%,!+!.124(&#!%$!14!+-6!&#0()#6!

)'!8%&,:!!M!810/!4/#!04%&'!8#&#!+!*14!0#<1#&!*(4!4/+4[0!8/+4!'%(!5#4h!)'!#.1./+-'!)%)#-4!

2+)#!4%!)#!8/13#!.+1-41-5!)'!,142/#-:!

"#$%&#!8#!5#4!4%!4/#!-(40!+-6!*%340!%$!4/#!4&+1-1-5!.&%5&+)9!3#4!)#!#<.3+1-!+!$#8!4/1-50!$1&04:!!

=/#!0#40!+-6!&#.0!+&#!+33!*+0#6!%-!]:T:!J&13#.1-[0!>/+&4:!!=/10!2/+&4!/+0!*##-!*+04+&61a#6!

%7#&!4/#!'#+&0!+-6!0/%8-!1-!+!7+&1#4'!%$!61$$#&#-4!8+'0:!!J&13#.1-[0!2/+&4!10!*+0#6!%-!4/#!

%.41)()!-()*#&!%$!31$409!+4!+!2#&4+1-!.#&2#-4+5#!$%&!4/#!23+0012+3!i3').12!31$40!\23#+-!+-6!

b#&,!+-6!4/#!0-+42/^:!!=%!)+,#!14!#7#-!01).3#&9!J&13#.1-!6#4#&)1-#6!8/+4!4/#!*#04!&#.0!+&#9!

+4!+!517#-!.#&2#-4+5#9!4%!#-0(&#!4/+4!*%4/!04&#-54/!+-6!0.##6!+&#!6#7#3%.#6:!

=/#!2/+&4!10!*+0#6!%-!4/#!i3').12!31$409!8/12/!+&#!V(14#!61$$#&#-4!4/+-!4/#!.%8#&31$40:!!=/10!

10!+-!%*71%(0!&#04&1241%-9!*(4!4/#!/#+&4!+-6!0%(3!%$!4/#!-()*#&0!+&#!8/+4!)+44#&:!M-!$+249!4/10!

2/+&4!10!&#+0%-+*3'!4/#!*#04!8+'!$%&!+-!+67+-2#6!31$4#&!4%!2%)*1-#!04&#-54/!+-6!0.##6!1-!/10!

4&+1-1-5!814/%(4!*(&-1-5!%(4:!!_#&#!10!4/#!(-+*&165#6!2/+&49!+0!0##-!1-!4/#!*%%,!6*Z%0+"8*(E*

M.$+2XG"#!*:!#2424-*24*Q"2-,+$2E+24-**'!]:T:!N#67#6'#7:!!

8%9.%*+"D%&'(&A"E/C0C& J0C#%9&'(&M%:%+/+/'*,& J0C#%9&'(&W/(+,&-+'+"$2&

P@! BXO! AZ!Z@! ?XL! AH!

Y@! AX?! A@!$%&!0-+42/!P!$%&!23#+-!+-6!b#&,!

!

S%&!#<+).3#9!1$!%-#!8#&#!4%!.#&$%&)!4/#!23#+-!+-6!b#&,!+4!P@l!%$!4/#1&!)+<1)()9!/#!8%(36!

6%!0#40!%$!BXO!&#.09!$%&!+!4%4+3!%$!AZ!31$40:!!=/1-,!+*%(4!4/+4!$%&!+!0#2%-6!+-6!+..3'!14!4%!4/#!

*#-2/!.&#00:!!N%04!.#%.3#!8%(36!6%!0#40!%$!ZXA@!&#.0!%-!4/#!*#-2/!.&#00!814/!P@l!%$!4/#1&!

)+<:!!=/10!10!4/#!*%6'*(1361-5!1-$3(#-2#!4/+4!/+0!08#.4!%7#&!.%8#&31$41-5!+-6!0.%&40!

4&+1-1-5:!!=/#&#!10!-%4/1-5!8&%-5!814/!149!+-6!14!10!01).3'!+!61$$#&#-4!+..&%+2/!4/+4!/+0!

)+6#!+!3%4!%$!.#%.3#!04&%-59!*(4!4/#&#!)+'!*#!+!*#44#&!8+'!$%&!'%(:!

M[7#!4+,#-!+!$#8!31*#&41#0!814/!4/#!2/+&4!4%!2&#+4#!4/#!]67+-2#6!HIBIA!.&%5&+):!!"(4!M!

*#31#7#!4/+4!14!10!04133!.&#44'!23%0#!4%!J&131.1-[0!2/+&4!+-6!4/#!0.1&14!&#)+1-09!8/12/!10!8/+4!M!

8+-4!4%!#-0(&#:!!M!8+-4!4%!2%)*1-#!04&#-54/!+-6!0.##6!8/13#!,##.1-5!4/#!+67+-2#6!31$4#&[0!

*%6'!+-6!)1-6!$&#0/:!!!

Page 57: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! $&!

O1Q"*.%1&45657&M0$%,&T4+&4!814/!Y@l!%$!'%(&!)+<:!!=/10!10!-%!61$$#&#-4!4/+-!4/#!%&151-+3!HIBIA!.&%5&+):!

;%(!8133!.&%5&#00!4/#!0+)#!+$4#&!#7#&'!4/&##X8##,!2'23#g!$17#!.%(-60!$%&!4/#!(..#&!*%6'!

31$40!\*#-2/!.&#00!+-6!.&#00^!+-6!A@!.%(-60!$%&!4/#!3%8#&!*%6'!31$40!\6#+631$4!+-6!0V(+4^:!!M$!

'%(!810/!4%!6%!.%8#&!23#+-0!%-!4/10!.&%5&+)9!1-2&#+0#!$17#!.%(-60!#7#&'!2'23#:!

=/#!4&+1-1-5!2'23#!3+040!4/&##!8##,0:!!=/#!$%(&4/!8##,!2+-!*#!(0#6!+0!+!6#3%+6:!!]0!+-!

+67+-2#6!31$4#&9!4/10!10!(.!4%!'%(!X!'%(!,-%8!'%(&!*%6'!*#44#&!4/+-!M!6%:!!U#)#)*#&!4/+4!+!

6#3%+6!10!+!.#&$#24!8+'!4%!.&#7#-4!%7#&4&+1-1-59!-%4!+!8+'!4%!%7#&2%)#!+-!%7#&4&+1-#6!

04+4#:!!M-!%4/#&!8%&609!6#3%+6!*#$%&#!14!10!4%%!3+4#:!

;%(!2+-!4&+1-!?9!B!%&!L!6+'0!.#&!8##,!K!4/10!10!(.!4%!'%(9!'%(&!4&+1-1-5!02/#6(3#!+-6!8/+4!

'%(!\+-6!'%(&!31$#^!2+-!/+-63#:!!M!8133!.&%716#!+!7+&1#4'!%$!4&+1-1-5!02/#6(3#0!+4!4/#!#-6!%$!

4/10!0#241%-:!

`%!#<4&+!&#.0!+&#!6%-#!%-!+-'!0#4!K!b(04!6%!4/#!&#.0!+0!%(431-#6!1-!4/#!.&%5&+):!!`i!N]n!

UEJT:!

!3%&O1Q"*.%1&45657&M'0+/*%&• D##,!i-#!K!H!0#40!%$!H!&#.0!o!PHl!%$!=&+1-1-5!N+<!

• D##,!=8%!K!H!0#40!%$!B!&#.0!o!ZHl!%$!=&+1-1-5!N+<!

• D##,!=/&##!K!H!0#40!%$!A!&#.!o!YHl!%$!=&+1-1-5!N+<!

• D##,!S%(&!\6#3%+69!%.41%-+3^!K!B!0#40!%$!H!&#.0!o!O@XP@l!%$!=&+1-1-5!N+<!

i-2#!'%(!+&#!6%-#!814/!4/#!2'23#9!1-2&#+0#!'%(&!4&+1-1-5!)+<!+22%&61-53'!+-6!5%!*+2,!4%!

8##,!%-#:!!!

=/#!%-3'!.+&4!%$!4/#!HIBIA!./13%0%./'!-%4!&#+613'!.&#0#-4!1-!4/#!]67+-2#6!HIBIA!.&%5&+)!

10!d*&#+,1-5!.#&0%-+3!&#2%&60:e!!M!.&%.%0#!4/+4!%-!8##,!4/&##9!1$!'%(!$##3!04&%-59!'%(!2+-!

8%&,!(.!4%!+!-#8!AUN:!!=/10!10-[4!&#V(1&#6!#7#&'!41)#9!*(4!14!6%#0!+33%8!'%(!4%!8%&,!(.!4%!+!

-#8!&#2%&6!8/#-!'%(!$##3!5%%69!04&%-5!+-6!$+04:!

D/#-!(01-5!4/#!]67+-2#6!HIBIA!.&%5&+)!'%(&!$%&)!-%412#+*3'!1).&%7#0!+-6!'%(!*#2%)#!

$+04#&!+0!4/#!0#40!5%!%-:!!=/10!10!+!/(5#!+67+-4+5#!$%&!61+31-5!1-!'%(&!$%&)!+-6!5+1-1-5!

2%-$16#-2#:!!]30%9!*#1-5!+*3#!4%!/14!/#+71#&!8#15/40!#7#&'!4/1&6!8##,!10!5&#+4!$%&!,##.1-5!

4/+4!#65#!$%&!31$41-5!/#+7'!8#15/40:!!"'!,##.1-5!4/#!8#15/40!*+0#6!%-!'%(&!4&+1-1-5!)+<9!'%(!

8133!+38+'0!$##3!$&#0/:!F1$41-5!7%3()#!+-6!+!/15/#&!&#.!31)14!%-!4/#!)+1-!#<#&210#0!10!+30%!

b%1-4X$&1#-63':!!!

=/#!%-3'!6%8-016#9!+-6!%-#!4/+4!04133!,##.0!)#!$&%)!2%))1441-5!4%!4/10!$(33X41)#9!10!4/+4!14[0!

*%&1-5!+0!/#33:!!M!3%7#!4/#!2/+33#-5#!%$!5%1-5!$%&!%*02#-#!&#.!)+<#0:!W%1-5!)(341.3#!0#40!+4!

Page 58: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! $'!

4/#!0+)#!8#15/49!%&!-#+&!4/#!0+)#!8#15/49!10!*%&1-5:!!D/#-!M!616!d0.##6!8%&,9e!+,+!

>%-b(5+4#!=&+1-1-5!9!4/#!6'-+)12!8%&,!8+0!1-2&#61*3'!*%&1-5!*#2+(0#!-%4!%-3'!8#&#!315/4!

8#15/40!(0#69!*(4!+30%!4/#!0+)#!8#15/4!$%&!ZXA@!0#40:!!M4!8+0!-%!0(&.&10#!4/+4!M!8%&,#6!(.!1-!

8#15/40!-#+&3'!#7#&'!8##,:!!i4/#&!4/+-!4/+49!M!*#31#7#!4/10!.&%5&+)!8%&,0!En=UENEF;!8#33!

4%!2%)*1-#!0.##6!+-6!04&#-54/!8%&,!814/!%.41)+3!7%3()#:!!!

O1Q"*.%1&45657&!9"/*/*D&!%C:$"+%&H%%=&V*%&

A'*1"@& !0%,1"@& !309,1"@& <9/1"@&

TV(+4!K!H<H!o!PHl!&

"#-2/!J&#00!K!H<H!o!PHl!&

TV(+4!K!B<H!o!PHl!\%.41%-+3^!&

J&#00!K!H<H!o!PHl!&

W#+631$4!K!B<H!o!PHl!\%.41%-+3^!&

J&#00!K!B<H!o!PHl!\%.41%-+3^!&

W#+631$4!K!H<H!o!PHl!&

"#-2/!J&#00!K!B<H!o!PHl!\%.41%-+3^!&

]00104+-2#!D%&,!&

]00104+-2#!D%&,!&

]00104+-2#!D%&,!&

]00104+-2#!D%&,!&

H%%=&!K'&

A'*1"@& !0%,1"@& !309,1"@& <9/1"@&

TV(+4!K!H<B!o!ZHl!&

"#-2/!J&#00!KH<B!o!ZHl!&

TV(+4!K!B<H!o!PHl!\%.41%-+3^!&

J&#00!K!H<B!o!ZHl!&

W#+631$4!K!B<H!o!PHl!\%.41%-+3^!&

J&#00!B<H!o!PHl!\%.41%-+3^!&

W#+631$4!K!H<B!o!ZHl!&

"#-2/!J&#00!K!B<H!o!PHl!\%.41%-+3^!&

]00104+-2#!D%&,!&

]00104+-2#!D%&,!&

]00104+-2#!D%&,!&

]00104+-2#!D%&,!&

&

H%%=&!39%%&

A'*1"@& !0%,1"@& !309,1"@& <9/1"@&

TV(+4!K!H<A!o!YHl!&

"#-2/!J&#00!K!H<A!o!YHl!&

TV(+4!K!B<H!o!PHl!\%.41%-+3^!&

J&#00!K!H<A!o!YHl!&

W#+631$4!K!B<H!o!PHl!\%.41%-+3^!

J&#00!K!B<H!o!PHl!\%.41%-+3^!&

W#+631$4!K!H<A!o!YHl!&

"#-2/!J&#00!K!B<H!o!PHl!\%.41%-+3^!&

]00104+-2#!D%&,!&

]00104+-2#!D%&,!&

]00104+-2#!D%&,!&

]00104+-2#!D%&,!&

&

Page 59: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! $(!

O,,/,+"*.%&K'9=&('9&+3%&45657&O1Q"*.%1&:9'D9"C&M!8%-[4!5%!1-4%!+-'!6#4+13!%-!+00104+-2#!8%&,!$%&!4/10!.&%5&+):!M$!'%(!-##6!/#3.!$15(&1-5!4/+4!

%(49!'%(!+&#!-%4!&#+6'!$%&!4/10!.&%5&+):!

Y&X"@5H%%=&!9"/*/*D&M!/+7#!48%!d5%!4%e!4&+1-1-5!02/#6(3#0!4/+4!+38+'0!,##.!)#!2%)1-5!*+2,9!+33%81-5!)#!4%!04+'!

04&%-59!.31+*3#!+-6!1-X0/+.#:!!=/#!?<?<?!4&+1-1-5!.&%5&+)!10!%-#:!!M4!$%&2#0!'%(!4%!517#!

+).3#!41)#!4%!$3#<1*1314'I)%*1314'9!2%-6141%-1-5!+-6!04&#-54/:!!N%04!%$!(0!%-3'!31,#!4%!/+-5!

%(4!814/!%-#!%$!4/%0#!5&%(.0!+-6!4/#!%4/#&0!0##)!4%!0($$#&:!=/10!.&%5&+)!6#)+-60!

*+3+-2#6!4&+1-1-5!0%!-%!5&%(.!0($$#&0:!!_#&#!+&#!4/#!*+0120!4/#!.&%5&+)g!

• O!4&+1-1-5!6+'0!.#&!8##,!\02/#6(3#!*#3%8^:!

• ?!6+'0!+&#!6#7%4#6!4%!/#+7'!8#15/4!4&+1-1-5:!

• ?!6+'0!+&#!6#7%4#6!4%!1-4#-017#!04+412!04&#42/1-59!6'-+)12!$3#<1*1314'!+-6!)%*1314':!

• ?!6+'0!+&#!6#7%4#6!4%!2%-6141%-1-5!8%&,:!

!9"/*/*D&H%%=&"#3%8!10!4/#!*#04!4&+1-1-5!8##,9!*+0#6!%-!4/#!+*%7#!4#-#409!4/+4!M[7#!(0#6:!!;%(!+&#!)%&#!

4/+-!8#32%)#!4%!2/+-5#!4/1-50!(.!*'!6%1-5!61$$#&#-4!6+'0!*+0#6!%-!'%(&!02/#6(3#9!*(4!4/10!

10!+33!(.!4%!'%(:!!;%(!)+'!/+7#!+22#00!4%!4/#!8#15/4!&%%)!+-6!4&+1-1-5!.+&4-#&0!%-!7+&1#6!

6+'09!%&!'%(&!8%&,!02/#6(3#!)+'!1-4#&$#&#!814/!5#441-5!4%!4/#!8#15/4!&%%):!!=&+7#39!8%&,!

+-6!$+)13'!2%))14)#-40!)+'!6124+4#!4&+1-1-5!02/#6(3#0:!=/#'!)+'!2/+-5#!8##,!4%!8##,9!

*(4!4/#!.%1-4!10!4/10!K!5#4!+33!O!8%&,%(40!1-!#7#&'!8##,9!&#5+&63#00!%$!4/#1&!%&6#&:!!i-#!

8%&,%(4!10!-%!)%&#!1).%&4+-4!4/+-!+-%4/#&:!T4&17#!$%&!*+3+-2#:!F#+71-5!%-#!%$!4/#0#!

8%&,%(40!%(4!%$!'%(&!4&+1-1-5!02/#6(3#!8133!2+(0#!'%(!$+33!1-4%!4/#!4&+.!'%(!+&#!4&'1-5!4%!

+7%16:!!!

T4%.!4/1-,1-5!4/+4!'%(!2+--%4!5#4!04&%-5#&!4&+1-1-5!48%!41)#0!.#&!8##,:!!M-!&#+314'9!'%(!+&#!

4&+1-1-5!01<!6+'0I8##,!814/!+-!#)./+010!%-!&#2%7#&'9!)%*1314'9!04&#-54/9!/'.#&4&%./'!+-6!

2%-6141%-1-5:!!]5+1-9!04&17#!$%&!*+3+-2#:!

N%-6+'! F%8#&!"%6'!=&+1-1-5!

=(#06+'! S3#<1*1314'IN%*1314'!

D#6-#06+'! >%-6141%-1-5!

=/(&06+'! Q..#&!"%6'!=&+1-1-5!

S&16+'! S3#<1*1314'IN%*1314'!

T+4(&6+'! >%-6141%-1-5!

!

Page 60: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! %*!

<$%E/#/$/+@5A'#/$/+@&M!+)!-%!#<.#&4!%-!)%*1314'!%&!$3#<1*1314':!!M$!M!/+6!4%!517#!)'0#3$!+-!/%-#04!&+41-5!%-!8/#&#!M!

$+33!%-!4/#!d]&#!'%(!+!N%*1314'!E<.#&4je!02+3#9!M!8%(36!0+'!M!$+33!0%)#8/#&#!*#48##-!T/144'!

+-6!]8$(3:!!"(4!8/+4!M!6%!,-%8!10!4/+4!.#&0104#-4!8%&,!.+'0!%$$:!!M!/+7#!04&(553#6!814/!

)%*1314'!$%&!+!3%-5!41)#!+-6!14!%-3'!5%4!8%&0#!+$4#&!+!)%4%&2'23#!+2216#-4:!!F1,#!)+-'!%$!

'%(9!M!616!)'!&#0#+&2/!+-6!#7#&'!8##,!+!-#8!#<.#&4!.%.0!(.!0+'1-5!4/1-50!0(2/!+0g&

T4&#42/1-5!8133!,133!'%(!+-6!517#!'%(!612,!2+-2#&:!

T4&#42/1-5!10!*#04!4/1-5!#7#&:!

W%-[4!6%!/1.!21&23#0:!

W%!/1.!21&23#0:!

M-!4/#!#-69!M!4&(04#6!)'0#3$!+-6!b(04!616!+!3%4!%$!31443#!04($$!0#7#&+3!41)#0!+!6+':!!U#+6!4/+4!3+04!

.+&4!+5+1-:!!M!/+6!4%!08+33%8!+!3%4!%$!.&16#!+-6!0($$#&!4/#!/()131+41%-!%$!k%1-5!S(33!N%*1314'!

BXL!41)#0!+!6+'!4%!5#4!)'!*%6'!*+2,!%-!4&+2,:!!F1,#!04&#-54/!4&+1-1-59!4/#&#!+&#!-%!)+512!

.&%5&+)0!%&!#<#&210#0!b(04!04&%-5!.&1-21.3#0:!!]-6!&#)#)*#&!'%(&!)%*1314'!.&%5&+)!

6%#0-[4!/+7#!4%!*#!.#&$#249!b(04!2%-0104#-4:!!

A'#/$/+@&L%,,/'*&7&&=/10!10!8/+4!M!31,#!4%!6%!1-!4/#!)%&-1-50!+-6!10!7#&'!#+0'!8+'!4%!04+&4!4/#!6+'g!

b/:,!X!F+'!%-!'%(&!*+2,9!+&)0!%(4!4%!'%(&!016#0:!"#-6!'%(&!,-##0!+-6!*&1-5!'%(&!$##4!

4%5#4/#&:!!T3%83'!*&1-5!*%4/!,-##0!4%!4/#!3#$4!8/13#!,##.1-5!'%(&!4%&0%!%-!4/#!5&%(-6:!!"&1-5!

4/#!,-##0!*+2,!(.!+-6!&#.#+4!4/#!)%41%-!4%!4/#!&15/4:!=/10!10!%-#!&#.:!!J#&$%&)!OXA@!&#.0:!

M'$$,!K!D/13#!01441-5!(.9!&%33!*+2,!+-6!4&'!4%!*&1-5!'%(&!3#50!%7#&!'%(&!/#+6:!U%33!$%&8+&6!

(-413!'%(!+&#!01441-5!(.:!=/10!10!%-#!&#.:!W%!4/10!$%&!OXA@!&#.0:!

b"C,+9/*D,!K!F+'!%-!'%(&!*+2,!+-6!*#-6!'%(&!,-##0:!!F+2#!'%(&!$1-5#&0!4%5#4/#&!+-6!5&+*!

(-6#&!'%(&!&15/4!/+)04&1-5:!!T4&+15/4#-!'%(&!&15/4!3#5!(.!+-6!%(49!$%&21-5!+!315/4!/+)04&1-5!

04&#42/:!_%36!4/10!.%0141%-!$%&!?!0#2%-60!+-6!*#-6!'%(&!,-##:!=/10!10!%-#!&#.:!W%!OXA@!&#.0!

.#&!3#5:!

R'1@K%/D3+&LU0"+!K!J#&$%&)!A@!*%6'8#15/4!0V(+40:!!i-!4/#!A@4/!&#.9!/%36!4/#!*%44%)!

.%0141%-!+-6!(0#!'%(&!#3*%80!4%!$%&2#!'%(&!,-##0!%(4:!_%36!4/10!.%0141%-!$%&!A@!0#2%-60:!

b/:&<$%E'9&L+9%+.3!K!J#&$%&)!4/#!/1.!$3#<%&!04&#42/!$%&!B!0#40!%$!A@!0#2%-60!%-!#+2/!3#5:!

Page 61: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! %)!

A'#/$/+@&L%,,/'*&Y&=/10!10!4/#!.%.(3+&!W#$&+-2%!]513#!Z9!6#7#3%.#6!*'!C%#!W#$&+-2%!+-6!M!4+,#!`i!2&#614!$%&!14:!

M4!8%&,0!1-2&#61*3'!8#33:!=/10!8+09!+-6!04133!109!4/#!*+2,*%-#!%$!)'!)%*1314'!8%&,:!!

<'"C&M'$$58N)&8/:%&B!&R"*1!K!U%33!*+2,!+-6!$%&4/!*#48##-!'%(&!/1.!+-6!,-##:!=/10!10!

1-2&#61*3'!(-2%)$%&4+*3#:!!C%#!&#2%))#-60!A@XAH!&%330!.#&!016#!*(4!M!&#2%))#-6!'%(!6%!+0!

)+-'!+0!'%(!-##6!1-!%&6#&!4%!$##3!&#31#$:!!=/10!)+'!)#+-!H@XA@@!$%&!0%)#!.#%.3#:!

<'"C&M'$$58N)&:/:%&O110.+'9,!K!=/#!+66(24%&0!+&#!'%(&!1--#&!4/15/0:!M$!'%(!4/%(5/4!4/#!

M=!*+-60!8#&#!0#-01417#!b(04!8+14!(-413!'%(!&%33!'%(&!+66(24%&0:!!M4!8133!4+,#!*%6'!

)+-1.(3+41%-9!*(4!'%(!8133!$1-6!4/#!&15/4!.%0141%-!V(12,3':!!C%#!&#2%))#-60!A@XAH!+-6!4/+4!

0##)0!4%!*#!+*%(4!+33!+-'%-#!2+-!/+-63#:!

Z$0+%58/9/('9C/,&M%$%",%&K/+3&W".9',,%&R"$$!K!=/10!2+-!*#!+!31$#!0+7#&!$%&!4/%0#!8/%!/+7#!

*+2,!.&%*3#)0:!F1#!%-!'%(&!*+2,!814/!'%(&!,-##0!*#-4:!!>&%00!'%(&!&15/4!$%%4!%7#&!'%(&!3#$4!

4/15/:!!J3+2#!4/#!3+2&%00#!*+33!(-6#&!'%(&!&15/4!*(44!2/##,!+-6!&%33!+&%(-6!(-413!'%(!$##3!4/#!

415/4!0.%40:!!W%!4/10!(-413!4/#!0.%40!&#3#+0#!+-6!'%(!-%!3%-5#&!$##3!4#-01%-:!!U#.#+4!%-!4/#!

%4/#&!016#:!

M'$$'Q%9,&/*+'&NGL/+!K!U%33!'%(&!3#50!%7#&!'%(&!/#+6!+-6!&#4(&-!4%!+!0#+4#6!.%0141%-9!814/!

'%(&!3#50!1-!+!R:!!=%(2/!'%(&!4%#0!$%&!+!2%(-4!+-6!&#4(&-!4%!4/#!&%33:!!W%!4/10!$%&!A@!&#.0:!

</9%&b@19"*+&)/9.$%,!K!k#4!%-!+33!$%(&0:!!J#&$%&)!A@!$%&8+&6!/1.!21&23#0!+-6!A@!*+2,8+&6!

/1.!21&23#0!814/!#+2/!3#5:!

A'0*+"/*&)$/C#%9,!K!=/#!,#'!4%!)%(-4+1-!231)*#&0!10!4%!*&1-5!'%(&!3#50!(.!+0!$+&!+0!'%(!

2+-!K!&#+33'!04&#42/!4/#!/1.!$3#<%&0:!!W%-[4!*#!2%-2#&-#6!814/!/%8!$+04!'%(!6%!4/#0#9!*(4!

&+4/#&!/%8!Fi`k!'%(!2+-!6%!4/#0#:!!T4&17#!$%&!+!*15!04&16#:!!M!31,#!4%!/%36!#+2/!.%0141%-!$%&!+!

0#2%-6!%&!48%:!!J#&$%&)!A@!&#.0!.#&!3#5:!

Z9'/*%9,&K!S+33!1-4%!+!6##.!0V(+4!.%0141%-:!!J(4!'%(&!/+-60!%-!4/#!5&%(-6!+-6!,12,!*%4/!

3#50!1-!*+2,!%$!'%(9!+00()1-5!+!.(0/X(.!.%0141%-:!!`%8!b().!'%(&!3#50!*+2,!1-4%!+!0V(+4!

.%0141%-:!=/10!10!%-#!&#.:!!W%!A@!&#.0!+-6!/%36!4/#!3+04!.%0141%-!+-6!.(0/!'%(&!,-##0!%(4!

814/!'%(&!#3*%80:!

b/:&<$%E'9&L+9%+.3!K!J#&$%&)!+!/1.!$3#<%&!04&#42/!%-!#+2/!016#!$%&!B!0#40!%$!A@!0#2%-60:!

L+"+/.&L+9%+.3/*D&&T4+412!04&#42/1-5!/+0!5%44#-!+!*+6!&+.!4/#0#!3+04!$#8!'#+&0:!!T%)#!.#%.3#!4/1-,!14!)+,#0!'%(!

03%8#&!%&!3#00!#<.3%017#:!!]33!M!,-%8!10!4/+4!M!$##3!*#44#&!+$4#&!M!04&#42/9!+-6!2%-0104#-4!

04&#42/1-5!/+0!)+6#!+!/(5#!61$$#&#-2#!$&%)!/%8!M!$#34!*#$%&#:!D/#-!2%)*1-#6!814/!

)%*1314'!8%&,9!14!0##)0!4%!.&%716#!4/#!*#04!%$!*%4/!8%&360:!!S%&!04+412!04&#42/1-59!M!

Page 62: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! %"!

&#2%))#-6!5#441-5!+-'!*+012!;%5+!WRW!+-6!$%33%81-5!+3%-5:!!M$!.%001*3#9!+44#-6!+!;%5+!

23+00!%-#!%&!48%!6+'0!+!8##,:!!!

W/(+/*D&=&+1-1-5!10!61716#6!1-4%!?!./+0#0g!_'.#&4&%./'!+-6!T4&#-54/9!814/!#+2/!./+0#!3+041-5!O!

8##,0:!!!E00#-41+33'9!'%(!2+-!&(-!4/#0#!./+0#0!1-6#$1-14#3'9!+0!3%-5!+0!'%(!(-6#&04+-6!4/#!

.&1-21.3#0!%$!#+2/!./+0#:!!=%%!)+-'!.#%.3#!b(04!5%!4%!4/#!8#15/4!&%%)!+-6!31$4!814/!-%!#-6!

5%+3!1-!)1-6!K!4/#1&!31$41-5!b(04!#<1040!1-!4/#!_#&#!+-6!`%8:!!D14/!4/#!.3+-!*#3%89!'%(!2+-!

0#+)3#003'!)%7#!$&%)!%-#!./+0#!4%!4/#!-#<4!+-6!,##.!)+,1-5!.&%5&#00:!

]30%9!*'!08142/1-5!$&%)!./+0#!4%!./+0#9!14!2+-!%$$#&!4/#!31$4#&!.3#-4'!%$!41)#!+-6!

#<.#&1)#-4+41%-!4%!.&#7#-4!*#2%)1-5!04+3#:!!;%(!8+-4!4%!+66!1-!+!-#8!#<#&210#!$%&!/15/!

7%3()#!8%&,j!!k&#+4r!Q0#!14!6(&1-5!4/#!_'.#&4&%./'!J/+0#:!!;%(!8+-4!4%!+66!1-!&+2,!.(330!

4%!04&#-54/#-!'%(&!6#+631$4j!J#&$#24!4%!+66!1-4%!4/#!T4&#-54/!J/+0#:!!;%(!8+-4!4%!+66!1-!

0%)#!1-0+-#!*%6'*(136#&X04'3#!6&%.!0#40j!=&'!14!6(&1-5!4/#!_'.#&4&%./'!./+0#:!!]33!'%(!

/+7#!4%!6%!10!+66!14!1-!4/#!+..&%.&1+4#!./+0#!+-6!,##.!4/#!)+1-!.&1-21.3#0!%$!4/#!.&%5&+)!

2%-04+-4:!

=/#!#-6!5%+3!%$!4/10!4&+1-1-5!10!01).3#g!5#4!04&%-5#&!1-!4/#!.&#009!*#-2/!.&#009!0V(+4!+-6!

6#+631$4:!!;#09!M!8+-4!.#%.3#!4%!$##3!*#44#&!+-6!/#+34/1#&!4/+-!4/#'!616!8/#-!4/#'!04+&4#6!4/10!

.&%5&+)9!8/12/!10!8/'!8#!+&#!2%)*1-1-5!4/#!31$41-5!814/!+!5&#+4!#)./+010!%-!

)%*1314'I$3#<1*1314'!+-6!2%-6141%-1-5!8%&,:!!"(4!1-!4/#!#-69!4/10!.&%5&+))1-5!10!6#015-#6!4%!

)+,#!'%(!04&%-5#&:!

b@:%9+9':3@&83",%&&H%%=&V*%&

A'*1"@&

!!309,1"@&

TV(+4!K!HIBIA!0#40!+-6!&#.0! "#-2/!J&#00!K!HIBIA!0#40!+-6!&#.0!

T+$#4'!TV(+4!"+&!\%&!7+&1+41%-^!!X!H!0#40!%$!A@! J&#00!\%&!7+&1+41%-^!K!H!0#40!%$!A@!

T4&+15/4!F#5!W#+631$4Ik%%6!N%&-1-5!\%&!7+&1+41%-^!!X!H!0#40!%$!A@!

F+4!D%&,!K!H!0#40!%$!A@!

!

&

&

&

Page 63: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! %#!

H%%=&!K'&

A'*1"@&

!!309,1"@&

W#+631$4!K!HIBIA!0#40!+-6!&#.0! J&#00!K!HIBIA!0#40!+-6!&#.0!

T+$#4'!TV(+4!"+&!\%&!7+&1+41%-^!K!H!0#40!%$!A@! "#-2/!J&#00!\%&!7+&1+41%-^!K!H!0#40!%$!A@!

T4&+15/4!F#5!W#+631$4Ik%%6!N%&-1-5!\%&!7+&1+41%-^!!X!H!0#40!%$!A@!

F+4!D%&,!K!H!0#40!%$!A@!

!

J'+%,&('9&b@:%9+9':3@&83",%&"&#+,1-5!4/10!4#).3+4#!6%8-!#7#-!$(&4/#&!10!4/10!01).3#g!i-!3%8#&!*%6'!6+'9!$%33%8!(.!'%(&!

)+1-!8%&,!814/!+!*15!3#5!)%7#)#-4!+-6!+!*15!d6#+631$4X31,#e!)%7#)#-4:!i-!(..#&!*%6'!

6+'9!$%33%8!(.!4/#!)+1-!.&#001-5!)%7#)#-49!\8/#4/#&!14!*#!4/#!.&#00!%&!4/#!*#-2/!.&#00^!

814/!4/#!iJJiTM=E!)%7#)#-4:!!S%&!#<+).3#9!+$4#&!'%(!*#-2/!.&#009!'%(!8133!(0#!4/#!.&#00!

$%&!4/#!7%3()#!8%&,:!

]$4#&!4/#!)+1-!8%&,!10!6%-#9!'%(!+&#!$&##!4%!6%!+-'4/1-5!'%(!6#01&#:!!=/10!2+-!1-23(6#!+-'!

+66141%-+3!8%&,!$%&!1-b(&'!.&#7#-41%-!%&!+-'!8%&,!4/+4!10!01).3'!2%0)#412:!!=/10!2%(36!

1-23(6#!2(&309!-#2,!8%&,9!&%4+4%&!2($$9!(..#&!*+2,9!+*6%)1-+39!#42:!!=/10!10!(.!4%!'%(!+-6!10!

-%4!.&%5&+))#6!+0!14!10!01).3'!kJJ!8%&,!$%&!4/#!2%).#41417#!31$4#&:!

J(0/!4/#!$1-+3!0#40!%$!'%(&!HIBIA!8%&,!/+&6:!!=/#!)+1-!.(&.%0#!%$!4/10!./+0#!10!4%!4&+1-!

(01-5!0#)1X/#+7'!8#15/40!+-6!(.!4/#!7%3()#!%$!'%(&!+00104+-2#!8%&,:!!M!8%&,!814/!)+-'!

%36#&!31$4#&0!+-6!M!3#4!4/#)!6124+4#!/%8!/+&6!4/#'!8+-4!4%!.(0/!4/#1&!$1-+3!0#40:!M-!.3+2#!%$!

4/#!$1-+3!0#409!M!/+7#!)+-'!%$!4/#!31$4#&0!6%!+!/#+7'!01-53#!+$4#&!4/#1&!$1-+3!0#409!#7#-!6(&1-5!

4/10!./+0#:!!J#&0%-+33'9!M!+3)%04!+38+'0!/14!+!/#+7'!0#4!+$4#&!#+2/!+-6!#7#&'!8%&,%(4:!!;%(!

2+-!(0#!4/#!C%,#&!0#40!$%&!4/10!.+&4!%$!4/#!4&+1-1-5:!

b@:%9+9':3@&83",%&)3"*D%,&I&R"1&d*%%,&&M$!'%(!$1-6!4/+4!4/#!7%3()#!%$!4/#!3%8#&!*%6'!8%&,!10!4%%!)(2/!$%&!'%(&!,-##09!*+2,!%&!'%(&!

%7#&+33!*%6'9!FiDEU!M=r!!=/10!2+-!*#!+0!01).3#!+0!2/%%01-5!$#8#&!&#.0!\H!0#40!%$!H!&#.0^!%&!

(01-5!$#8#&!0#40!\B!0#40!%$!A@!&#.0^:!!M!8%(36-[4!2/+-5#!4/#!8#15/4!%-!4/#!*+&*#33:&

M$!'%(&!*%6'!10!*#+4!4%!/#33!+-6!'%(!/+7#!*+6!,-##09!/#&#!+&#!0%)#!2/+-5#0!4/+4!2+-!+-6!

0/%(36!*#!)+6#!4%!4/10!.+&4!%$!4&+1-1-5:!

]33!0V(+40!0/%(36!*#!6%-#!4%!+!*%<:!!=/10!10!#00#-41+3!4%!,##.!4/#!,-##0!$&%)!5#441-5!4%%!0%&#:!

M!2(4!%(4!+33!%$!4/#!0V(+4!+00104+-2#!+-6!(0#!J&%83#&!D+3,0!+-6!T3#6!W&+50!\$%&8+&6!+-6!

*+2,8+&6^!4%!1-2&#+0#!4/#!3#5!7%3()#:!!J&%83#&!D+3,0!+&#!6%-#!$%&!OXZ!L@X'+&6!8+3,0!814/!

1-2&#+01-5!8#15/4!%-!4/#!J&%83#&:!=/10!10!-%4!6%-#!814/!+-'!2%-6141%-1-5!#)./+010!

Page 64: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! %+!

\+34/%(5/!'%(!8133!*#!%(4!%$!*&#+4/^:!!;%(!+&#!6%1-5!4/10!4%!04&#-54/#-!4/#!3#509!0%!.(0/!

+22%&61-53':!=/10!)#+-0!8+3,1-5!814/!*15!04#.09!-%4!0.&1-41-5:!!T.&1-41-5!8133!%-3'!0#&7#!4%!

.(4!)%&#!04&#00!%-!'%(&!,-##0:!!E+2/!0#4!%$!J&%83#&!8+3,0!+&#!6%-#!814/!1-2&#+0#6!8#15/4:!!

=/10!)#+-0!'%(!6%!AX?!8+3,0!814/!Y@!.%(-60!+-6!1-2&#+0#!4/#!8#15/4!#7#&'!AX?!L@X'+&6!

8+3,0:!!_%8!/#+7'!'%(!5%!10!(.!4%!'%(9!'%(&!04&#-54/!3#7#3!+-6!4/#!0(&$+2#!%-!8/12/!'%(!

.(0/:!!U#)#)*#&!4/+4!4/#!.%1-4!%$!(01-5!4/#!J&%83#&!+4!4/10!41)#!10!4%!04&#-54/#-!'%(&!3#50!

+-6!/1.0!814/%(4!04&#001-5!'%(&!,-##0!%&!/1.0!4%%!)(2/:!!T%!3%+6!14!(.!+-6!D]FGr!!M$!'%(!

6%-[4!,-%8!/%8!)(2/!8#15/4!4%!6%!%&!/%8!)+-'!4&1.0!4%!6%!K!$%33%8!4/10!)+-4&+g!Wi!

NiUE:!

=/#!03#6!6&+50!+&#!6%-#!1-!+!01)13+&!04'3#!K!8+3,!$%&8+&6!814/!4/#!03#69!+-6!8+3,!*+2,8+&6!

6&+551-5!4/#!03#6:!=/10!2+-!*#!6%-#!8/13#!8#+&1-5!+!*#34!\+44+2/!4/#!03#6!04&+.!4%!4/#!*#34^9!

(01-5!+!03#6!/+&-#00!\01)13+&!4%!8/+4!4/#!T4&%-5)+-!2%).#414%&0!(0#^!%&!01).3'!/%361-5!%-!

4%!4/#!03#6!04&+.!814/!'%(&!/+-60!+-6!8+3,1-5!$%&8+&6!+-6!*+2,8+&6:!!T4+&4!814/!+!315/4!

8#15/4!+-6!,##.!+661-5!8#15/4!#7#&'!AX?!L@X'+&6!8+3,0:!M!&#2%))#-6!6%1-5!LXO!6&+50!

$%&8+&6!+-6!LXO!6&+50!*+2,8+&6:!!F%+6!(.!4/#!03#6!+-6!)%7#!14!K!-%!%-#!5%4!8#+,#&!*'!

)%71-5!/#+7'!8#15/4:!

M!&#2%))#-6!6%1-5!*%4/!4/#!03#6!+-6!4/#!J&%83#&!1-!4/#!0+)#!8%&,%(4:!

M!/15/3'!&#2%))#-6!(01-5!,-##!03##7#0!8/#-!'%(!0V(+4:!!=/#&#!+&#!-()#&%(0!04'3#0!%$!

,-##!03##7#0!K!0%)#!+&#!)+6#!3%%0#!+-6!%$$#&!31443#!0(..%&49!*(4!,##.!4/#!,-##0!8+&):!!

i4/#&0!6%!*%4/!+-6!+&#!31,#!8#+&1-5!+!,-##!8&+.!*(4!-%4!+0!415/4:!!M!31,#!4/#!3+44#&!K!7#&'!

415/4!,-##!03##7#0!4/+4!%$$#&!+!4%-!%$!0(..%&4!+-6!8+&)4/:!M$!'%(!6%!-%4!/+7#!,-##!03##7#09!

,-##!8&+.0!+&#!+!5&#+4!+34#&-+417#:!!S%&!4/#!315/4#&!0#40!+-6!8+&)X(.!0#409!6%-[4!8&+.!+0!

415/4:!!=/#!/#+71#&!'%(!5%9!4/#!415/4#&!'%(!2+-!8#+&!4/#):!

b@:%9+9':3@&83",%&)3"*D%,&I&R"1&R".=&M$!'%(&!*+2,!6%#0!-%4!+5&##!814/!04&+15/4X3#5!6#+631$40!%&!5%%6!)%&-1-509!&#.3+2#!4/#0#!

#<#&210#0!814/!%-#!%$!4/#!$%33%81-5g!*+2,!&+10#09!53(4#!/+)!&+10#09!LHX6#5&##!*+2,!&+10#0!%&!

U#7#&0#!_'.#&#<4#-01%-0:!!=/#0#!+33!2+-!*#!6%-#!$%&!4/#!H!0#40!%$!A@!&#.0!%&!#7#-!/15/#&!

&#.0!\1$!'%(!2+-!/+-63#!14^:!!]30%9!(01-5!4/#!J&%83#&!+-6!4/#!03#6!10!5&#+4!$%&!.#%.3#!814/!*+6!

*+2,0:!!M-!+!.#&$#24!8%&369!'%(!8%(36!(0#!4/#!*#34!0V(+4!)+2/1-#9!*(4!&#+310412+33'9!$#8!

.#%.3#!/+7#!4/10!)+2/1-#!+4!4/#1&!610.%0+3:!!M$!'%(!6%!/+7#!+22#00!4%!+!*#34!0V(+4!)+2/1-#!

+-6!/+7#!+!*+6!*+2,9!(0#!14!1-!.3+2#!%$!4/#!TT!"+&!TV(+4:&

=/#&#!0##)0!4%!*#!+!3%4!%$!M-4#&-#4!4+3,!+*%(4!4/#!(0#!%$!*#340!K!b(04!8#+&!%-#!1$!'%(!8+-4:!!

;%(!+&#-[4!.&%71-5!+-'4/1-5!4%!+-'%-#!*'!-%4!8#+&1-5!%-#:!!T%)#!.#%.3#!3%7#!4/#)!+-6!

%4/#&0!4/1-,!4/#'!+&#!4/#!8%&,!%$!T+4+-:!!]0!+38+'09!4/#!+-08#&!31#0!0%)#8/#&#!1-!4/#!

)1663#:!!M$!'%(!8#+&!+!*#34!*#2+(0#!'%(!6%-[4!8+-4!4%!4&+1-!'%(&!3%8#&!*+2,!+-6!+*09!'%(!+&#!

Page 65: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! %$!

8#+&1-5!14!$%&!4/#!8&%-5!&#+0%-:!M$!'%(!6%!4&+1-!'%(&!)160#241%-!+-6!+&#!(01-5!+!*#34!+0!+!

0+$#4'!.&#2+(41%-9!*'!+33!)#+-0!6%!14:!!

b@:%9+9':3@&83",%&)3"*D%,&I&R"1&L3'0$1%9,&M$!'%(&!0/%(36#&0!2+--%4!/+-63#!4/#!(..#&!*%6'!7%3()#9!4/#&#!+&#!+!2%(.3#!4/1-50!'%(!2+-!

4&':!S1&049!4&'!(01-5!4/#!S%%4*+33!"+&!\T8100!*+&^!$%&!+33!%$!'%(&!.&#001-5!)%7#)#-40:!!=/10!

1-23(6#0!4/#!)+1-!0#40!+-6!4/#!+22#00%&'!8%&,:!!M$!'%(&!0/%(36#&0!2+--%4!/+-63#!4/#!

+66141%-+3!.&#001-5!7%3()#!$%&!4/#!+00104+-2#!8%&,9!08+.!14!%(4!$%&!%-#!%$!4/#!$%33%81-5g&

T/%(36#&!&+10#0!\$&%-49!&#+&!+-6!016#^:!

F15/4!.&#00#0!51+-4!0#44#6!814/!&+10#0!K!+!$+7%&14#!%$!)1-#:!!M4!+33%80!'%(!4%!04133!(0#!4/#!

.&#00!+0!+-!+00104+-2#!)%7#)#-4!*(4!31)14!4/#!8#15/4!'%(!2+-!(0#!*#2+(0#!%$!4/#!

#</+(041%-!%$!4/#!51+-4!0#40!%$!&+10#0:!!_#&#!10!/%8!14!10!6%-#g!.#&$%&)!+!0#4!%$!A@XAH!&#.0!%$!

4/#!.&#009!4/#-!6%!+!0#4!%$!$&%-4!%&!016#!&+10#0!$%&!A@XAH!&#.09!4/#-!$1-10/!814/!+!0#4!%$!A@XAH!

&#.0!%$!&#+&!&+10#0:!!=/10!10!i`E!0#49!814/!)1-1)+3!&#04!*#48##-!4/#!.&#00!+-6!4/#!&+10#0:!!W%!

4/10!BXL!41)#0!4/&%(5/9!814/!AX?!)1-(4#0!&#04!*#48##-!#+2/!0#4:!

=/#!%4/#&!%.41%-!10!4%!(0#!4/#!"($$+3%!"+&!$%&!'%(&!0V(+4!0#40:!=/10!*+&!10!+!31$#0+7#&!$%&!

.#%.3#!814/!*+6!0/%(36#&0!+-6!10!%-3'!0%36!4/&%(5/!M&%-!N1-6:!!=/#!"($$+3%!"+&!/+0!+!0315/4!

2+)*#&!4%!14!4/+4!+33%80!'%(!4%!0V(+4!814/!31443#!04&#00!%-!'%(&!0/%(36#&0:!!=/10!10!4/#!%-3'!

0V(+4!0.#21+34'!*+&!4/+4!+33%80!'%(!4%!0V(+4!814/!4/#!0+)#!$%&)!+0!+!&#5(3+&!0V(+4!8/13#!

&#31#71-5!0/%(36#&!04&#00:!!=/#!TT!"+&!TV(+4!"+&!+-6!4/#!>+)*#&#6!TV(+4!"+&!6%!4+,#!04&#00!

%$$!%$!'%(&!0/%(36#&09!*(4!0V(+4!$%&)!10!6&+0412+33'!61$$#&#-4!4/+-!+!-%&)+3!0V(+4!6%-#!814/!

+!04&+15/4!*+&:!

L+9%*D+3&83",%&&H%%=&V*%&

A'*1"@&

!!309,1"@&

TV(+4!K!HIBIA!0#40!+-6!&#.0! "#-2/!J&#00!K!HIBIA!0#40!+-6!&#.0!

T+$#4'!TV(+4!"+&!\%&!7+&1+41%-^!!X!TT=!%&!H[0!J&%5&#001%-!

"#-2/!J&#00!\%&!7+&1+41%-^!K!TT=!%&!H[0!J&%5&#001%-!

T4&+15/4!F#5!W#+631$4Ik%%6!N%&-1-5!\%&!7+&1+41%-^!!X!H!0#40!%$!A@!

F+4!D%&,!K!H!0#40!%$!A@!

!

&

&

Page 66: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! %%!

H%%=&!K'&

A'*1"@&

!!309,1"@&

W#+631$4!K!HIBIA!0#40!+-6!&#.0! J&#00!K!HIBIA!0#40!+-6!&#.0!

T+$#4'!TV(+4!"+&!\%&!7+&1+41%-^!K!TT=!%&!H[0!J&%5&#001%-!\(0#!0+)#!#<#&210#!+0!8##,!%-#^!

"#-2/!J&#00!\%&!7+&1+41%-^!K!TT=!%&!H[0!J&%5&#001%-!\(0#!0+)#!#<#&210#!+0!8##,!%-#^!

T4&+15/4!F#5!W#+631$4Ik%%6!N%&-1-5!\%&!7+&1+41%-^!!X!H!0#40!%$!A@!

F+4!D%&,!K!H!0#40!%$!A@!

!

J'+%,&('9&L+9%*D+3&83",%&=/#!+00104+-2#!8%&,!10!3%8#&!1-!7%3()#!*(4!/15/#&!1-!1-4#-014'9!8/12/!8133!/#3.!.&#.+&#!

'%(&!*%6'!$%&!/#+71#&!8#15/40:!!&

]$4#&!4/#!)+1-!8%&,!10!6%-#9!'%(!+&#!$&##!4%!6%!+-'4/1-5!'%(!6#01&#9!0(2/!+0!2%0)#412!%&!

1-b(&'X.&#7#-41%-!8%&,9!1-23(61-5!2(&309!-#2,!8%&,9!&%4+4%&!2($$9!(..#&!*+2,9!+*6%)1-+39!

#42:!!=/10!10!(.!4%!'%(!+-6!10!-%4!.&%5&+))#6!+0!14!10!01).3'!kJJ!8%&,!$%&!4/#!2%).#41417#!

31$4#&:!

L+9%*D+3&83",%&I&)3"*D%,&F1,#!4/#!_'.#&4&%./'!J/+0#9!'%(!)+'!/+7#!4%!)+,#!2/+-5#0!*+0#6!%-!'%(&!*%6'!*#1-5!*#+4!

4%!/#33:!=/#!0+)#!2/+-5#0!+&#!+..312+*3#!4%!4/10!./+0#!+0!8#33!K!(0#!4/#!03#6!+-6!J&%83#&!$%&!

3%8#&X*%6'!7%3()#!8%&,!\6%-[4!/+7#!4%!2/+-5#!+-'4/1-5^!1$!'%(&!,-##0!+-6I%&!*+2,!2+-[4!

/+-63#!14:!!]30%9!4/#!0/%(36#&0!+-6!3%8!*+2,!2/+-5#0!+&#!+0!+..312+*3#!+0!8#33:!!=/10!)#+-0!

4/+4!'%(!2+-[4!6%!4/#!+00104+-2#!8%&,!+0!.&#02&1*#69!8/12/!10!$1-#!+-6!'%(!2+-!6#$1-14#3'!

8%&,!+&%(-6!14:&

O,,/,+"*.%&H'9=&I&L+9%*D+3&83",%&

4a,&89'D9%,,/'*&=/10!10!7#&'!#+0'!4%!6%!+-6!4%!.&%5&+):!!T1).3'!(0#!4/#!-%&)+3!HIBIA!.#&2#-4+5#0!+-6!6%!B!

0#40!%$!H!&#.0!$%&!]FF!4/#!8##,0:!=%!+7%16!+-'!2%-$(01%-9!3#4!)#!8&14#!14!%(4g&

D##,!i-#! D##,!=8%! D##,!=/&##!

H!&#.0!+4!OHl! H!&#.0!o!P@l! H!&#.0!o!PHl!

H!&#.0!o!PHl! H!&#.0!o!Z@l! H!&#.0!o!ZHl!H!&#.0!o!ZHl! H!&#.0!o!Y@l! H!&#.0!o!YHl!

!

Page 67: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! %&!

Q0#!4/#!0+)#!#<#&210#!$%&!4/#!0V(+4!+-6!4/#!.&#001-5!7+&1+41%-!K!+33%81-5!'%(!4%!6%!O!4%4+3!

8%&,%(40!$%&!#+2/!31$49!8/12/!)#+-0!4/+4!'%(!8133!5%!4/&%(5/!48%!HIBIA!0#4I&#.!2'23#0:!Q0#!

+!4&+1-1-5!)+<!$%&!#+2/!%$!4/#0#!31$40!K!M!&#2%))#-6!(01-5!ZHXY@l!%$!'%(&!+24(+3!)+<!\%&!

.&#6124#6!)+<^!$%&!'%(!4&+1-1-5!)+<:!

L/C:$%,+&L+9%*D+3&!%C:$"+%&-LL!2&=/10!10!+33!#<.3+1-#69!1-!5&#+4!6#4+139!1-!4/#!HIBIA!?-6!E6141%-:!&

O,,/,+"*.%&H'9=&E+2/!6+'9!M!+-08#&!+*%(4!H@!V(#041%-9!+-6!LY!%$!4/#)!+&#!+*%(4!+00104+-2#!8%&,:!!

=/#&#$%&#9!M!8133!-%8!)+,#!14!.#&$#243'!23#+&!8/'!M!2/%%0#!4/#!+00104+-2#!#<#&210#0!6#4+13#6!

+*%7#!+-6!M!8133!+30%!.&%716#!7+&1+41%-0:&

L"(%+@&LU0"+&R"9&M4!10!#+0'!%-!4/#!0/%(36#&0!+-6!+!5&#+4!8+'!4%!+66!3#5!7%3()#!814/%(4!04&+1-1-5!'%(&!

0/%(36#&0!%&!*#1-5!#<4#&-+33'!&%4+4#6!$%&!3%-5!.#&1%60!%$!41)#:!!M4!10!.#&$#24!$%&!+-!%36#&!

31$4#&!4&'1-5!4%!5#4!04&%-5#&9!04+'!/#+34/'!+-6!*#!+*3#!4%!.&#00:!

M4!10!4/#!dJ&%83#&e!%$!*+&*#330:!!=/#!J&%83#&!10!4/#!#+01#04!+-6!01).3#04!4/1-5!4%!6%:!!;%(!

01).3'!5#4!*#/1-6!4/#!03#6!+-6!.(0/:!!=/#&#!+&#!-%!4#2/-1V(#!5(16#31-#0:!M$!4/#!03#6!6%#0-[4!

)%7#!14!10!01).3#g!#14/#&!6&%.!'%(&!/1.09!%&!4/#!8#15/4!10!4%%!/#+7':!M-!%4/#&!8%&609!5#4!

04&%-5#&:!=/#!TT!"+&!10!)(2/!4/#!0+)#:!!k#4!1-!4/#!'%,#9!.(0/!'%(&!+00!*+2,!+-6!0V(+4:!!

D/#-!'%(!2%)#!(.9!'%(!2+-!04&+1-!+-6!)(023#!'%(&!8+'!4%!4/#!4%.:!!M4!10!4&(3'!+!$(33X*%6'!

)%7#)#-4!8/#-!4/#!8#15/4!*#2%)#0!/#+7'9!+0!+33!'%(!/+7#!4%!8%&&'!+*%(4!10!.(0/1-5!/+&6!

+-6!/%361-5!%-!4%!4/#!'%,#:!

M4!/#3.0!*(136!4/#!6#+631$4!+-6!0V(+4:!!=/#!TT!"+&!10!5&#+4!$%&!04&#-54/#-1-5!'%(&!V(+60!+-6!

4/#!#-41&#!*+2,!016#!%$!4/#!*%6'9!1-23(61-5!/+)04&1-509!53(4#09!3%8!*+2,9!)16!*+2,!+-6!(..#&!

*+2,:!

i-#!%$!4/#!*15!/+-5X(.0!.#%.3#!/+7#!814/!4/10!48%!6+'I8##,!.&%5&+)!10!4/+4!'%(!+&#!%-3'!

6%1-5!4/#!)+1-!31$40!%-2#!#7#&'!48%!8##,0:!"'!(01-5!4/#!TT!"+&!#7#&'!8##,9!'%(!+&#!-%8!

0V(+441-5!#7#&'!8##,:!!=/10!0%37#0!4/+4!.&%*3#)!+-6!4/#!)#-4+3!*3%2,:!

&L+9"/D3+&W%D&X%"1$/(+5Z''1&A'9*/*D&=/#!04&+15/4!3#5!6#+631$4!\TFWF^!+-6!5%%6!)%&-1-5!\kN^!#<#&210#0!+&#!5&#+4!8+'0!4%!

04&#-54/#-!4/#!3%8#&!*+2,9!53(4#0!+-6!/+)04&1-50:!!=/#0#!)(023#0!+&#!#00#-41+3!4%!*(1361-5!

+!5%%6!0V(+4!+-6!6#+631$4:!!"#2+(0#!%$!4/#!)+-'!)(023#0!(0#6!1-!*%4/!%$!4/#!#<#&210#0!+-6!

4/#!*#-#$14!4%!4/#!)+1-!31$409!4/#0#!#<#&210#0!+&#!5&#+4!#<+).3#0!%$!=&+1-1-5!E2%-%)':!

Page 68: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! %'!

=&+1-1-5!E2%-%)'!10!(01-5!4/#!3#+04!+)%(-4!%$!#<#&210#0!814/!4/#!5&#+4#04!%7#&+33!#$$#249!

4/(0!0+71-5!'%(!41)#!+-6!#-#&5':!&

=/#!TFWF!+-6!kN!+&#!*#04!(0#6!814/!+!315/4!4%!)%6#&+4#!8#15/49!8/12/!#-0(&#0!4/+4!'%(&!

$%&)!10!-%4!2%).&%)10#6:!!=%%!%$4#-9!4/#0#!#<#&210#0!+&#!6%-#!(01-5!/#+7'!8#15/409!4(&-1-5!

4/#!TFWF!1-4%!+!6#+631$4!+-6!4/#!kN!1-4%!+!*+6X3%%,1-5!0V(+4:!=/10!/+..#-0!*#2+(0#!4%%!

)(2/!8#15/4!2+(0#0!4/#!/1.0!4%!6&%.!b(04!4%!2%).3#4#!4/#!&#.9!+-6!4/#!3%0#0!140!#$$#2417#-#00!

+-6!.(&.%0#:!!=/#!.(&.%0#!%$!4/#!+00104+-2#!31$40!10!`i=!4%!5#4!5%%6!+4!4/#!kN!%&!TFWF9!*(4!

&+4/#&!4%!04&#-54/#-!4/#!)(023#!5&%(.0!4/+4!/#3.!4/#!0V(+4!+-6!6#+631$4:!!=/#&#!+&#!-%!

2&%8-0!517#-!4%!4/#!k%%6!N%&-1-5!G1-5:!"#2+(0#!4/#!31$40!+&#!*#04!6%-#!814/!+!315/4!4%!

)%6#&+4#!8#15/49!+!/15/#&!7%3()#!2+-!*#!(0#6:!!=/(09!'%(!2+-!(0#!4/#)!4%!5#4!*155#&!+-6!

04&%-5#&:!!

]0!4%!8/12/!\TFWF!%&!kN^!#<#&210#!4%!6%!K!4/10!10!#-41&#3'!(.!4%!'%(!+-6!'%(&!4&+1-1-5!

4#).3+4#:!!=/10!8133!*#!*#44#&!#<.3+1-#6!3+4#&!1-!4/10!0#241%-!*(4!*%4/!+&#!5&#+4!#<#&210#0:!!

L"(%+@&LU0"+&R"9&N"9/"+/'*,&M$!'%(!6%!-%4!8+-4!4%!(0#!+!TT!"+&!\%&!6%-[4!/+7#!+22#00!4%!%-#^!/#&#!10!+!3104!%$!+22#.4+*3#!

7+&1+41%-0:!=/10!10!-%4!#</+(0417#!+0!'%(!)+'!/+7#!2#&4+1-!%-#0!4/+4!'%(!.&#$#&!%&!4%!8/12/!

'%(!/+7#!+22#00:&

• S&%-4!TV(+4!

• "%<!TV(+4!

• _+2,!TV(+4!

• F#5!J&#00!

• T1-53#!F#5!D%&,!\T4#.!Q.9!F(-5#9!i-#!F#5!TV(+4^!

LWXW5ZA&N"9/"+/'*,&• =&+.!"+&!

• T-+42/!k&1.!W#+631$4!

• U+2,!J(330!

• "3%2,!W#+631$4!

• W#$1214!W#+631$4!

• U%)+-1+-!W#+631$4!

• G"!T81-50!\%&!_(-5+&1+-!>%&#!"3+04#&^!

R%*.3&89%,,589%,,&",&O,,/,+"*.%&H'9=&=/#&#!&#+33'!6%#0-[4!-##6!4%!*#!+-'!#<.3+-+41%-!+0!4%!8/'!4/#0#!31$40!+&#!6%-#!+0!

+00104+-2#!31$40!K!4/#'!+&#!)+b%&!#<#&210#0!+-6!/+7#!*##-!.&%7#-!4%!*#!4&#)#-6%(0!

04&#-54/!+-6!)(023#!*(136#&0:!M!+)!+6+)+-4!+*%(4!4/#!(0#!%$!4/#!$%%4*+33!*+&!\%&!T8100!

Page 69: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! %(!

*+&^!8/#-!6%1-5!4/#!7%3()#!8%&,!$%&!+00104+-2#:!!=/#!&#+0%-!$%&!4/10!10!01).3#!K!14!10!

A@@l!#+01#&!%-!4/#!0/%(36#&0:!=/10!6%#0-[4!)#+-!'%(!2+-[4!(0#!4/#!04&+15/4!*+&!$%&!4/#!

7%3()#!4&+1-1-59!&+4/#&!14!10!)#&#3'!+!&#2%))#-6+41%-:!=/10!*+&!/+0!-#(4&+3!/+-63#0!%-!

14!\01)13+&!4%!/%8!%-#!8%(36!/%36!6()**#330!8/#-!.&#001-5^!+-6!10!0%!)(2/!#+01#&!%-!

4/#!0/%(36#&0!+-6!.#20:&

=/#!)+1-!$%2(0!%$!4/#!(..#&!*%6'!+00104+-2#!8%&,!$%&!4/10!4&+1-1-5!10!4%!2/%%0#!+!d*15e!

.&#001-5!#<#&210#!K!+-'!,1-6!%$!.&#00!8133!6%:!!Q01-5!4/#!.&#00!+-6!4/#!*#-2/!.&#00!10!b(04!+-!

#+0'!8+'!4%!5#4!)%&#!8%&,!1-!814/!4/#!)+1-!31$4:!=/#!*15!.124(&#!10!01).3#g!+$4#&!4/#!)+1-!

#<#&210#9!2/%%0#!+!*15!.&#001-5!)%7#)#-4!+-6!6%!/15/X7%3()#!8%&,:!

R%*.3&89%,,589%,,&N"9/"+/'*,&• S%%4*+33!"+&!"#-2/!J&#00!

• S%%4*+33!"+&!J&#00!

• S3%%&!J&#00!

• M-231-#!J&#00!

• ]-'!,1-6!%$!.&#00!6%-#!%-!_+))#&!N+2/1-#!\%&!0%)#4/1-5!01)13+&^!

• W()**#33!J&#001-5!\0(.1-#9!1-231-#!%&!04+-61-5^!

• W1.0!\8#15/4#6!%&!-%-X8#15/4#6^!

• J(0/X(.0!

W"+&H'9=&M!+)!+!*15!*#31#7#&!1-!3+4!8%&,:!!D14/!+33!4/#!.&#001-5!8#[7#!6%-#!%7#&!4/#!'#+&09!14!2#&4+1-3'!

/#3.0!4%!,##.!4/+4!*+3+-2#!*#48##-!.(0/!+-6!.(33:!]-6!01-2#!)%04!%$!(0!/+7#!6%-#!$+&!)%&#!

.&#001-5!4/+-!.(331-5!8#!/+7#!+!3%4!%$!2+42/1-5!(.!4%!6%:&

M!0/%(36!)#-41%-!4/+4!)'!3+4!8%&,!10!+30%!(..#&!*+2,!8%&,9!+0!M!+)!+38+'0!2%-021%(0!%$!

.(331-5!)'!0/%(36#&!*3+6#0!4%5#4/#&!+-6!.1-2/1-5!)'!3+40!+-6!4&+.0!%-!#+2/!)%7#)#-4:!!M!

+)!-%4!7#&'!d8#15/4!2%-021%(0e!8/#-!M!6%!3+4!+-6!(..#&!*+2,!8%&,:!!M-!%4/#&!8%&609!M!6%-[4!

2+&#!/%8!)(2/!8#15/4!M!(0#!%-!&%80!%&!/%8!)+-'!2/1-X(.0!M!2+-!6%:!M-04#+69!M!)+,#!0(&#!

4/+4!M!6%!4/#!)%7#)#-40!2%&&#243':!!])+a1-5!2%-2#.49!&15/4j!!

_%8#7#&9!M!6%!+!3%4!%$!7%3()#!814/!3+4!8%&,:!!M!(0(+33'!6%!AH@X?@@!&#.0!%$!3+4!8%&,I*+3+-2#!

8%&,!\1:#:!8%&,!$%&!4/#!(..#&!*+2,^!.#&!8%&,%(4:!!]34/%(5/!14!10!-%4!8&144#-!1-!4/#!4#).3+4#9!

M!+38+'0!6%!0%)#!,1-6!%$!.(331-5!)%7#)#-4!*#48##-!4/#!)+1-!0#40!\'#09!#7#-!4/#!0V(+4!+-6!

6#+631$4^:!!=/10!10!(0(+33'!2/1-X(.0I.(33X(.09!=X"+&!&%809!$+2#!.(3309!*+-6!.(33X+.+&40!%&!*#-4!

%7#&!3+4#&+3!&+10#0:!!;#+/9!M!,-%8!4/#!3+04!48%!+&#-[4!4#2/-12+33'!d3+4!8%&,e!*(4!4/#'!+&#!

)%7#)#-40!4/+4!/#3.!4%!*+3+-2#!4/#!0/%(36#&!51&63#:!

Page 70: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! &*!

=/#!)+1-!3+4!)%7#)#-4!%$!4/#!6+'!10!+38+'0!0(.#&0#44#6!814/!4/#!)+1-!.&#001-5!+00104+-2#!

8%&,:!!=/10!10!-%4!+!41)#!4%!*#!41)1-5!4/#!&#04!.#&1%60!K!4/10!10!41)#!$%&!)%71-5!0%)#!8#15/4:!!

F#4!4/#!2%-6141%-1-5!/+..#-!%-!4/#!%4/#&!48%!6+'0h!'%(!+&#!1-!4/#!8#15/4!&%%)!4%!5#4!

04&%-5#&!-%4!4%!*#2%)#!+!G1..1-5!`+-2':!!T%!)+,#!#+2/!+-6!#7#&'!0#4!2%(-4:!

N'!48%!)+1-!.(331-5!)%7#)#-40!+&#!U%80!+-6!>/1-0IJ(33X(.0:!!=/10!10!01).3'!*#2+(0#!M!

/+7#!+!5+&+5#!5')!+-6!4/10!10!8/+4!M!/+7#!+22#00!4%:!!]-6!&#+33'9!'%(!2+-[4!5%!8&%-5!814/!

4/#0#!2/%12#0:!

!K'&X"@5H%%=&I&J%K&!%C:$"+%&=/10!-#8!4#).3+4#!10!+!*14!)%&#!b%1-4!+-6!)(023#!$&1#-63'!4/+-!4/#!%4/#&0!+-6!+33%80!'%(!4%!

6%!+33!$%(&!31$40!1-!+!8##,:!!=/#&#!10!+!23#+&!#)./+010!%-!%-#!3%8#&!+-6!%-#!(..#&!*%6'!31$4!

.#&!8##,:!!S%&!#<+).3#9!4/#!8##,!4/+4!'%(!+&#!0V(+441-5!/#+7'9!4/#!6#+631$4!8133!04133!*#!

6%-#:!_%8#7#&9!14!8%-[4!4+,#!+!/(5#!)#-4+3!+-6!./'012+3!2%))14)#-4:!!;%(!04133!5#4!0%)#!

V(+314'!8%&,!1-!+-6!14!0/%(36!04133!*#!&#3+417#3'!/#+7':!

=/#!31$4!4/+4!10!*#1-5!#)./+01a#6!\%-!8##,!%-#!4/#!0V(+4!+-6!4/#!*#-2/!.&#00!+&#!4/#0#!

31$40^!0/%(36!*#!517#-!'%(&!$(33!+44#-41%-!+-6!4/10!8/#-!JU[0!+&#!+2/1#7#69!C%,#&0!0#40!6%-#!

+-6!7%3()#!8%&,!6%-#:!!

H%%=&V*%&

X"@&V*%& X"@&!K'&

TV(+4!K!HIBIA!0#40!+-6!&#.0! "#-2/!J&#00!K!HIBIA!0#40!+-6!&#.0!

W#+631$4!K!OHl!<!B9!PHl!<!B9!ZHl!<!B! J&#00!X!OHl!<!B9!PHl!<!B9!ZHl!<!B!]00104+-2#!D%&,! ]00104+-2#!D%&,&

&

H%%=&!K'&

X"@&V*%& X"@&!K'&

TV(+4!K!OHl!<!B9!PHl!<!B9!ZHl!<!B! J&#00!K!HIBIA!0#40!+-6!&#.0!

W#+631$4!K!HIBIA!0#40!+-6!&#.0! "#-2/!J&#00!X!OHl!<!B9!PHl!<!B9!ZHl!<!B!]00104+-2#!D%&,! ]00104+-2#!D%&,&

!

`%4#g!=/#!OHl9!PHl9!ZHl!$%&!B!&#.0!2+-!*#!2/+-5#6!4%!+-'!%$!4/#!$%33%81-5!\+33!

.#&2#-4+5#0!*+0#6!%-!4/#!4&+1-1-5!)+<^g!

• P@l<B9!Z@l<B9!Y@l<B!

• PHl<H9!ZHl<B9!YHl<A!

• Z@l<A9!Y@l<A9!A@@l<A!

Page 71: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! &)!

LeLeLe&I&L/*D$%,?&L:%%1?&L/f%&=/#!4&+1-1-5!6+'0!.#&!8##,!+&#!(.!4%!'%(!K!4/10!2+-!2/+-5#!$&%)!8##,!4%!8##,!+0!'%(&!

&#2%7#&'!)+'!7+&':!!M!/15/3'!&#2%))#-6!4+,1-5!%-#!%&!48%!6+'0I*#48##-!0#001%-0:!

S%(&!)+1-!8%&,%(40g!0V(+49!*#-2/!.&#009!.&#00!+-6!6#+631$4:!=/10!&#)+1-0!+!2%-04+-4!$&%)!

4/#!%&151-+3!HIBIA!8%&,%(4:!

]33!.#&2#-4+5#0!+&#!*+0#6!%-!'%(&!4&+1-1-5!)+<!\=N^:!!F1,#!4/#!%&151-+3!HIBIA!8%&,%(49!

'%(&!=N!*#51-0!+4!Y@l!%$!'%(&!AUN:!

]$4#&!4/&##!$(33!8%&,%(40!%$!#+2/!31$49!'%(&!=N!8133!5%!(.!HXA@!.%(-60!$%&!4/#!(..#&I3%8#&!

*%6'!31$40:!!M4!)+'!4+,#!'%(!4/&##!8##,0!%&!01<!8##,0!4%!$1-10/!+!2'23#:!!=/10!6#.#-60!#-41&#3'!

%-!/%8!%$4#-!'%(!4&+1-:!

S%&!#7#&'!8#15/4!4&+1-1-5!8%&,%(4!4/+4!'%(!6%9!'%(!)(04!6%!%-#!&#2%7#&'!0#001%-:!!;%(&!

&#2%7#&'!8%&,!NQT=!*#!4+,#-!+0!0#&1%(03'!+0!'%(&!8#15/4!4&+1-1-5:!

;%(!)(04!#+4:!!=/10!0/%(36!*#!+!517#-!8/#-!4&+1-1-5!$%&!04&#-54/!+-6!2%)*1-1-5!14!814/!01a#!

+-6!0.##6!8%&,9!*(4!4/#&#!10!-#8!*&##6!%$!)+3#!%(4!4/#&#!+-6!14!6%#0!-%4!3%%,!5%%6!$%&!4/#!

$(4(&#:!!dW1#40e!/+7#!&#.3+2#6!2%))%-!0#-0#:!!M!8133!-%4!6102(00!61#4!8/#-!#7#&'%-#!,-%80!

+!=X"%-#!+-6!+!53+00!%$!)13,!\3%%,!+4!4/#!*15!.124(&#r^!+&#!)%&#!2%-6(217#!4%!31$41-5!*15!

8#15/40!4/+-!4(-+!04($$#6!1-!+!3%8X2+&*!.14+:!!M$!'%(!6%!-%4!,-%8!/%8!4%!#+4!+!04#+,9!4/#-!

4/10!8%&,%(4!10!-%4!$%&!'%(:!

W#3%+60!+&#!6%-#!*'!/%8!'%(!$##3!+-6!+&#!(.!4%!'%(:!!]!6#3%+6!8##,!10!01).3'!6%1-5!4/#!

)+1-!31$40!$%&!B!0#40!%$!H!&#.0!+4!P@l!+-6!31443#!4%!-%!+00104+-2#!8%&,:!;%(!8133!-%4!6%!4/#!

H<A@!4&+1-1-5!6(&1-5!+!6#3%+6:!!!

_#&#!10!4/#!*+012!6+13'!4#).3+4#!

L:%%1& "%<!C().09!_(&63#!C().09!F%-5!C().09!C().!U%.#9!N#6121-#!"+33!=/&%809!A@!'+&6!0.&1-40I04+&40!\AHXB@!b().0!%&!4/&%80!.#&!6+'^!

L+9%*D+3& H!01-53#0!+4!Y@lf!%$!'%(&!=&+1-1-5!N+<!

L/f%& _'.#&4&%./'!J/+0#!K!H!0#40!%$!A@!&#.0!+4!+..&%<1)+4#3'!H@l!%$!'%(&!=N:!T4&#-54/!J/+0#!K!>/%%0#!+-'!%-#!%$!4/#0#!+00104+-2#!4#).3+4#0g!T1).3#04!T4&#-54/!=#).3+4#9!H[0!J&%5&#001%-9!%&!B<H!

!

L:%%1&i-!4/#!$1#369!1-!4/#!8#15/4!&%%)!+-6!%-!4/#!&%+69!0.##6!,1330:!]-6!4/#&#!10!-%!*#44#&!8+'!4%!

3#+&-!/%8!4%!(0#!'%(&!*%6'!+0!+!4%4+3!(-14!31,#!$%33%81-5!4/#!#<+).3#!%$!+4/3#4#0:!;%(!2+-!6%!

+33!4/#!0V(+40!814/!*+-60!4/+4!'%(!8+-49!*(4!'%(!8133!-%4!5#4!$+04!+-6!#<.3%017#!(-3#00!'%(!

Page 72: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! &"!

6%!4/1-50!%(4016#!%$!4/#!8#15/4!&%%):!!=/#!$+04#049!)%04!#<.3%017#!.#%.3#!%-!#+&4/!4/&%8!

+-6!b().:!T%!$%33%8!4/#1&!3#+6!%&!*#!3#$4!*#/1-6:!F#+&-!4%!(0#!'%(&!#-41&#!*%6':!!

=/#!*#04!8+'0!4%!6%!4/10!+&#!01).3#g!4/&%8!%*b#2409!b().!%7#&!+-6!%-4%!4/1-50!+-6!3#+&-!

/%8!4%!6%!0/%&4!*(&040!%$!0.&1-40:!!=/#0#!1-23(6#!*%<!b().0!\.&%*+*3'!4/#!#+01#04^9!/(&63#!

b().09!b().1-5!%7#&!*%<#0I2%-#09!b().1-5!$%&!6104+-2#!\04+-61-5!3%-5!b().^!+-6!b().1-5!

$%&!/#15/4!\4%(2/1-5!4/#!&1)!%$!+!*+0,#4*+33!/%%.^:!!;%(!+30%!-##6!4%!3#+&-!4%!3+-6!+-6!&#+24:!!

=/10!10!01).3#:!!M-04#+6!%$!0412,1-5!4/#!3+-61-5!%$!+!*%<!b().!%&!/(&63#!b().9!'%(!V(12,3'!

b().!%7#&!+-%4/#&!/(&63#!%&!%-4%!+-%4/#&!*%<:!!=/10!10!4&(#!.3'%)#4&12!8%&,:!

=/&%81-5!)#6121-#!*+330!%7#&/#+6!\*+2,8+&60!+-6!$%&8+&60^9!$&%)!4/#!,-##09!2/#04!

.+00#09!01-53#!+&)!4/&%80!\4/1-,!0/%4!.(4^!+&#!+33!5&#+4!8+'0!%$!31-,1-5!4/#!(..#&!+-6!3%8#&!

*%6'!4%!%-#!2%/#017#!(-14:!!

A@X?@!'+&6!0.&1-40!6%-#!$&%)!+!7+&1#4'!%$!04+&41-5!.%0141%-0!+&#!5&#+4!$%&!6#7#3%.1-5!*%6'!

+8+&#-#00!+-6!#<.3%017#-#00:!!=/10!8%(36!1-23(6#!?X.%1-4!04+-2#9!BX.%1-4!04+-2#9!LX.%1-4!

04+-2#!\*#+&!2&+83!.%0141%-^9!%-!,-##09!%-!*+2,9!%-!04%)+2/9!01441-5!6%8-!+-6!$&%)!+!3(-5#!

.%0141%-:!

]0!+!&#$#&#-2#9!M!31,#!4%!.#&$%&)!+*%(4!B@!d&#.0e!.#&!0#001%-:!!=/10!2+-!*#!61716#6!+-'!8+'!

'%(!0##!$14:!!A@!b().09!A@!4/&%80!+-6!A@!04+&40!X!M!31,#!4%!7+&'!14!$&%)!41)#!4%!41)#!+-6!,##.!

)'0#3$!+)(0#6:!!S%&!#<+).3#g!

• B<H!*%<!b().0!\AH!&#.0^!

• A@!%7#&/#+6!)#6!*+33!4/&%80!\A@!&#.0^!

• H!A@X'+&6!0.&1-40!

L+9%*D+3&=/10!10!7#&'!01).3#!K!.#&$%&)!H!01-53#0!+4!Y@l!%$!'%(&!4&+1-1-5!)+<:!!;%(!2+-!2/%%0#!4%!

8%&,!(.!/#+71#&!4/+-!Y@l!*(4!'%(!6%-[4!8+-4!4%!)100!4/#!8#15/4:!;%(!2+-!+30%!6%!)%&#!

4/+-!H!01-53#0:!=/#!)1-1)()!10!H!0#40!%$!A!&#.!+4!Y@l!%$!'%(&!4&+1-1-5!)+<:!!T1-2#!)%04!

.#%.3#!4&+1-!L!6+'0I8##,9!4/#!*+012!3+'%(4!10!01).3#g&

X"@&V*%& X"@&!K'& X"@&!39%%& X"@&<'09&

J&#00! W#+631$4! "#-2/!J&#00! TV(+4!+-6!J%8#&!>3#+-!

!

L/f%&S%&!4/#!/'.#&4&%./'!./+0#!%$!4/10!.&%5&+)9!M!&#2%))#-6!6%1-5!H!0#40!%$!A@!&#.0!+4!+&%(-6!

H@l:!!M!+30%!&#2%))#-6!/+71-5!+!4&+1-1-5!)+<!$%&!#+2/!#<#&210#!'%(!6%:!!;%(!6%-[4!/+7#!4%!

6%!+33!4/#!0#40!+4!%-#!8#15/4h!'%(!2+-!.'&+)16!(.!%&!6%8-!6#.#-61-5!%-!/%8!'%(!$##3:!!;%(!

Page 73: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! &#!

2+-!(0#!+!8#15/4!4/+4!10!/#+71#&!%&!315/4#&!4/+-!H@l:!!]33!4/+4!)+44#&0!10!4/+4!'%(!5#4!4/#!

8%&,!6%-#:!!=/10!10!-%4!+*%(4!)%71-5!4/#!8#15/4!X!14[0!+*%(4!*(1361-5!)(023#:&

;%(!2+-!2/%%0#!4%!6%!+!%-#X3#5!)%7#)#-4!$%&!4/#!/'.#&4&%./'!./+0#!K!'%(!+&#!$&##!4%!6%!H!

0#40!%$!A@!&#.0!814/!4/10!#<#&210#!\%*71%(03'!'%(!6%-[4!8%&,!%-!l[0!814/!%-#X3#5!

)%7#)#-40!01-2#!%-3'!+!4%%4/3#00!)%-5&#3!8%(36!4&'!4%!)+<!%(4!%-!+!%-#X3#5!)%7#)#-4^:!!

;%(!2+-!+30%!2/%%0#!4%!6%!H!0#40!%$!O!&#.0!814/!%-#X3#5!8%&,:!

D/#-!'%(!2/%%0#!4/#!)%7#)#-49!M!&#2%))#-6!`i=!2/%%01-5!4/#!0+)#!)%7#)#-4!'%(!616!

01-53#0!814/:!!J12,!+!)%7#)#-4!4/+4!10!01)13+&!1-!-+4(&#:!!_#&#!10!+!3104!%$!#<+).3#0g!

!

LU0"+&L/f%& X%"1$/(+&L/f%& R%*.3&89%,,589%,,&

L/f%&"%<!TV(+4! k%%6!N%&-1-5!\6%-#!315/49!

-%!.#&2#-4+5#0!(0#6^!W()**#33!.&#001-5!\$3+49!1-231-#9!04+-61-5^!

S&%-4!TV(+4! T4&+15/4!F#5!W#+631$4!\6%-#!315/49!-%!.#&2#-4+5#0!(0#6^!

M-231-#!J&#00!

T+$#4'!"+&!TV(+4! T-+42/!k&1.!W#+631$4! S3%%&!J&#00!

F#5!J&#00! W#$1214!W#+631$4! S%%4*+33!"+&!\$3+49!1-231-#9!04+-61-5^!

_+2,!TV(+4! =&+.!"+&! "%+&6!J&#00!\7+&1%(0!*%+&60^!

i-#XF#5!N%7#)#-40!\3(-5#9!04#.!(.9!%-#!3#5!0V(+4^!

U+2,!J(33! D#15/4#6!W1.0!

! ! !!

O,,/,+"*.%&H'9=&`%8!M!,-%8!M[33!-##6!4%!+66&#00!4/10!0%!/#&#!10!)'!04+4#)#-4!K!+33!+00104+-2#!8%&,!6%-#!

6(&1-5!4/10!.&%5&+)!/+0!4%!*#!5#+&#6!4%8+&60!.&#/+*1314+41%-!+-6!1)*+3+-2#0:!!=/10!10!-%4!+!*%6'*(1361-5!.&%5&+)9!4/10!10!+!.&%5&+)!4%!)+,#!'%(!*155#&9!$+04#&!+-6!04&%-5#&:!!T%9!

-%4/1-5!10!%.#-!$%&!6#*+4#:&

]00104+-2#!8%&,!8133!*#!+-'!,1-6!%$!3+4I(..#&!*+2,!8%&,9!+*6%)1-+3!4&+1-1-5!+-6!8%&,!$%&!

4/#!&%4+4%&!2($$:!!]-'!3%8!*+2,!4&+1-1-5!NQT=!*#!6%-#!814/!+!*+2,!&+10#!%&!&#7#&0#!

/'.#&#<4#-01%-:!!>(&30!2+-!*#!6%-#!4%!/#3.!0/%(36#&0!+-6!#3*%80:!!_+)04&1-5!8%&,!2+-!*#!

6%-#!814/!+!53(4#X/+)!&+10#:!M-!0/%&49!+33!+00104+-2#!8%&,!10!4%!*#!-%-X1-4&(017#!4%!4/#!)+1-!

8%&,:!M$!1-!6%(*49!3#+7#!14!%(4:!;%(!6%-[4!-##6!14:!

Page 74: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! &+!

L%++/*D&0:&@'09&7YGH%%=&LLL&89'D9"C&

=/10!10!7#&'!#+0'9!+-6!M[33!%(431-#!14!2%).3#4#3'!$%&!'%(:!=/#!$1&04!01<!8##,0!8133!*#!4/#!%$$X

0#+0%-!./+0#:!=/#!0#2%-6!01<X8##,!./+0#9!8133!*#!4/#!.&#.!./+0#!$%&!.#+,1-5:!

</9,+&6GH%%=&83",%&-V((&L%",'*2&

A'*1"@& !0%,1"@& !309,1"@& <9/1"@&

T.##6!D%&,!\b().09!4/&%809!0.&1-40^!

T.##6!D%&,!\b().09!4/&%809!0.&1-40^!

T.##6!D%&,!\b().09!4/&%809!0.&1-40^!

T.##6!D%&,!\b().09!4/&%809!0.&1-40^!

J&#00!K!H!01-53#0!+4!Y@l!%$!'%(&!=N!

W#+631$4!K!H!01-53#0!+4!Y@l!%$!'%(&!=N!

"#-2/!J&#00!K!H!01-53#0!+4!Y@l!%$!'%(&!=N!

TV(+4!K!H!01-53#0!+4!Y@l!%$!'%(&!=N!

W()**#33!"#-2/!J&#00!K!H!0#40!%$!A@!&#.0!

T4&+15/4!F#5!W#+631$4!K!H!0#40!%$!A@!&#.0!

M-231-#!J&#00!K!H!0#40!%$!A@!&#.0!

TT!"+&!TV(+4!K!H!0#40!%$!A@!&#.0!

F+4IQ..#&!"+2,I"12#.0!

]*6%)1-+3!D%&,! F+4IQ..#&!"+2,I"12#.0!

]*6%)1-+3!D%&,!

!

L%.'*1&6GH%%=&83",%&-V((&L%",'*2&&`%4#g!!"#!0(&#!4%!1-2&#+0#!'%(&!=N!%-!'%(&!(..#&X*%6'!)%7#)#-40!*'!H!.%(-60!+-6!'%(&!

3%8#&X*%6'!)%7#)#-40!*'!A@!.%(-60^:&

A'*1"@& !0%,1"@& !309,1"@& <9/1"@&

T.##6!D%&,!\b().09!4/&%809!0.&1-40^!

T.##6!D%&,!\b().09!4/&%809!0.&1-40^!

T.##6!D%&,!\b().09!4/&%809!0.&1-40^!

T.##6!D%&,!\b().09!4/&%809!0.&1-40^!

J&#00!K!H!01-53#0!+4!Y@l!%$!'%(&!=N!

W#+631$4!K!H!01-53#0!+4!Y@l!%$!'%(&!=N!

"#-2/!J&#00!K!H!01-53#0!+4!Y@l!%$!'%(&!=N!

TV(+4!K!H!01-53#0!+4!Y@l!%$!'%(&!=N!

W"!M-231-#!J&#00!K!H!0#40!%$!A@!&#.0!

k%%6!N%&-1-5!K!H!0#40!%$!A@!&#.0!

S3%%&!J&#00!K!H!0#40!%$!A@!&#.0!

F#5!J&#00!K!H!0#40!%$!A@!&#.0!

F+4IQ..#&!"+2,I"12#.0!

]*6%)1-+3!D%&,! F+4IQ..#&!"+2,I"12#.0!

]*6%)1-+3!D%&,!

!

`%8!8#!04+&4!4/#!.&#.!./+0#!4%!.#+,:!!S%&!4/10!./+0#9!&#.3+2#!4/#!dH<A@e!814/!4/#!dH[0!

J&%5&#001%-e:!!]33!01<!8##,0!%$!4/#!.&%5&+)!8133!(0#!4/#!0+)#!31$40!$%&!4/#!H[0!J&%5&#001%-:!!

U#)#)*#&!4/+4!+$4#&!4/#!4/1&6!8##,!%$!4/10!.&#.!./+0#9!'%(!NQT=!1-2&#+0#!'%(&!=N:!]30%9!

6%-[4!*#!+$&+16!4%!8%&,!(.!/15/#&!%-!'%(&!01-53#0:!

89%:&83",%&I&</*"$&L/E&H%%=,&

A'*1"@& !0%,1"@& !309,1"@& <9/1"@&

Page 75: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! &$!

T.##6!D%&,!\b().09!4/&%809!0.&1-40^!

T.##6!D%&,!\b().09!4/&%809!0.&1-40^!

T.##6!D%&,!\b().09!4/&%809!0.&1-40^!

T.##6!D%&,!\b().09!4/&%809!0.&1-40^!

J&#00!K!H!01-53#0!+4!Y@l!%$!'%(&!=N!

W#+631$4!K!H!01-53#0!+4!Y@l!%$!'%(&!=N!

"#-2/!J&#00!K!H!01-53#0!+4!Y@l!%$!'%(&!=N!

TV(+4!K!H!01-53#0!+4!Y@l!%$!'%(&!=N!

M-231-#!J&#00!K!B<H! S&%-4!TV(+4!K!B<H! S3%%&!J&#00!K!B<H! =&+.!"+&!W#+631$4!K!B<H!

F+4IQ..#&!"+2,I"12#.0!

]*6%)1-+3!D%&,! F+4IQ..#&!"+2,I"12#.0!

]*6%)1-+3!D%&,!

!

N'$0C%&H'9=&I&^45_4&=/10!)15/4!*#!4/#!#+01#04!8%&,%(4!4%!.3+-!+-6!4&+1-!814/!1-!4/#!8%&369!#7#-!#+01#&!4/+-!4/#!

%&151-+3!HIBIA!.&%5&+):!=/10!10!+30%!%-#!%$!4/#!*#04!8+'0!4%!4&+1-!1$!'%(!+&#!+-!+67+-2#6!

31$4#&:!M$!'%(!+&#!04133!04(2,!1-!4/#!*%6'*(1361-5X)%6#9!4/#-!4/10!10!`i=!$%&!'%(:!!!

]!Fi=!%$!+(4%X&#5(3+41%-!10!-##6#6!$%&!4/10!.&%5&+)9!0%!#<.#&1#-2#!10!-#2#00+&'!4%!0(22##6:!

;%(!8133!/+7#!4%!+6b(04!4/#!-()*#&!%$!0#40!+-6!-()*#&!%$!4&+1-1-5!6+'0!*+0#6!%-!/%8!'%(!

$##39!'%(&!%8-!#<.#&1#-2#0!+-6!/%8!'%(&!*%6'!&#+240:!!!

M-!4/10!4&+1-1-5!.&%5&+)9!4/#&#!+&#!48%!8%&,%(40g!+-!d]!D%&,%(4e!+-6!+!d"!D%&,%(4e:!=/#!]!

D%&,%(4!2%-01040!%$!48%!#<#&210#0!K!4/#!0V(+4!+-6!4/#!*#-2/!.&#00:!!=/#!"!D%&,%(4!2%-01040!

%$!4/#!6#+631$4!+-6!4/#!.&#00:!!=/#0#!$%(&!#<#&210#0!)+,#!(.!4/#!*(3,!%$!'%(&!4&+1-1-5:!!;%(!

2+-!2/%%0#!8/+4#7#&!'%(!8+-4!4%!6%!814/!+00104+-2#!8%&,!*(4!3#4[0!0+'!4/10g!1$!'%(!/+7#!

#-#&5'!%&!-##6!4%!6%!+-'4/1-5!%4/#&!4/+-!4/#0#!31$40!+-6!1-b(&'I0(..%&417#!+00104+-2#!8%&,9!

'%(!+&#!23#+&3'!-%4!(01-5!4/#!.&%5&+)!2%&&#243':!!=/10!10-[4!4&+1-1-5!$%&!4/#!.#%.3#!8/%!-##6!

4%!d$##3!31,#!4/#'!-##6!4%!5#4!0%&#e!%&!(0#!+-'!-()*#&!%$!8%&,%(4!.&%5&+)0!4/+4!/16#!

*#/1-6!dDiUG!_]UWrre!*#2+(0#!4/#'!6%-[4!,-%8!/%8!4%!8%&,!0)+&4:!!]33!4/#!&#.0!6%-#!+&#!

2&10.!+-6!'%(!0/%(36!8+3,!%(4!%$!4/#!8#15/4!&%%)!814/%(4!*#1-5!8%&-!6%8-I%(4:!

;%(!2+-!6%!+0!)+-'!d]e!+-6!d"e!8%&,%(40!+!8##,!+0!'%(!8+-4:!!;%(!2+-!+30%!)1<I)+42/!

0%)#!.%&41%-0!%$!4/#!4&+1-1-5:!!

=/#!%*b#2417#!%$!4/10!.&%5&+)!10!4%!=U]M`9!-%4!4%!4#04!'%(:!!=/10!10!4/#!)+1-!61$$#&#-2#!

*#48##-!4/10!.&%5&+)!+-6!4/#!HIBIA!.&%5&+)!+-6!0%)#!%$!4/#!%4/#&!7+&1+41%-0:!J#&0%-+33'9!

M!3%7#!4#041-5!)'0#3$!814/!JU!0#40!+-6!.(0/1-5!#7#&'!6+':!"(4!%-2#!'%(!5#4!4%!+!?<!

*%6'8#15/4!*#-2/!.&#00!+-6!+!B<!0V(+4!+-6!6#+631$49!4/1-50!+&#-[4!4/#!0+)#:!!=/%0#!%$!'%(!

8/%!/+7#!&#+2/#6!4/10!.%1-4!1-!'%(&!4&+1-1-5!,-%8!#<+243'!8/+4!M[)!4+3,1-5!+*%(4!K!'%(!

2+-[4!)+1-4+1-!4/10!3#7#3!'#+&X&%(-6:!!T%!8#!(0#!)(341.3#!0#40!+4!315/4#&!8#15/40!4%!*(136!

04&#-54/!+-6!0.##6:!!F#4!)#!)+,#!4/10!23#+&!K!4/10!10!`i=!6'-+)12!8%&,:!!=/10!10!0(*X)+<!

4&+1-1-5!+4!140!$1-#04!+-6!4/10!10!8/+4!14[0!6#015-#6!$%&:!

Page 76: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! &%!

S%&!4/#!)+1-!31$409!'%(!/+7#!48%!8#15/40!K!4/#!$1&04!8#15/4!10!+&%(-6!PHl!%$!'%(&!)+<!+-6!

4/#!0#2%-6!10!ZHl:!]5+1-9!4/#0#!+&#!+38+'0!+..&%<1)+41%-0!+-6!4/#'!+&#!+38+'0!*+0#6!%-!

'%(&!4&+1-1-5!)+<9!-%4!'%(&!2%).#41417#!)+<:!!D/'!8%(36!'%(!*+0#!+-'!31$4!1-!4&+1-1-5!%-!

'%(&!2%).#4141%-!)+<j!!M4!)+,#0!a#&%!0#-0#:!

^4g&N'$0C%&H'9=&

d]e!D%&,%(4! d"e!D%&,%(4!TV(+4! W#+631$4!

"#-2/!J&#00! J&#00!

BXA@!0#40!%$!BXH!&#.0!o!PHl!

BXA@!0#40!%$!BXH!&#.0!o!PHl!\;%(!2+-!6%!AX?!&#.0!814/!4/#!6#+631$4^!

!

=/#!d]e!D%&,%(4!2%-01040!%$!)(341.3#!0#40!%$!BXH!&#.0!+4!+&%(-6!PHl:!!=/#!d"e!D%&,%(4!

2%-01040!%$!)(341.3#!0#40!%$!B!&#.0!+4!+&%(-6!ZHl:!!_%8!)+-'!0#40!'%(!6%!+&#!*+0#6!%-!+!

-()*#&!%$!7+&1+*3#0!+-6!'%(!2+-!*(136!(.!'%(&!7%3()#!%7#&!0#7#&+3!8##,0:!!S%&!#<+).3#g!

H%%=,&7G6&

• TV(+4I"#-2/!J&#00!<!B!41)#0I8##,!K!H!0#40!%$!H!&#.0!

H%%=,&]GF&

• TV(+4I"#-2/!J&#00!<!B!41)#0I8##,!K!Z!0#40!%$!H!&#.0!

M$!'%(!8+-4!4%!0V(+4!#7#&'!6+'9!'%(!2+-!*(136!(.!4/#!7%3()#!%7#&!4/#!0.+-!%$!+!'#+&!(01-5!

4/10!)#4/%6:!!"#51-!0V(+441-5!B!41)#0I8##,!814/!B!0#40!%$!H!&#.0:!=/#-!*(136!(.!4%!H!0#40!%$!

H!&#.0:!=/#-!*(136!(.!4%!L!41)#0I8##,!+-6!0%!%-9!+-6!0%!%-:!!=/#!,#'!10!*(1361-5!7%3()#!

%7#&!+!.#&1%6!%$!+!'#+&!+-6!+..&%+2/1-5!14!)#4/%612+33'9!814/!.(&.%0#:!

;%(!2+-!0.#-6!V(14#!+!*14!%$!41)#!8%&,1-5!1-!4/#!PHl!a%-#!K!4/10!8133!/#3.!'%(!*(136!

04&#-54/9!+-6!)%04!1).%&4+-43'9!-%4!,133!'%(:!!!

=/#!ZHl!4&+1-1-5!a%-#!2+-!*#!(0#6!$%&!BXO!8##,0!%&!0%!+-6!10!+!5&#+4!8+'!4%!*(136!4%!+!

0/%&4!\AX?!8##,0^!.#+,1-5!./+0#:!!

E7#-4(+33'!'%(!8133!$1-6!4/#!08##4!0.%4!$%&!4/#!7%3()#!4/+4!8%&,0!$%&!'%(!+-6!$%&!#+2/!31$4:!!

;%(!)+'!$1-6!4/+4!'%(!2+-!0.#-6!)%&#!41)#!+-6!0#40!0V(+441-5!+-6!.&#001-5!1-!4/#!PHl!

&+-5#!+-6!4/+4!'%(&!*#-2/!.&#00!+-6!6#+631$4!&#V(1&#!3#00!7%3()#:!!i&!'%(!)+'!$1-6!4/+4!4/#!

0V(+4!%-3'!-##60!L!8##,0!1-!4/#!PHl!a%-#!8/13#!4/#!*#-2/!.&#00!+-6!6#+631$4!4/&17#!4/#&#:!!

;%(!)+'!/+7#!4%!)1<!+-6!)+42/!V(14#!+!*14!4%!$1-6!4/#!.#&$#24!7%3()#!$%&!#+2/!31$4:!!"(4!4/10!

10!8/+4!)+,#0!4&+1-1-5!$(-!K!4/#!8%&,!+-6!2%))14)#-4!4%!*#!5&#+4:!

Page 77: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! &&!

_4g&N'$0C%&H'9=&

d]e!D%&,%(4! d"e!D%&,%(4!

TV(+4! W#+631$4!"#-2/!J&#00! J&#00!

BXA@!0#40!%$!B!&#.0!o!ZHl!

BXA@!0#40!%$!B!&#.0!o!ZHl!\;%(!2+-!6%!AX?!&#.0!814/!4/#!6#+631$4^!

!

=/#!,#'!10!4%!04+&4!814/!4/#!+)%(-4!%$!7%3()#!'%(!2+-!/+-63#!+-6!.(0/!14!(.!03%83':!!W%-[4!

4&'!4%!*#!+!/#&%!814/!4/10!,1-6!%$!4&+1-1-5!+-6!*14#!%$$!)%&#!4/+-!'%(!2+-!/+-63#!K!4+,#!+!

5%%6!'#+&!%$!.(0/1-5!'%(&!4&+1-1-5!7%3()#:!!M$!'%(!8+-4!4%!5#4!04+&4#69!/#&#!10!+!0+).3#!

.&%5&+)g!!

D##,0!AXB!

A'*1"@& !0%,1"@& !309,1"@& <9/1"@&

TV(+4!K!B!0#40!%$!H!&#.0!o!PHl!

W#+631$4!X!B!0#40!%$!B!&#.0!o!PHl!

TV(+4!K!B!0#40!%$!H!&#.0!o!PHl!

W#+631$4!X!B!0#40!%$!B!&#.0!o!PHl!

"#-2/!J&#00!X!B!0#40!%$!H!&#.0!o!PHl!

J&#00!X!B!0#40!%$!H!&#.0!o!PHl!

"#-2/!J&#00!X!B!0#40!%$!H!&#.0!o!PHl!

J&#00!X!B!0#40!%$!H!&#.0!o!PHl!

!

D##,0!LXO!

A'*1"@& !0%,1"@& !309,1"@& <9/1"@&

TV(+4!K!H!0#40!%$!H!&#.0!o!PHl!

W#+631$4!X!H!0#40!%$!A!&#.0!o!PHl!

TV(+4!K!H!0#40!%$!H!&#.0!o!PHl!

W#+631$4!X!H!0#40!%$!A!&#.0!o!PHl!

"#-2/!J&#00!X!H!0#40!%$!H!&#.0!o!PHl!

J&#00!X!H!0#40!%$!H!&#.0!o!PHl!

"#-2/!J&#00!X!H!0#40!%$!H!&#.0!o!PHl!

J&#00!K!B!0#40!%$!H!&#.0!o!PHl!

!

D##,0!PXY!

A'*1"@& !0%,1"@& !309,1"@& <9/1"@&

TV(+4!K!H!0#40!%$!B!&#.0!o!ZHl!

W#+631$4!X!B!0#40!%$!A!&#.0!o!ZHl!

TV(+4!K!H!0#40!%$!B!&#.0!o!ZHl!

W#+631$4!K!B!0#40!%$!A!&#.0!o!ZHl!

"#-2/!J&#00!X!H!0#40!%$!B!&#.0!o!ZHl!

J&#00!X!H!0#40!%$!B!&#.0!o!ZHl!

"#-2/!J&#00!X!H!0#40!%$!B!&#.0!o!ZHl!

J&#00!K!H!0#40!%$!B!&#.0!o!ZHl!

!

D##,0!A@XA?!

A'*1"@& !0%,1"@& !309,1"@& <9/1"@&

TV(+4!K!P!0#40!%$!B! W#+631$4!X!H!0#40!%$!A! TV(+4!K!P!0#40!%$!B! W#+631$4!K!H!0#40!%$!A!

Page 78: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! &'!

&#.0!o!ZHl! &#.0!o!ZHl! &#.0!o!ZHl! &#.0!o!ZHl!

"#-2/!J&#00!XP!0#40!%$!B!&#.0!o!ZHl!

J&#00!XP!0#40!%$!B!&#.0!o!PHl!

"#-2/!J&#00!X!P!0#40!%$!B!&#.0!o!ZHl!

J&#00!K!P!0#40!%$!B!&#.0!o!ZHl!

!

]0!'%(!2+-!0##9!'%(!2+-!03%83'!*(136!4/10!(.!%7#&!41)#!+-6!1$!'%(!/+7#!+!)##4!2%)1-5!(.9!+33!

'%(!-##6!4%!6%!10!4&+-0141%-!$%&!B!8##,0!1-4%!4/#!ZHl!./+0#9!4/#-!?XL!8##,0!%$!/1441-5!

+&%(-6!YHl!+-6!'%(!+&#!5%%6!4%!5%:!!J3#+0#!-%4#!4/+4!4/#!.#&2#-4+5#0!+&#!+33!(0#6!+0!

5(16#31-#0:!!i-#!.#&0%-!8/%!(0#6!4/10!.&%5&+)!(0#6!BOH!$%&!/10!PHl!8%&,!+-6!LHH!$%&!/10!

ZHl!8%&,:!]$4#&!Z!8##,09!/#!0V(+44#6!HH@!$%&!L!&#.0:!_10!#-6!.&%6(24!10!+33!4/+4!2%(-40h!

.#&$%&)+-2#!10!#7#&'4/1-5:!!M4[0!+33!+*%(4!04+&41-5!+4!4/#!+..&%.&1+4#!3#7#3:!

8%"=/*D&83",%&=/10!10!6#015-#6!$%&!4/#!2%).#41417#!31$4#&!+-6!8133!+33%8!4/#)!4%!.#+,!$%&!+!)##4:!!=/#!

.#+,1-5!./+0#!8133!3+04!?XL!8##,0:!!=/#!+)%(-4!%$!41)#!8133!6#.#-6!%-!4/#!31$4#&!+-6!8133!/#!

8133!/+7#!4%!(0#!/10!#<.#&1#-2#!+-6!*#04!b(65)#-4:&

A'*1"@& !0%,1"@& !309,1"@& <9/1"@&

TV(+4!K!HXP!0#40!%$!A!&#.!o!YHl!

W#+631$4!K!BXH!0#40!%$!A!&#.0!o!YHl!

TV(+4!K!HXP!0#40!%$!A!&#.!o!YHl!

W#+631$4!K!BXH!0#40!%$!A!&#.0!o!YHl!

"#-2/!J&#00!XHXP!0#40!%$!A!&#.!o!YHl!

J&#00!XHXP!0#40!%$!A!&#.!o!YHl!

"#-2/!J&#00!HXP!0#40!%$!A!&#.!o!YHl!

J&#00!K!HXP!0#40!%$!A!&#.!o!YHl!

!

L0DD%,+%1&!%C:$"+%,&('9&N'$0C%&H'9=&!%C:$"+%&V*%;!=/10!10!8/+4!/+0!*##-!(0#6!1-!4/#!+*%7#!#<+).3#0:!!=/#!%-3'!.&%*3#)!

8%(36!*#!4/#!&#2%7#&'!$&%)!4/#!48%!41)#0I8##,!.(331-5:!;%(!2+-!&#)#6'!4/10!48%!8+'0g!

&#)%7#!%-#!%$!4/#!6#+631$4!8%&,%(40!%&!6#2&#+0#!4/#!4%4+3!7%3()#!%$!8%&,!%-!4/#!.(33:&

A'*1"@& !0%,1"@& !309,1"@& <9/1"@&

TV(+4!! W#+631$4!! TV(+4!! W#+631$4!!

"#-2/!J&#00!! J&#00!! "#-2/!J&#00!! J&#00!!

!

&

&

&

!%C:$"+%&!K';!!=/10!10!+!4#).3+4#!6%-#!%7#&!+!48%X8##,!.#&1%69!01).3'!08142/1-5!

*#48##-!4/#!]!+-6!"!8%&,%(4:!

D##,!i-#!

Page 79: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! &(!

A'*1"@& H%1*%,1"@& <9/1"@&

TV(+4! W#+631$4! TV(+4!"#-2/!J&#00! J&#00! "#-2/!J&#00!

!

D##,!=8%!

A'*1"@& H%1*%,1"@& <9/1"@&

W#+631$4! TV(+4! W#+631$4!

J&#00! "#-2/!J&#00! J&#00!

!

!%C:$"+%&!39%%;!=/10!10!01)13+&!4%!4#).3+4#!48%!#<2#.4!4/+4!'%(!,##.!4/#!0V(+441-5!4%!48%!

41)#0!.#&!8##,!\N%-6+'!+-6!S&16+'^!+-6!4/#!6#+631$41-5!4%!%-#!6+'!.#&!8##,!

\D#6-#06+'^:!!;%(!2+-!.&#00!%&!*#-2/!.&#00!48%!41)#0I8##,!\(.!4%!'%(^9!%&!01).3'!

+34#&-+4#!4/#)!d]I"e!04'3#!%7#&!4/#!4&+1-1-5!2'23#:!

A'*1"@& H%1*%,1"@& <9/1"@&

TV(+4! W#+631$4! TV(+4!"#-2/!J&#00! J&#00! "#-2/!J&#00!

!

!%C:$"+%&<'09;!=/10!4#).3+4#!10!6%-#!%7#&!+!48%X8##,!02/#6(3#!+-6!%.41)()!$%&!4/%0#!

8/%!/+7#!+!*(0'!02/#6(3#!+-6!-##6!4%!&#2%7#&:!!i-!4/#!0#2%-6!8##,9!'%(!2+-!\*(4!6%-[4!

/+7#!4%^!.(0/!4/#!7%3()#!%-!4/#!31$40!+!*14!/+&6#&!01-2#!'%(!+&#!%-3'!6%1-5!4/#)!%-#!41)#!

.#&!8##,:!!

D##,!i-#!

A'*1"@& H%1*%,1"@& <9/1"@&

TV(+4! W#+631$4! TV(+4!

"#-2/!J&#00! J&#00! "#-2/!J&#00!

!

!

!

!

!

D##,!=8%!

A'*1"@& !309,1"@&

TV(+4! W#+631$4!

Page 80: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! '*!

"#-2/!J&#00! J&#00!

!

!%C:$"+%&</Q%;!=/10!10!b(04!+!48%X6+'!.#&!8##,!.&%5&+)!+-6!16#+3!$%&!4/%0#!8/%!+&#!%36#&!

+-6!2+-[4!6%!4/#!23+0012!31$40!4/+4!%$4#-:!M$!'%(!$+33!1-4%!4/10!2+4#5%&'9!M!/15/3'!&#2%))#-6!4/+4!

'%(&!%4/#&!6+'0!+&#!(0#6!+0!)%7#)#-4!8%&,!+-6!315/4!+00104+-2#:!!S%&!#<+).3#9!?XL!6+'0!

8%(36!*#!6#7%4#6!4%!J&%83#&!D]FGT9!-%-X1-7+017#!3%8#&!*+2,!+-6!0/%(36#&!4&+1-1-59!%-#!

3#5!)%7#)#-40!\6%-#!$%&!&+-5#!%$!)%41%-^!+-6!)%*1314'!8%&,:!

A'*1"@& !309,1"@&

TV(+4! W#+631$4!

"#-2/!J&#00! J&#00!

!

45657&)3"$$%*D%,&_+71-5!%-#!5%+3!10!02+&':!!D/'j!"#2+(0#!'%(!)15/4!$+13:!!_#339!'%(!.&%*+*3'!8133!$+13!

-()#&%(0!41)#0:!!"(4!'%(!DMFF!0(22##6!#7#-4(+33':!!;%(!8133!0(22##6!1$!'%(!,##.!'%(&!

$%2(0!+-6!'%(&!6#01&#:!!M$!'%(!+&#!81331-5!4%!6%!#7#&'4/1-5!4%!5#4!4/#&#9!'%([33!+38+'0!2%)#!

%(4!%-!4%.:!!"#1-5!+!S14-#00!_1.04#&!10!.+&!$%&!0%21#4'!4/#0#!6+'0:!!>%))14!4%!-%4/1-5!+-6!*#!

0(&#!4%!-#7#&!*#!610+..%1-4#6:!!"#!0(&#!4%!+38+'0!&#)+1-!1-!4/#!2%)$%&4+*3#!0/+6#!%$!

)#61%2&14':!!!

=/+4[0!4/#!4/1-5!+*%(4!4/#0#!2/+33#-5#0:!!=/#'!8133!0#4!'%(!+.+&4!+-6!)+,#!'%(!&#+31a#!8/+4!

'%(!+&#!)+6#!%$:!!T%)#41)#0!4/#!&#+314'!%$!14!0(2,0:!!;%([33!&#+31a#!/%8!8#+,!'%(!+&#9!+-!

+8$(3!$##31-5!%$!610+..%1-4)#-4:!M[7#!*##-!4/#&#!)+-'9!)+-'!41)#0:!!M[7#!0+4!+3%-#9!$##31-5!

0%&&'!$%&!)'0#3$9!+0,1-5!8/'!M!616-[4!.3+'!)%&#!%&!8/'!M!)100#6!+!&#.:!!=/#-!M!&#+31a#6!4/+4!

14[0!)'!%8-!5%66+)-!$+(34!4/+4!M!$+13#6:!!"#2+(0#!M!8+0!4/#!%-3'!%-#!4%!*3+)#!$%&!)'!$+13(&#9!

M!4/#-!&#+31a#6!4/+4!M!+)!+30%!&#0.%-01*3#!$%&!)'!0(22#00:!!M!2%-4&%3!)'!0(22#00:!!D/#-!'%(!

+22#.4!.#&0%-+3!&#0.%-01*1314'!$%&!#7#&'4/1-5!1-!'%(&!31$#9!+-6!M!)#+-!#7#&'4/1-5!$&%)!

+..#+&+-2#9!$1-+-2#09!&#3+41%-0/1.09!#).3%')#-49!'%(!*#2%)#!+!*#44#&!.#&0%-:!!`%!)%&#!

0#3$X.14'!%&!)+&4'&6%):!!;%(!8133!-%8!/+7#!4/#!.%8#&!4%!2/+-5#!8/%!'%(!+&#!+-6!8/+4!'%(!

+22%).310/!*#2+(0#!'%(!8133!+38+'0!5#4!8/+4!'%(!6#0#&7#:!

M!5%4!4/10!+4414(6#!$&%)!)'!.+&#-409!8/%!8%&,#6!4/#1&!+00#0!%$$!1-!4/#!+&#+0!%$!31$#!4/#'!

4/%(5/4!4%!*#!1).%&4+-4:!!"%4/!&#41&#6!-%89!4/#'!+&#!04133!%-!1-61716(+3!V(#040!4%!*#!*#44#&!

.#%.3#:!]!$#8!'#+&0!+5%9!M!4/%(5/4!4/+4!+6%.41-5!4/10!+4414(6#!8+0!1).%&4+-4!4%!0#4!+-!

#<+).3#!$%&!)'!,160:!!!

`%8!M!&#+31a#!4/+4!6%1-5!14!d$%&!'%(&!2/136&#-e!10!*(330/14:!!M!4/%(5/4!4/+4!M!/+6!4%!3%0#!8#15/4!

4%!*#!/#+34/'!d$%&!)'!,160:e!M!4/%(5/4!M!/+6!4%!04&17#!4%!8%&,!/+&6!$%&!)'!,1609!0%!4/#'!2%(36!

/+7#!+!5&#+4!31$#:!!"(4!-%8!M!&#+31a#!4/+4!4/#0#!.(&0(140!-##6!4%!*#!2%).3#4#3'!0#3$10/!6#01&#0:!

Page 81: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! ')!

M$!4/#'!0##!/%8!*+63'!M!8+-4!0%)#4/1-59!+-6!/%8!/+&6!M!+)!81331-5!4%!8%&,!4%!5#4!149!M[7#!-%4!

%-3'!&#+2/#6!)'!5%+39!M[7#!+30%!0#4!+-!#<+).3#!$%&!)'!,160:!!M!/+7#!/+6!0#7#&+3!$&1#-60!5%!

4/&%(5/!]32%/%3120!]-%-')%(0!+-6!+661240!+38+'0!$+13!8/#-!4/#'!5#4!0%*#&!$%&!+-'%-#!#30#!

*(4!4/#)0#37#0:!!D/#-!4/#!+66124!2%))140!4%!5#441-5!0%*#&!$%&!/1)0#3$9!4/#!2/+-2#!$%&!

&#2%7#&'!1).&%7#0!5&#+43':!

M[)!-%4!4#331-5!'%(!4%!15-%&#!'%(&!$+)13'!%&!'%(&!b%*:!!S+&!$&%)!4/+4:!!D/#-!'%(!2%))14!4%!+!

5%+39!6%!14!$%&!'%(&0#3$:!!D/#4/#&!14!10!+!31$41-5!5%+39!+!5%+3!%$!8&141-5!+!*%%,!%&!.+1-41-5!+!

0#3$X.%&4&+149!6%!14!*#2+(0#!4/#!$1&#!1-016#!'%(!NQT=!*#!V(#-2/#6:!!=/#!6#01&#!4%!0(22##6!

2+--%4!*#!$%&!+-'!%4/#&!&#+0%-!*(4!+-!+33!%(4!0#3$10/!.(&0(14!%$!1-0+-14':!

"#2+(0#!'%(!*%(5/4!4/10!*%%,9!'%(!+&#!+3&#+6'!+/#+6!%$!4/#!.+2,:!!`%4!$&%)!4/#!+24!%$!

*('1-5!14!*(4!*#2+(0#!'%(!+&#!.&%*+*3'!$+)131+&!814/!)'!8&141-5!+-6!)'!.&%5&+))1-5:!!

=/#&#!+&#!-%!2+0(+3!$14-#00!.#%.3#!4/+4!,-%8!)#9!%4/#&!4/+-!&#3+417#0:!!M[)!-%4!5%1-5!4%!*#!

%-!+!4+3,!0/%8!%&!6%!+!5(#04!0.%4!%-!`">:!T%!8#!*%4/!,-%8!'%(!+&#!.&#44'!6+)-!0#&1%(0!

+*%(4!4&+1-1-5:!

D/+4!M[)!+0,1-5!%$!'%(!10!4%!2%).3#4#!4/#0#!2/+33#-5#0!814/!6#01&#!+-6!01-53#X)1-6#6-#00:!!

N+,#!+!.+24!4%!/+7#!-%!#<2(0#0:!!;%(!)100!+!6+'j!!T(2,!14!(.!+-6!4&+1-!48%!6+'0!1-!+!&%8:!!

;%(!+&#!0%&#j!!k#4!1-!31-#:!!`%!03##.j!=&'!5%1-5!4/&%(5/!_#33!D##,!+0!+!`+7'!TE]F:!!>+-[4!

#+4j!S%&2#!'%(&0#3$:!!M[)!012,!%$!4/#!3+(-6&'!31040!%$!d2+-[4e!1-!4/#!V(#041%-0!4/+4!M!5#4:!!M4[0!

31,#!M[)!+!$(33X41)#!4/#&+.104!$%&!4/#!8#+,!+-6!.+4/#412:!!!

M!4/%(5/4!)'!2/136/%%6!8+0!#+0':!!N1663#!23+00!+-6!)+&&1#6!.+&#-40:!!D#!317#6!1-!+!5%%6!

-#15/*%&/%%6!+-6!M!8+0!-#7#&!/(-5&':!!=/#-!M!3%%,!+&%(-6!+-6!&#+6!0%)#!%$!4/#!V(#041%-0!

M!5#4!+-6!&#+31a#!4/+4!/+3$!%$!4/#!.#%.3#!8%(36-[4!/+7#!0(&717#6!+!6+'!814/!)'!$+4/#&:!!]-'!

0#3$X.14'!%&!3%+4/1-5!%&!d8%#!10!)#e!8+0!-%4!4%3#&+4#6:!!N'!6+6!10!V(1#4!*(4!4/#!1-$#&-%!4/+4!

*&#8#6!(-6#&!4/+4!#<4#&1%&!8%(36!/+7#!0#-4!/+3$!%$!])#&12+!2&'1-5!4%!4/#1&!)%4/#&0:!!

Q-$%&4(-+4#3'9!)'!)%4/#&!8%(36!b(04!0+'9!dc(14!*#1-5!+!.(00'!+-6!04%.!2&'1-5:e!

M!+)!A@@l!2%-71-2#6!4/+4!0%)#!.#%.3#!+&#!b(04!)%&#!2%).#41417#!4/+-!%4/#&0:!!T%)#!+&#!

*%&-!)%&#!.14*(33!4/+-!.%%63#:!!"(4!#7#-!4/#!.%%63#0!+-6!3+.!6%50!2+-!*#!5&%%)#6!4%!$15/4:!!

M$!'%(!$1-6!'%(&0#3$!1-!4/#!.%%63#!2+4#5%&'9!M!+30%!*#31#7#!4/+4!'%(!2+-!4&+1-!'%(&0#3$!4%!*#!+!

/+&6#&!1-61716(+3:!!=%(5/#&!4%!,133:!!=%(5/#&!4%!*#+4:!!]-6!4/10!4&+1-1-59!4/#0#!2/+33#-5#09!

0/%(36!2+&&'!%7#&!4%!%4/#&!4/1-50!1-!'%(&!31$#:!!;%(!8%-[4!*#!+!6%%&)+4!+-')%&#:!!D%)#-!

8%-[4!8+3,!+33!%7#&!'%(!+-6!'%(&!*%00!8%-[4!4+,#!'%(!+0!+!2/().:!!=/10!10!/%8!'%(!4&+1-!

'%(&0#3$!4%!*#!*#44#&!K!4%!*#!\+0!_#-&'!U%331-0!0+16^9!J+&4!]-1)+39!J+&4!N+2/1-#:!

k%%6!3(2,:!!;%(!)15/4!$+139!*(4!'%(!)15/4!0(22##6:!!F#4!'%(&!2%2,!%(4!+-6!3#4!14!081-5:!

!3%&)3"$$%*D%,&=/#!2/+33#-5#0!*#3%8!8133!4#04!'%(&!04&#-54/9!2%-6141%-1-5!+-6!.+1-!4/&#0/%36:!!=/#!J&%83#&!

Page 82: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! '"!

2/+33#-5#!0(2,0!!X!'%(!8133!*#!1-!./#-%)#-+3!0/+.#!*(4!'%(!8133!/+4#!#7#&'!)1-(4#!%$!14:!!

=/#!"%&1-5!"(4!"15!>/+33#-5#!04+&40!%$$!#+0'!*(4!%-2#!4/+4!4/1&6!2'23#!2%)#0!+&%(-6!'%(!

8133!04&(553#:!!]33!%$!4/#0#!2/+33#-5#0!%$$#&!0%)#4/1-5!(-1V(#:&

_#&#!+&#!4/#!2/+33#-5#0g!

• "%&1-5!"(4!"15!\_'.#&4&%./'^!>/+33#-5#!

• T4&#-54/!>/+33#-5#!

• J&%83#&!>/+33#-5#!

• U#04!J+(0#!>/+33#-5#!

• A@@!U#.!>/+33#-5#!

]33!%$!4/#0#!/+7#!.#&$%&)+-2#!5%+30:!!=/10!8133!517#!'%(!4+-51*3#9!&#+3X31$#!.&%%$!%$!&#+2/1-5!

'%(&!5%+30:!!!

R'9/*D&R0+&R/D&6&A'*+3&)3"$$%*D%&8%9('9C"*.%&Z'"$;&:%9('9C&4&,%+,&'(&7T&9%:,&"+&^Tg&'*&%".3&'(&+3%&$/(+,&('9&+3%&(/*"$&

.@.$%e&

T1-2#!M!&#3#+0#6!4/#!$1&04!#6141%-!%E*HIJIK[*:,"*Z283$"0+*#4>*M(0+*\EE"=+2?"*:!#2424-*Z%0+"8*

E(!*@.2$>24-*S#)*Z+!"4-+,*1-!?@@Y9!M!/+7#!*##-!+0,#6!-()#&%(0!V(#041%-0!+*%(4!+00104+-2#!

8%&,:!=/#!)%04!.%.(3+&9!#$$#2417#!+-6!*&(4+3!+22#00%&'!.3+-!10!0%)#4/1-5!M!2%1-#6!"%&1-5!

"(4!"15:!!M!2+)#!(.!814/!4/10!16#+!1-!+!S(6&(2,#&[0!1-!=(20%-9!]&1a%-+!1-!AYYZ!%&!AYYY:!!M!

8+0!#+41-5!3(-2/!814/!+!$&1#-6!%$!)1-#!+-6!M!8&%4#!4/#!16#+!6%8-!%-!+!,#42/(.X0)#+&#6!

-+.,1-:!!!

=/#!"%&1-5!"(4!"15!+00104+-2#!.&%5&+)!10!01).3#:!!]$4#&!2%).3#41-5!4/#!04&#-54/!8%&,!814/!

4/#!*+012!#<#&210#!\0V(+49!.&#009!*#-2/!.&#00!%&!6#+631$4^9!.#&$%&)!H!0#40!%$!A@!&#.0!814/!+!

315/4#&!8#15/4:!!=/10!)+'!-%4!0##)!31,#!+!3%4!%$!8%&,!*(4!*#31#7#!)#!K!4/10!8133!3#+6!4%!-#8!

5+1-0!1-!04&#-54/9!/'.#&4&%./'!+-6!0%&#-#00:!

=/#!.&%*3#)!4/+4!)%04!.#%.3#!$+2#!814/!4/#!"%&1-5!"(4!"15!.&%5&+)!10!6#4#&)1-1-5!4/#!

2%&&#24!8#15/4!01a#!$%&!4/#!$17#!0#40:!M!/+7#!+38+'0!&#2%))#-6#6!(01-5!H@l!%$!'%(&!

4&+1-1-5!)+<!K!+-6!$%&!4/#!$1&04!2'23#!%$!4/#!.&%5&+)!4/+4!10!#<+243'!4/#!.&#02&1.41%-:!!

_%8#7#&9!4/#!0#2%-6!+-6!4/1&6!)%-4/0!%$!4/#!.&%5&+)!8133!.(0/!4/#!*%(-6+&1#0!+-6!3#+6!4%!

0%)#!*155#&!+-6!*#44#&!5+1-0:!!M!8+0!&#2#-43'!1-0.1&#6!*'!)'!5%%6!$&1#-6!N+44!

G&%2a'3#80,1[0!8%&,%(4!:!!_#!.(0/#6!4/#!*%(-6+&1#0!%$!5%%6!4+04#!*'!6%1-5!H!0#40!%$!?@!

&#.0!1-!4/#!0V(+4!814/!LAH!.%(-60:!!i-#!0#4!%$!?@!&#.0!+4!LAH!10!.&#44'!5%%6:!"(4!H!0#40j!!

]*0%3(4#3'!6105(041-5r!

=/#!.&%*3#)!814/!)+-'!/'.#&4&%./'X*+0#6!.&%5&+)0!10!4/+4!4/#'!3#+7#!%(4!4/#!04&#-54/!

2%).%-#-4:!!;%(!)15/4!5#4!*155#&!+0!+!&#0(34!%$!4/#!.&%5&+)9!*(4!1$!'%(!6%-[4!5#4!+-'!

Page 83: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! '#!

04&%-5#&9!'%(!+&#!04133!+!2/().:!!M!6%-[4!2+&#!/%8!*15!'%(!+&#9!1$!'%(!+&#-[4!04&%-5!'%(!+&#!+!

0/+):!!=/+4[0!-%4!#7#-!6#*+4+*3#:!!_+71-5!*15!)(023#0!+-6!-%!04&#-54/!10!4/#!0+)#!+0!

8#+&1-5!+!04&+.X%-:!!]33!0/%8!+-6!-%!5%:!

!3%&R/D&W/(+,&=/#!$1&04!.+&4!%$!4/#!"%&1-5!"(4!"15!>/+33#-5#!10!4/+4!'%(!8133!2%-41-(#!4%!.#&$%&)!4/#!0V(+49!

*#-2/9!.&#00!+-6!6#+631$4!814/!4/#!HIBIA!0#40!+-6!&#.0:!;%(!8133!1-2&#+0#!4/#!-%&)+3!$17#!

.%(-60!%-!4/#!(..#&X*%6'!31$40!+-6!A@!.%(-60!%-!4/#!3%8#&X*%6'!31$40!+$4#&!#+2/!2'23#h!

-%4/1-5!2/+-5#0!814/!&#5+&60!4%!4/#!.&%5&#001%-:!!N+,#!0(&#!'%(!*#51-!4/10!2/+33#-5#!814/!

'%(&!4&+1-1-5!)+<!0#4!+4!Y@l!%$!'%(&!+24(+3!)+<:!!M$!'%(!/+7#!4%!&#+00#00!'%(&!4&+1-1-5!)+<9!

4/#-!6%!0%:!=/#!%-#!4/1-5!4/+4!'%(!8133!2/+-5#!10!4/+4!'%(!8133!`i=!5%!$%&!+-'!#<4&+!&#.0!%-!

4/#!3+04!0#4:!!;%(!8133!%-3'!6%!4/#!&#V(1&#6!&#.0!+-6!)%7#!%-!4%!4/#!H!0#40!%$!A@!&#.0:!!=/10!

8133!/+7#!4/#!$%33%81-5!4/&##!&#0(340g&

"#2+(0#!/'.#&4&%./'!10!4/#!5%+3!%$!4/#!.&%5&+)9!4/10!8133!3#+7#!'%(!$&#0/#&!4%!.#&$%&)!4/#!H!

0#40!%$!A@!&#.0!+-6!#7#-4(+33'!6%!4/#0#!+4!+!/15/#&!8#15/4:!

M4!8133!]=!FE]T=!)+1-4+1-!'%(&!04&#-54/!3#7#30!K!'%(!+&#!04133!4+..1-5!1-4%!/#+7'!8#15/40!

4/+4!8133!,##.!'%(&!*%6'!(0#6!4%!4/#):!

N+-'!.#%.3#!8133!5#4!04&%-5#&!8/#-!4/#'!61+3!*+2,!4/#!3+04!0#4:!!;%(!6%-[4!+38+'0!/+7#!4%!

.(0/!4%!$+13(&#!4%!)+,#!5+1-0!K!4/10!10!+!*#31#$!/#36!*'!-%712#0!+-6!4/%0#!814/!31)14#6!

,-%83#65#:!

!3%&O,,/,+"*.%&W/(+,&=/#!0#2%-6!.+&4!%$!4/#!"%&1-5!"(4!"15!>/+33#-5#!10!4/#!H!0#40!%$!A@!&#.0:!!S%&!4/%0#!8/%!

/+7#!6%-#!4/10!+-6!6%-#!14!2%&&#243'!,-%8!4/+4!4/10!10!-%4/1-5!4%!0-##a#!+4!\(-3#00!'%(!+&#!

+33#&512!4%!/+&6!8%&,!+-6!0%&#-#00^:!!=/10!10!+!*&(4+3!8+'!4%!.(4!%-!0%)#!01a#!.&%716#6!'%(!

6%!14!2%&&#243':!]-6!*'!6%!14!2%&&#243'9!M!)#+-!4/#!$%33%81-5g&

• =/#!$1&04!)%-4/!%$!4/#!.&%5&+)g!J#&$%&)!4/#!0#40!814/!H@l!%$!'%(&!4&+1-1-5!)+<:!

• T#2%-6!)%-4/g!J#&$%&)!4/#!0#40!814/!O@l!%$!'%(&!4&+1-1-5!)+<:!

• =/1&6!)%-4/g!J#&$%&)!4/#!0#40!814/!P@l!%$!'%(&!4&+1-1-5!)+<:!

]$4#&!'%(!.#&$%&)!'%(&!HIBIA!0V(+4!8%&,%(49!6%!'%(&!H!0#40!%$!A@!&#.0!814/!4/#!6#+631$4:!!

S31.!4/#!%4/#&!6+'0!+0!8#33!K!\0##!8%&,%(4!#<+).3#!*#3%8^:!!=/10!8133!,##.!4/1-50!+!31443#!

3#00!*%&1-5:!

;%(!)+'!/+7#!4%!6%!+!$#8!8+&)X(.!0#40!3#+61-5!(.!4%!'%(&!H<A@!8#15/4:!!!=/10!10!$1-#:!!C(04!

6%!AX?!0#40!%$!H!&#.0!+-6!4/#-!5#4!4%!14:!!=/#0#!8+&)X(.!0#40!6%!-%4!2%(-4:!

Page 84: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! '+!

S##3!$&##!4%!0(.#&0#4!4/#!+00104+-2#!8%&,:!!=/10!8133!0/%&4#-!4/#!8%&,%(4!41)#!+-6!,##.!'%(!

$&%)!01441-5!%-!'%(&!+00!*#48##-!0#40:!

=/#!+00104+-2#!8%&,!+$4#&!4/#!+00104+-2#!8%&,!\'#+/9!M!,-%8!4/+4!10!2%-$(01-5^!10!1).%&4+-4!

*(4!M!8%(36-[4!,##.!4&+2,!%$!14:!!M4[0!1).%&4+-4!4/+4!4/#!(..#&X*%6'!8%&,!*#!.+1&#6!814/!+!

.(331-5!)%7#)#-4!\1-!4/10!2+0#9!0%)#!,1-6!%$!&%8!%&!2/1-!(.!8%&,0!*#04^:!!M!&#2%))#-6!

2/+-51-5!'%(&!5&1.!%-!2/1-X(.0!K!.&%-+4#69!0(.1-+4#69!23%0#9!)#61()9!816#9!-+&&%89!

&%.#I4%8#3:!!M4!10!7#&'!1).%&4+-4!4%!5#4!04&%-5#&!1-!+33!+&#+0!%$!4(551-5:!!]30%9!3#4[0!,##.!

,1..1-5!8/#&#!14!*#3%-50g!1-!4/#!4&+0/:!

=/%(5/!14[0!*##-!0+16!+!)1331%-!41)#09!1$!'%(!2+-[4!6%!A@!&#.0!%$!+!2/1-!(.9!6%!3+4!.(336%8-0!

1-04#+6:!!M$!'%(!8+-4!4%!6%!+-%4/#&!3+4I(..#&!*+2,!)%7#)#-4!%4/#&!4/+-!&%80!%&!2/1-0!4/+4!

10!(.!4%!'%(:!!=/#0#!48%!)%7#)#-40!/+7#!.&%7#6!0(.#&1%&!1-!6#7#3%.1-5!'%(&!3+40!+-6!

(..#&!*+2,:!!S%&!4/#!3%8#&!*%6'9!M!%-3'!&#2%))#-6!6%1-5!0%)#!+*6%)1-+3!8%&,!+0!#<4&+!

+00104+-2#!8%&,:!!;%(&!3%8#&!*+2,9!/+)04&1-509!V(+60!+-6!53(4#0!+&#!5#441-5!4/#!*#+41-5!%$!+!

31$#41)#!814/!4/10!.&%5&+):!!;%(!6%-[4!-##6!+-'!#<4&+!8%&,:!!T412,!814/!8/+4#7#&!+*6%)1-+3!

#<#&210#0!'%(!31,#!4/+4!,##.!'%(!)%417+4#6!4%!6%!+*!8%&,:!!M!,-%8!/%8!*%&1-5!14!2+-!*#!0%!

0%)#!7+&1#4'!)15/4!6%!'%(!8#33:!!]30%9!1$!'%(!2+-9!4+,#!4/#!*#34!%$$!$%&!+33!'%(&!H<A@!0#40:!

;%(!+&#!8#32%)#!4%!6%!0%)#!#<4&+!*12#.09!4&12#.0!%&!(..#&!*+2,!8%&,!%-!4/#!(..#&!*%6'!

6+':!!!=/#!#<#&210#0!4/+4!M!&#2%))#-6!+&#g!

• Et!"+&!>(&30IW"!>(&30IT4&+15/4!"+&!>(&30!

• =&12#.0!J(0/6%8-!

• S+2#!J(330IU#+&!F+4#&+30!

=/10!10!6%-#!+$4#&!4/#!)+1-!8%&,!10!6%-#:!M!%-3'!&#2%))#-6!6%1-5!+!$#8!0#40!%$!AXB!

#<#&210#0!+-6!-%-#!%$!4/10!0/%(36!*#!+-'4/1-5!4/+4!&#+33'!d)+44#&0:e!!M4!0/%(36!*#!#$$%&4X$&##:!!

=/#!%36#&9!#<.#&1#-2#6!31$4#&0!,-%8!#<+243'!8/+4!M[)!4+3,1-5!+*%(4:!!=/#0#!+&#!4/#!5('0!4/+4!

2+-!6%!+!2(&3!814/!+!?@X.%(-6!6()**#33!+-6!5#4!)%&#!%(4!%$!14!4/+-!+!,16!6%1-5!+!ABHX

.%(-6!*+&*#33!2(&3:!!=/#&#!10!+-!1-7#&0#!&#3+41%-0/1.!4%!8/+4!'%(!6%!1-!4/#!*#51--1-5!%$!4/#!

8%&,%(4!+-6!4/#!#-6!K!4/#!5('0!.(331-5!O@@!.%(-60!$%&!&#.0!0##)!4%!4&'1-5!3#00!/+&6!%-!4/#!

2(&30!4/+-!4/#!,16!.(331-5!?ZH!$%&!/10!$1&04!6%(*3#:!!T%)#4/1-5!4%!4/1-,!+*%(4:!

<''1&`%8!1$!'%(!+&#!5%1-5!4%!#)*+&,!%-!4/10!V(#04!$%&!04&#-54/!+-6!)+00!\+-6!8/%!4/#!/#33!

6%#0-[4!8+-4!4/+4j^!'%(!/+6!*#44#&!04+&4!#+41-5!31,#!'%(!8+-4!14:!!=/10!10!-%4!+!41)#!4%!*#!

#+41-5!31,#!+!*1&6:!=/10!10!-%4!+!41)#!4%!*#!08#.4!+8+'!*'!4/#!-#8#04!#+41-5!%&!61#4!23+1):!!

=/10!10!-%4!+!41)#!4%!*#!02+&#6!*'!2+&*0!%&!+-1)+3!$+40:!!`%8!1$!'%(!+&#!+$&+16!4%!#+49!4/#-!

.3#+0#!6%-[4!6%!4/10!.&%5&+):!!=/10!10!-%4!$%&!'%(!+-6!-%4!$%&!0%)#%-#!4/+4!10!02+&#6!4/+4!

i`E!`Mk_=!%$!#+41-5!*15!8133!)+,#!/10!0,1&4!$14!+!*14!415/4#&:!!T%!(-3#00!'%(!+&#!81331-5!4%!#+4!

Page 85: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! '$!

*15!4%!5#4!*159!6%-[4!+22#.4!4/#!2/+33#-5#:!!M!6%-[4!&#+33'!2+&#!8/+4!'%(&!5%+30!+&#!*(4!1$!+!

.#&0%-!10!-%4!81331-5!4%!6%!+33!4/+4!10!-#2#00+&'!4/+-!M!2+--%4!&#3+4#!4%!/1):!!]-6!3#4[0!b(04!+33!

$+2#!4/#!$+240!K!/+71-5!+!$#8!#<4&+!)#+30!+!6+'!10!/+&63'!+!0+2&1$12#!1-!31$#:!!M4!&#V(1&#0!7#&'!

31443#!#$$%&4:!!U+101-5!+!$+)13'9!/+71-5!+!$(33!41)#!b%*!]`W!5%1-5!4%!02/%%3!K!4/+4[0!#$$%&4:!!

T/%71-5!0%)#!$%%6!6%8-!'%(&!)%(4/!10-[4!+!*15!6#+3:!

M$!'%(!/+7#!+-!+8#0%)#!61#4!.3+-!$%&!'%(&0#3$9!%-#!4/+4!'%([7#!(0#6!*#$%&#!8/#-!'%(!

-##6#6!2+3%&1#0!K!4/#-!6%!14r!!;%(!+&#!'%(&!%8-!*#04!&#0%(&2#:!!=/#!,#'0!4%!#+41-5!*15!+&#!

-%4/1-5!-#8:!!D/+4!M[)!+*%(4!4%!8&14#!/+0!*##-!1-!#7#&'!)(023#!)+5+a1-#9!+&4123#!+-6!*%%,!

01-2#!J+.+!D#16#&!04+&4#6!0#331-5!+)1-%0!+-6!*+&*#330:!!_#&#!10!+!01).3#9!0+).3#!61#4!.3+-!

$%&!4/10!8%&,%(4:!!=/10!10!#-41&#3'!+6b(04#6!4%!)'!4+04#0h!)'!.+3+4#!/+0!-%4!.&%5&#00#6!)(2/!

*#'%-6!4/#!?-6!5&+6#:!

R9%"=(",+&

• O!8/%3#!#550!\02&+)*3#6!814/!2/##0#!%&!/+&6!*%13#6^!

• AX?!2(.0!%+4)#+3!

• A!]..3#!

W0*.3&

• A@!%a!04#+,!

• OXZ!&#6!.%4+4%#0!

• "+5$(3!%$!04#+)#6!7#5#4+*3#0!

W0*.3&Y&

• ?!2/12,#-!*&#+040!

• ?!2(.0!T.+-10/!&12#!

• "+5$(3!%$!04#+)#6!7#5#4+*3#0!

X/**%9&

• ?!2/12,#-!*&#+040!\%&!A@%a!04#+,^!

• F+&5#!*%83!%$!.+04+!+-6!)+&1-+&+!0+(2#!

• "+5$(3!%$!04#+)#6!7#5#4+*3#0!

Page 86: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! '%!

L0::$%C%*+,&J&%4#1-!.%86#&!X!=/10!61#4!10!.#&$#24!$%&!)#h!4/#!3+&5#&!)'!+..#414#!5&%809!4/#!)%&#!

M!1-2&#+0#!)'!.%&41%-!01a#0:!!M$!'%(!8+-4!4%!+66!0%)#!)%&#!.&%4#1-!1-!4/#!61#49!M!

/15/3'!&#2%))#-6!/+71-5!+!$#8!.&%4#1-!6&1-,0:!!B9!B!02%%.!0#&71-50!%$!.&%4#1-!

.%86#&!8133!+66!AZ@5!%$!.&%4#1-!4%!'%(&!61#4:!!=/#0#!2+-!*#!)1<#6!1-!+!0)+33!+)%(-4!

%$!8+4#&!\M!2+-!(0#!+*%(4!A@XA?%a!%$!8+4#&!$%&!B!02%%.0^:!!N13,!2+-!+30%!*#!(0#6h!

AO%a!%$!)13,!8%&,0!8#33!$%&!?XB!02%%.0:!

]0!$%&!%4/#&!0(..3#)#-40!%4/#&!4/+-!.&%4#1-!.%86#&9!M!&#2%))#-6!4/#!$%33%81-5g!

tN]!K!4/10!10!)'!$+7%&14#!0(..3#)#-4!+0!4/10!+33%80!)#!4%!03##.!3%-5#&!+-6!814/%(4!

8+,1-5!(.:!!J3(09!M!08#+&!4/10!/#3.0!)#!/+7#!3+&5#&!+)%(-40!%$!#b+2(3+4#:!

R14+)1-!>!K!]34/%(5/!M!+)!-%!6%24%&!\+-6!M[)!0(&#!4/#'!8133!$&%8-!%-!4/10^9!M!4+,#!

+*%(4!O!5&+)0!%$!R14+)1-!>!#7#&'!6+':!!M!&#+33'!*#31#7#!4/+4!4/10!/#3.0!)'!&#2%7#&'!

+-6!/#3.0!+33#71+4#!0%&#-#00:!!;%(!+&#-[4!5%1-5!4%!SUEE!$&%)!0%&#-#00!*(4!14!2+-!/#3.:!

S10/!i13!K!M!4+,#!?XB!.1330!+!6+':!!=/#!*#-#$140!4%!'%(&!/#+34/!+&#!+)+a1-5!K!4/10!0/%(36!

*#!+!04+.3#!%$!'%(&!61#4!-%!)+44#&!8/+4!'%(!6%!1-!'%(&!4&+1-1-5:!

M%.'Q%9@&A%+3'1,&D/#-#7#&!+!*%%,!%&!+&4123#!4%(2/#0!%-!&#2%7#&'!4/#'!/+7#!0%)#!0-+..'!0+'1-5!31,#!

d;%(!6%!'%(&!*#04!5&%84/!%(4016#!4/#!5'):e!!=/10!10!4/#1&!8+'!%$!0+'1-5!/%8!

1).%&4+-4!&#2%7#&'!10:!T41339!M!0##!)%04!%$!4/#!8%&36!1-!d&#2%7#&'e!)%6#!+-6!4/#'!

0##)!.&#44'!8#+,!4%!)#:!!"(49!1$!'%(!+&#!5%1-5!4%!.(4!4/#!41)#!1-!4/#!8#15/4!&%%)9!

'%(!)15/4!+0!8#33!&#+.!4/#!&#0(340!*'!*#1-5!*15!+-6!04&%-5:!!T%!3#4[0!4%(2/!%-!+!$#8!

TMNJFE!4/1-50!4/+4!8133!/#3.!'%(!&#2%7#&:!

=/#!$1&04!10!61#4!K!4/10!10!-%4/1-5!-#8:!!M4!10!%(431-#6!+*%7#:!

=/#!0#2%-6!10!03##.:!]5+1-9!M[)!-%4!*&#+,1-5!+-'!5&%(-6!/#&#:!

=/1&6!10!.&%.#&!0(..3#)#-4+41%-:!!=/10!/+0!+30%!*##-!2%7#&#6:!!;%(!)+'!/+7#!+!$#8!

4&12,0!(.!'%(&!03##7#!0%!(0#!4/%0#!4%%:!

_#&#!+&#!+!$#8!%4/#&!4/1-50!4/+4!+-'%-#!2+-!6%!+-6!+$$%&6g!

M2#!*+50!K!121-5!'%(&!0/%(36#&09!#3*%80!+-6!,-##0!\+-6!%4/#&!.&%*3#)!+&#+0^!10!+!

5&#+4!8+'!4%!5#4!&16!%$!b%1-4!0%&#-#00:!]-6!+!5%%6!#<2(0#!4%!014!'%(&!+00!6%8-!1-!

$&%-4!%$!4/#!=R!+-6!-%4!)%7#:!

Page 87: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! '&!

T4&#42/1-5!K!6%!+!A@!)1-(4#!04&#42/1-5!&%(41-#9!B!41)#0!+!6+':!!E+0'!4%!6%9!'%(!2+-!6%!

14!+-'8/#&#!+-6!8133!6%!8%-6#&0!1$!'%(!+&#!415/4:!!M!%(431-#!)'!B!$+7%&14#!04&#42/#0!1-!

4/#!`iR!0#241%-!%$!)'!HIBIA!*%%,:!

JR>IS%+)!U%33!K!_1441-5!.&%*3#)!+&#+0!31,#!4/#!/+)04&1-509!V(+609!/1.09!.1&1$%&)10!

+-6!M=!*+-6!/+0!0+7#6!)#!+!3%4!%$!.+1-!+-6!6102%)$%&4!1-!)'!/1.09!3#50!+-6!,-##0:!!]!

3+2&%00#!*+33!2+-!+30%!*#!(0#6!4%!&#+33'!615!1-4%!'%(&!(..#&!*+2,!+-6!.1&1$%&)10:!

)'*1/+/'*/*D&M!+)!-%4!5%1-5!4%!08+'!%-!4/10!%-#!+4!+33:!!M!&#2%))#-6!4/#!$%33%81-5!%.41%-0!814/!

2%-6141%-1-5!%-!4/10!.&%5&+):&

• D+3,!?!)13#09!L!6+'0I8##,!!

• D+3,!AX?!)13#09!L!6+'0I8##,!8/13#!8#+&1-5!8#15/4!7#04:!!M!&#2%))#-6!4/#!

ZZX.%(-6!nR#04!K!4/10!4/1-5!10!+)+a1-5:!

• D+3,!?!)13#09!?!6+'0I8##,!+-6!.(0/!J&%83#&!4812#!+!8##,:!!=/#!J&%83#&!

8%&,%(4!8133!*#!4/#!$%33%81-59!6%-#!%-!+0./+34g!A@9!L@X'+&6!.(0/#0!\0.&1-40!

%&!8+3,0^!814/!Y@!.%(-60!+66#6!4%!J&%83#&:!!=/#!8+3,1-5!0#001%-0!2+-!+30%!

*#!6%-#!N+-3'!T4'3#9!1:#:!814/!+!8#15/4!7#04:!

=/#!J&%83#&!10!5&#+4!$%&!4/10!.&%5&+)!*#2+(0#!14!+33%80!4/#!31$4#&!4%!5#4!+!V(+314'!

d/+&6e!2%-6141%-1-5!0#001%-!1-!814/%(4!+!3%4!%$!0%&#-#00:!!=/#!J&%83#&!10!4/#!*#04!

2%-6141%-1-5!4%%3!M[7#!#7#&!(0#6X!14!10!kUE]=!$%&!+4/3#4#0!+-6!#0.#21+33'!%36#&!31$4#&0:!

`i=_M`k!2+-!2%).+&#!+-6!4/#&#!10!-%!0(*0414(4#:!!J(0/1-5!+!.3+4#!%-!+!4%8#3!+-6!

5')!$3%%&!10!-%4!4/#!0+)#!4/1-5:!!=/#!2%-6141%-1-5!6+'0!2+-!*#!6%-#!8/#-#7#&!14!

8%&,0!1-4%!'%(&!02/#6(3#:!!!

!3%&X%$'"1&=/#!%-3'!61$$#&#-2#!814/!4/#!6#3%+6!10!4/+4!4/#!H!0#40!%$!A@!&#.0!8133!-%8!*#!2(4!4%!B!

0#40!%$!A@!&#.0:!E7#&'4/1-5!#30#!&#)+1-0!4/#!0+)#:!

A'*1"@&

• J&#00!K!HIBIA!0#40!

• "#-2/!J&#00!K!H!0#40!%$!A@!&#.0!

• >/1-0!K!H!0#40!%$!A@!&#.0!

• i.41%-+3g!>(&30!K!B!0#40!%$!A@!&#.09!=&12#.0!J(0/6%8-0!K!B!0#40!%$!A@!&#.09!

S+2#!J(330!K!B!0#40!%$!A@!&#.0!

&

&

Page 88: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! ''!

!0%,1"@&

• W#+631$4!K!HIBIA!0#40!

• TV(+4!K!H!0#40!%$!A@!&#.0!

• ]*!D/##3!K!H!0#40!%$!A@X?@!&#.0!

!309,1"@&

• "#-2/!J&#00!K!HIBIA!0#40!

• J&#00!K!H!0#40!%$!A@!&#.0!

• W"!U%80!K!H!0#40!%$!A@!&#.0I+&)!

• i.41%-+3g!>(&30!K!B!0#40!%$!A@!&#.09!=&12#.0!J(0/6%8-0!K!B!0#40!%$!A@!&#.09!

S+2#!J(330!K!B!0#40!%$!A@!&#.0!

<9/1"@&

• TV(+4!K!HIBIA!0#40!

• W#+631$4!K!H!0#40!%$!A@!&#.0!

• _+-51-5!F#5!U+10#!K!H!0#40!%$!A@!&#.0!

J'+%,;&

• ]33!HIBIA!0#40!+-6!&#.0!+&#!#<.3+1-#6!1-!4/#!HIBIA!*%%,:!

• F+04!0#40!%-!4/#!HIBIA!+&#!`i=!4+,#-!4%!$+13(&#h!%-3'!4/#!&#V(1&#6!&#.0!+&#!

6%-#:!

• N%-4/!%-#!K!H!0#40!%$!A@!&#.0!+4!H@l!%$!=N:!

• N%-4/!48%!K!H!0#40!%$!A@!&#.0!+4!O@l!%$!=N:!

• N%-4/!4/&##!K!H!0#40!%$!A@!&#.0!+4!P@l!%$!=N:!

• D/#-!'%(&!=N!5%#0!(.!+$4#&!#+2/!2'23#9!0%!6%#0!'%(&!"""!*+&!8#15/4:!

• ]33!%4/#&!+00104+-2#!8%&,!10!4%!*#!,#.4!4%!+!)1-1)():!

• i-!(..#&!*%6'!6+'09!*#!0(&#!4%!6%!0%)#!,1-6!%$!.(331-5!\&%80!%&!2/1-0^!

#<#&210#:!

• =/10!10!+!L!6+'I8##,!.&%5&+)9!-%4!B!6+'0I8##,9!-%4!?:!

• E<#&210#!0(*0414(41%-!8133!-%4!*#!4%3#&+4#6:!

L+9%*D+3&)3"$$%*D%&8%9('9C"*.%&Z'"$&I&B*.9%",%&@'09&7MA&'*&+3%&,U0"+?&#%*.3&:9%,,&"*1&1%"1$/(+e&

=/10!.+&4!%$!4/#!;#+&!=&+1-1-5!J&%5&+)!$%2(0#0!%-!1).&%71-5!'%(&!AUN!04&#-54/!4/#!

4/&##!)+1-!31$40!\0V(+49!*#-2/!+-6!6#+631$4^:!!;%(!+&#!8#32%)#!4%!4#04!4/#!.&#00!1$!'%(!

8+-49!*(4!4/#!$%2(0!8133!*#!%-!4/#!4/&##!23+0012!.%8#&31$40:!

Page 89: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! '(!

D/13#!)+-'!%$!'%(!8133!01).3'!4#04!'%(&!-()*#&0!1-!4/#!8#15/4!&%%)!M!8%(36!

_Mk_F;!#-2%(&+5#!'%(!4%!$1-6!+!.%8#&31$41-5!)##4!1-!'%(&!+&#+!+-6!2%).#4#:!!;%(!

6%-[4!/+7#!4%!*#!+!2#&4+1-!04&#-54/!4%!2%).#4#!+5+1-04!'%(&0#3$!%&!4/#!*+&:!!;%(!6%-[4!

/+7#!4%!8%&&'!+*%(4!*#1-5!3+(5/#6!+4!*#2+(0#!1$!'%(!0/%8!(.!+-6!.(4!'%(&!*+330!%-!

4/#!31-#!EREU;i`E!+4!4/#!)##4!8133!/+7#!&#0.#24!$%&!'%(:!

=/10!10!*#2+(0#!.#%.3#!8/%!2%).#4#!,-%8!4/+4!14!10!-%4!#+0':!!=/#!.#%.3#!814/!$+,#!

)#00+5#!*%+&6!-+)#0!8/%!014!*#/1-6!,#'*%+&60!2&14121a1-5!.#%.3#!8/%!2%).#4#!+&#!

2+-2#&%(0:!=/#!%-3'!&#+0%-!8/'!4/#'!1-4#&-#4X,-##2+.!10!*#2+(0#!4/#'!/+4#!

4/#)0#37#0!0%!)(2/!$%&!*#1-5!0%!.+4/#412!+-6!8#+,:!!N#-!2%).#4#!./'012+33'!+-6!

)#-4+33':!!=/#'!04&17#!4%!*#!*#44#&!1-!)1-6!+-6!*%6'9!+-6!2%).#41-5!10!/+&6:!!!

=/#!$1&04!)%-4/!%$!4/#!T4&#-54/!.&%5&+)!$%2(0#0!%-!48%!4/1-50g!$1&04!'%(!8133!.(0/!

4/#!3+04!0#4!%$!4/#!HIBIA!8%&,!0#40!%-!4/#!$1&04!+-6!4/1&6!8##,!]`W!6%!+!/#+7'!01-53#!

+4!4/#!#-6:!!=/#!$1&04!48%!8##,0!/+7#!*##-!08142/#6!0%!4/#!$1&04!8##,!10!4/#!dB<Be!

8##,:!=/#!4/1&6!8##,!&#)+1-0!4/#!dHIBIAe!8##,:!

i-!4/#!0#2%-6!8##,9!4/#!dB<He!8##,9!'%(!8133!b(04!6%!4/#!&#V(1&#6!&#.0!+-6!-%!

01-53#0:!!"'!6%1-5!4/10!8#!/+7#!#00#-41+33'!3+16!%(4!4/#!L!8##,!.3+-!+0!0(2/g!

• D##,!i-#g!_+&6!\B!0#40!%$!Bf&#.09!.3(0!+!/#+7'!01-53#^!

• D##,!=8%g!N#61()!\B!0#40!%$!H!&#.0h!b(04!5#4!4/#!&#V(1&#6!&#.0^!

• D##,!=/&##g!_+&6!\HIBIAf!&#.09!.3(0!+!/#+7'!01-53#^!

• D##,!S%(&g!E+0'!\B!0#40!%$!H!&#.09!6#3%+6^!

=/10!)%-4/!10!4/#!/+&6#04!.+&4!%$!4/#!T4&#-54/!J&%5&+)!K!'%(!+&#!.(0/1-5!4/#!3+04!

0#40!7#&'!/+&6!+-6!#<.#24#6!4%!)+-X(.!+-6!/14!+!/#+7'!01-53#:!!=%%!*+6:!!;%(!+&#!

.&#..1-5!'%(&!*%6'!+-6!)1-6!4%!5#4!&#+6'!$%&!4/#!4#041-5!%-!4/#!$1-+3!)%-4/:!!=/#!

*#04!$%%4*+33!2%+2/!M!#7#&!/+69!W1-%!"+*#&09!(0#6!4%!0+'9!dM!8133!)+,#!.&+2412#0!/#33!0%!

4/+4!5+)#0!+&#!#+0':!;%(!8133!*#!*#551-5!$%&!5+)#!6+'!0%!'%(!2+-!5#4!+!*&#+,:e!!

U#)#)*#&!4/+4!4/#&#!10!+!/(5#!61$$#&#-2#!*#48##-!4&+1-1-5!+-6!8%&,1-5!%(4:!

D%&,%(4!10!d$%&!4/#!6+':e!!=/#0#!+&#!4/#!.#%.3#!4/+4!5%!1-4%!4/#!5')9!6%!+!$#8!%$!

4/#0#9!+!$#8!%$!4/%0#!+-6!)#+0(&#!4/#1&!$14-#00!+-6!d.&%5&#00e!*'!/%8!41&#6!4/#'!+&#:!!

;#09!4/#'!)+'!&#)#)*#&!4/#1&!*#04!*#-2/!.&#00!%&!4/#!$+04#04!)13#!41)#!*(4!4/#'!

6%-[4!4&+1-!0.#21$12+33'!4%!*#!*#44#&h!%-3'!4%!*#!41&#6:!!T%)#/%8!4/10!)+,#0!0#-0#!4%!

4/#):!

]-6!14!8133!)+,#!0#-0#!1$!'%(&!5%+30!1-!31$#!+&#!4%!*#!+7#&+5#:!

M$!'%(!$+33!1-4%!4/10!2+4#5%&'9!M!+..3+(6!'%(&!8%&,1-5!%(4!+-6!5#-#&+3!$14-#00!#$$%&40:!!

"(4!8#!+&#!/#&#!$%&!+!61$$#&#-4!&#+0%-g!4%!.(4!4%5#4/#&!+!2%).&#/#-017#!0'04#)!814/!

Page 90: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! (*!

+-!#-6!5%+3:!!T%!8/13#!4/10!)%-4/!)+'!-%4!*#!#+0'!+-6!'%(&!01-53#0!)+'!04&(553#!+!

*149!14!10!$%&!+!*155#&!5%+3!4/+-!b(04!*#1-5!+!=&+1-1-5!W+'!]33X])#&12+-:!

L+9%*D+3&)3"$$%*D%&I&<''1&"*1&L0::$%C%*+,&=/10!10!4/#!0+)#!+0!4/#!"%&1-5!"(4!"15!>/+33#-5#:!!S%33%8!4/#!01).3#!61#4!.3+-!1$!'%(!

8+-4!4%!5#4!*15!+-6!04&%-5:!!S%33%8!+!$+69!#31)1-+41%-!61#4!1$!'%(!8+-4!4%!$%33%8!

4&#-60!+-6!*#!+!.(00:!!M!)+6#!)'!2/%12#!)+-'!'#+&0!+5%:!!`%8!14[0!41)#!$%&!'%(!4%!

#14/#&!$%33%8!4/#!$+041-5!+-6!-%!2+&*!4&#-69!%&!#+4!31,#!'%(!8+-4!4%!81-:!!F#4!)#!3#4!

#7#&'%-#!1-!%-!+!0#2&#4!K!$+6!61#40!/+7#!+33!2%)#!+-6!5%-#:!!M4[0!+!A@X?@!'#+&!2'23#!

+-6!8/+4!10!.%.(3+&!4%6+'9!8133!*#!&#.3+2#6!*'!0%)#!%4/#&!-%X-+)#!.#-213!-#2,!

4&'1-5!4%!(0#!02+&#!4+24120!4%!)+,#!'%(!$%33%8!/10!3#+6:!!;%(!+&#!0)+&4#&!4/+-!4/+4:!!!

L+9%*D+3&)3"$$%*D%&I&H%%=,&7G];&!3%&L/*D$%,&=/1-50!+&#!.&%5&+))#6!+!*14!61$$#&#-43'!4/+-!1-!4/#!HIBIA!$%&!J%8#&31$41-5!*%%,:!!

M[7#!04&#+)31-#6!14!4%!)+,#!14!#+01#&!4%!$%33%8!814/!tEUi!2%-$(01%-:!T#&1%(03'9!4/10!10!

4/#!#+01#04!8+'!4%!1-23(6#6!01-53#0!1-4%!'%(&!4&+1-1-5:!!=%!)+,#!14!#7#-!#+01#&!M!8133!

#<.3+1-!1-!*%4/!8%&60!]`W!+!0+).3#!.&%5&+):!!U#)#)*#&!%-!4/#!$1&04!+-6!4/1&6!

8##,!%$!4/10!)%-4/!8#!8133!5%!$%&!)+<!\*(4!`i=!4%!$+13(&#^!&#.0!%-!4/#!$1-+3!0#4!%$!

4/#!6+'!]`W!6%!+!/#+7'!01-53#:!

=/#!*15!V(#041%-!10!5%1-5!4%!*#!d]4!8/+4!8#15/4!8133!M!.#&$%&)!4/#!/#+7'!01-53#je!

!"#$%&'(#)*$+,$(-..$/#$012)$!)%-&-&3$4%56!!=/10!8133!#-0(&#!4/+4!'%(!8133!*#!/1441-5!

]=!FE]T=!Y@l!%$!'%(&!&#+3!)+<:!!J&%716#6!'%(!6%!4/#!HIBIA!;#+&!J&%5&+)9!'%(!

/+7#!+3&#+6'!6%-#!4/&##!)%-4/0!%$!4/#!HIBIA!.&%5&+)!\8/12/!04+&40!+4!Y@l!%$!'%(&!

)+<^!+-6!'%(!8133!*#!)%&#!4/+-!&#+6'!4%!6%!4/#!01-53#0!+4!'%(&!4&+1-1-5!)+<:!T%!1$!

'%(&!4&+1-1-5!)+<!$%&!'%(&!*#-2/!.&#00!10!B@@!.%(-60!\&#)#)*#&9!4/10!10!-%4!'%(&!

+24(+3!)+<9!*(4!4/#!-()*#&!%-!8/12/!'%(&!4&+1-1-5!10!*+0#6^!'%(!8133!.#&$%&)!+!

01-53#!(01-5!B@@!.%(-60!8/#-!*#-2/!.&#001-5:!

;%(!8133!-%4!-##6!4%!6%!+!0#4!*#48##-!4/#!$1-+3!0#4!+-6!4/#!01-53#!K!'%(!2+-!1$!'%(!

&#+33'!-##6!4%!*(4!M!/15/3'!6%(*4!4/+4!'%(!8133!#7#&!-##6!4%!6%!4/10:!!W(&1-5!4/#!$1&04!

2'23#9!+$4#&!'%(&!3+04!0#4!%-!8##,0!%-#!+-6!4/&##9!'%(!8133!6%!%-#!0#4!%$!%-#!

&#.#4141%-!\A<A^!814/!'%(&!4&+1-1-5!)+<:!!

;%(!8133!6%!4/#!)+<!&#.0!]`W!4/#!01-53#!$%&!4/#!0V(+49!*#-2/!.&#00!+-6!6#+631$4:!!

W%1-5!)+<!&#.0!+-6!01-53#!$%&!4/#!.&#00!10!`i=!&#2%))#-6#6!-%&!10!14!.+&4!%$!4/#!

.&%5&+):!!=/10!10!*#2+(0#!14!8+0!-%4!4#04#6!8/#-!4/#!.&%5&+)!8+0!8&144#-!+-6!M!

2+--%4!0+'!14!8133!8%&,!+-6!2+--%4!+..&%7#!14:!!M$!'%(!6%!810/!4%!6%!4/109!'%(!8133!6%!

0%!+4!'%(&!%8-!&10,!+-6!&#+31a#!14!)+'!2%).&%)10#!4/#!#-41&#!.&%5&+):!

Page 91: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! ()!

!

M$!'%(!.3+-!4%!2%).#4#!814/!,-##!8&+.09!.3#+0#!*#51-!(01-5!4/#!,-##!8&+.0!8/#-!

'%(!.#&$%&)!4/#!/#+7'!01-53#:!!W%!`i=!(0#!4/#-!,-##!8&+.0!%-!'%(&!3+04!8%&,!0#4:!!

=/10!8133!/#3.!'%(!5#4!(0#6!4%!4/#!,-##!8&+.0:!!]30%!*#!0(&#!4%!(0#!+!*#34!+-6!8&104!

8&+.0!1$!'%(!.3+-!4%!(0#!4/#)!6(&1-5!4/#!2%).#4141%-:!

L+9%*D+3&)3"$$%*D%&I&H%%=,&7G];&!3%&W",+&L%+&=/#&#!/+0!*##-!+!3%4!%$!2%-$(01%-!+*%(4!4/#!3+04!0#4!1-!4/#!HIBIA!4&+1-1-5!.&%5&+)9!

+33!$%&!8/12/!M!4+,#!$(33!&#0.%-01*1314':!!D/13#!'%(!0/%(36!.(0/!4/10!3+04!0#4!/+&6!8/#-!

'%(!$##3!5%%69!'%(!6%-[4!/+7#!4%:!;%(!2+-!04133!.(0/!/+&6!+-6!`i=!0#4!+!&#2%&6:!!

]34/%(5/!14!$##30!5&#+49!14[0!-%4!+38+'0!+*%(4!4/#!.#&0%-+3!&#2%&60!%-!4/10!0#4:!!M4[0!

+*%(4!5#441-5!4/#!&#V(1014#!&#.0!+-6!.(0/1-5!$%&8+&6!4%!4/#!-#<4!8##,:!!T%!4/#!%-3'!

4/1-5!4/+4!&#+33'!)+44#&0!10!4/+4!'%(!5#4!4/#!&#V(1&#6!&#.0:!]-'4/1-5!#30#!+$4#&!4/+4!10!

#<4&+9!+!d5%%6e!#<4&+9!*(4!-%4!+38+'0!-#2#00+&':!

M!/15/3'!&#2%))#-6!0#441-5!+!5%+3!$%&!4/#!#-6!0#4:!!S%&!)#9!4/10!/+..#-0!8##,0!1-!

+67+-2#!+-6!M!8133!48#+,!4/+4!5%+3!+0!4/#!6+'!#65#0!23%0#&:!!M!)+'!$##3!*#44#&!%&!

8%&0#!4/+-!#<.#24#6!+-6!4/10!8133!&#$3#24!1-!4/#!&#710#6!5%+3:!!_%8!6%!M!2/%%0#!)'!

5%+3j!!=/#&#!10!-%!&/')#!%&!&#+0%-!4%!14h!0%)#41)#0!14[0!b(04!+8#0%)#!4%!*#!4/+4!5('!

4/+4!8/%!2+-!%7#&/#+6!.&#00!??H!.%(-60!$%&!Z!&#.0!%-!/10!HIBIA!6+':!

"(4!8/+4#7#&!'%(!6%9!3#+7#!+!&#.!\%&!)%&#^!1-!4/#!4+-,:!!W%!-%4!5%!4%!$+13(&#:!

M-!)%-4/!$%(&!%$!4/#!HIBIA!;#+&!J&%5&+)9!4/#!3+04!0#4!8133!*#!.(0/#6!/+&6!*(4!-%4!4%!

$+13(&#:!!M$!'%(!6%-[4!,-%8!8/#&#I8/#-!4%!04%.!8/#-!6%1-5!4/#!0#49!#&&!%-!4/#!016#!%$!

4%%!#+&3':!!`%!-##6!4%!*#!.3+04#&#6!4%!4/#!$3%%&9!&+2,!%&!*+&:!!!

L+9%*D+3&)3"$$%*D%&I&H%%=,&7G];&X%$'"1&

i-!4/#!6#3%+6!8##,9!.#&$%&)!4/#!&#5(3+&!HIBIA!6#3%+6!0#40!+-6!&#.0:!W%!-%4!5%!$%&!

#<4&+!&#.0!%-!+-'!%$!4/#!6#3%+6!0#40:!S%&!4/#!+00104+-2#!8%&,9!6%!%-3'!4/&##!8%&,!

0#40!1-04#+6!%$!4/#!-%&)+3!$17#:!!>%-6141%-1-5!8%&,!%-!4/#!6#3%+6!8##,!10!+0!8&144#-h!

-%!2/+-5#0!+&#!4%!*#!)+6#:!

L+9%*D+3&)3"$$%*D%&I&H%%=,&7G];&)'*1/+/'*/*D&M!&#2%))#-6!6%1-5!4/&##!6+'0!%$!2%-6141%-1-5!8%&,!6(&1-5!4/10!)%-4/:!!;%(!2+-!)1<!

+-6!)+42/!+-'!%$!4/#!$%33%81-5!2%-6141%-1-5!#<#&210#0:!!=/#0#!+&#!4/#!%-3'!%-#0!4/+4!

M!&#2%))#-6!+0!M!/+7#!(0#6!4/#)!+339!+-6!2+-!+44#04!4/#1&!#$$#2417#-#00!$%&!4/#!517#-!

4#).3+4#:!!M$!'%(!$##3!+-%4/#&!2%-6141%-1-5!4%%3!%&!.&%4%2%3!10!1-!'%(&!*#04!1-4#&#04!4%!

Page 92: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! ("!

+2/1#7#!+!04&#-54/!5%+39!4/+4!10!'%(&!2/%12#!*(4!M!2+--%4!-%&!8133!M!+..&%7#!%$!14:!!M!2+-!

%-3'!+..&%7#!%$!4/1-50!4/+4!M!/+7#!(0#6!+-6!/+7#!8%&,#6:!

U#)#)*#&!4/+4!'%(!2/%%0#!%-#!%$!4/#!$%33%81-5!4/&##!6+'0!+!8##,:!!;%(!2+-!2/%%0#!

4%!6%!%-#!2%-6141%-1-5!4%%3!$%&!+33!4/&##!8%&,%(40!%&!2/%%0#!4/&##!61$$#&#-4!%-#0!1-!+!

8##,:!!T%!'%(!2+-!8+3,!%-#!6+'!+!8##,!+-6!.(0/!4/#!J&%83#&!48%!41)#0!.#&!8##,:!

i&!.(0/!4/#!J&%83#&!4/&##!41)#0!.#&!8##,:!!=/#!2/%12#!10!'%(&0h!b(04!)+,#!0(&#!'%(!

5#4!4/#!8%&,!1-:!

• J&%83#&!.(0/!K!Y@!.%(-60!+66#6!4%!J&%83#&9!OXZ!.(0/#0!$%&!L@!'+&609!/15/!

/+-63#0:!!=/10!2+-!*#!6%-#!8/13#!0.&1-41-5!%&!8+3,1-5:!

• ?!)13#!8+3,!

• D#15/4!R#04!D+3,!K!AX?!)13#0!

• ]1&!W'-#!K!?@XB@!)1-(4#0!

L+9%*D+3&)3"$$%*D%&I&H%%=,&7G];&O,,/,+"*.%&H'9=&

X"@&V*%& X"@&!K'& X"@&!39%%& X"@&<'09&

J&#00!K!HIBIA!0#40!+-6!&#.0!&

W#+631$4!K!HIBIA!0#40!+-6!&#.0!&

"#-2/!J&#00!K!HIBIA!0#40!+-6!&#.0!&

TV(+4!K!HIBIA!0#40!+-6!&#.0!&

J&#001-5!#<#&210#!$%&!H!0#40!%$!A@!&#.0!&

N(341Xb%1-4!3#5!#<#&210#!$%&!H!0#40!%$!A@!&#.0!&

J&#001-5!#<#&210#!$%&!H!0#40!%$!A@!&#.0!&

E<#&210#!$%&!3%8#&!*+2,!$%&!H!0#40!%$!A@!&#.0!&

J(331-5!#<#&210#!$%&!H!0#40!%$!A@!&#.0!&

]*6%)1-+3!8%&,g!M!&#2%))#-6!2/%%01-5!4/#!+*6%)1-+3!8/##39!/+-51-5!3#5!&+10#9!6()**#33!016#!*#-60!%&!8#15/4#6!014X(.0!$%&!H!0#40!%$!A@XB@!&#.0!&

J(331-5!#<#&210#!$%&!H!0#40!%$!A@!&#.0!&

]*6%)1-+3!8%&,g!M!&#2%))#-6!2/%%01-5!4/#!+*6%)1-+3!8/##39!/+-51-5!3#5!&+10#9!6()**#33!016#!*#-60!%&!8#15/4#6!014X(.0!$%&!H!0#40!%$!A@XB@!&#.0!&

AXB!#<4&+!#<#&210#0!$%&!4&12#.09!*12#.0!+-6!(..#&!*+2,!\%.41%-+3^!&

AXB!#<4&+!#<#&210#0!$%&!V(+609!/+)04&1-50!+-6!5&1.!\%.41%-+3^!W+'!=/&##!K!"#-2/!J&#00!&

AXB!#<4&+!#<#&210#0!$%&!4&12#.09!*12#.0!+-6!(..#&!*+2,!\%.41%-+3^!&

AXB!#<4&+!#<#&210#0!$%&!V(+609!/+)04&1-50!+-6!5&1.!\%.41%-+3^!&

&

Page 93: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! (#!

J'+%,;&M!&#2%))#-6!(01-5!.&#00!+-6!*#-2/!.&#00!#<#&210#0!4/+4!4+&5#4!'%(&!8#+,#&!+&#+09!

%&!%-#!4/+4!'%(!,-%8!8133!1).&%7#!'%(&!*#-2/!.&#00:!!!

=/#0#!#<#&210#0!1-23(6#!*(4!+&#!-%4!31)14#6!4%g!

• W()**#33!"#-2/!J&#00!

• W()**#33!M-231-#!J&#00!

• W()**#33!J&#00!

• T8100!"+&IS%%4*+33!"+&!"#-2/!J&#00!

• T8100!"+&IS%%4*+33!"+&!J&#00!

• ?!"%+&6!J&#00!

• B!"%+&6!J&#00!

• M-231-#!J&#00!

• W1.0ID#15/4#6!W1.0!

• S3%%&!J&#00!

• W()**#33!S3%%&!J&#00!

G##.!4/#!&#.0!+-6!7%3()#!/15/!%-!4/#0#!0#40!$%&!4/10!)%-4/h!H!0#40!%$!+&%(-6!ZXA?!

&#.0:!=/10!8133!517#!'%(!+66#6!4#-01%-!+-6!7%3()#!%-!+!8#+,#&!+&#+!%$!'%(&!31$49!

*(136!)(023#!)+00!+-6!,##.!b%1-4!04&#00!6%8-:!!;%(!+&#!8#32%)#!4%!2/+-5#!+-6!

08142/!4/#!#<#&210#0!$&%)!6+'!4%!6+'!+-6!8%&,%(4!4%!8%&,%(4:!!=/#!1).%&4+-4!4/1-5!

10!4%!5#4!4/#!8%&,!1-:!!;%(!+&#!$&##!4%!6%!+33!$17#!0#40!+4!+!517#-!8#15/4!%&!8%&,!

(.I8%&,!6%8-:!

M!&#2%))#-6!4/+4!4/#!.(331-5!\3+4^!#<#&210#0!(0#6!%-!4/#!.&#00!+-6!*#-2/!.&#00!6+'!

+&#!$(33X&+-5#!)%7#)#-40!6%-#!814/!/15/!7%3()#!\+5+1-9!H!0#40!%$!A@X?@!&#.0^:!!=/10!

8133!*(136!)(2/!-##6#6!)(023#!+-6!*+3+-2#!$%&!+!04&%-5!*#-2/!.&#00:!!;%(!+&#!$&##!4%!

6%!+33!$17#!0#40!+4!+!517#-!8#15/4!%&!8%&,!(.!+-6!8%&,!6%8-:!=/#0#!#<#&210#0!1-23(6#!

*(4!+&#!-%4!31)14#6!4%g!

• W()**#33!U%80!

• "+&*#33!U%80!

• =X*+&!U%80!

• >/#04!T(..%&4#6!U%80!

• F+4!J(336%8-0!\7+&1%(0!*+&0I/+-63#0!2+-!*#!(0#6^!

• >/1-X(.0IJ(33X(.0!

• ]-'!0#+4#6!&%81-5!)+2/1-#!

=/#!%.41%-+3!#<#&210#0!6%-#!%-!4/#!.&#00!+-6!*#-2/!.&#00!6+'!0/%(36!-%4!*#!

04&#00$(3!d*15e!#<#&210#0h!4/#0#!0/%(36!*#!#<#&210#0!2/%0#-!4%!&%(-6!%(4!4/#!*%6'!+-6!

0/%(36!*#!6%-#!814/%(4!2+&#!$%&!4/#!+)%(-4!%$!8#15/4!31$4#6:!!;%(!0/%(36!#<.#-6!

Page 94: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! (+!

7#&'!31443#!#)%41%-+3!%&!./'012+3!#-#&5'!8/#-!.#&$%&)1-5!4/#0#!#<#&210#0:!!F1)14!

'%(&0#3$!4%!0)+339!10%3+41%-!#<#&210#0!4/+4!'%(!$##3!4/+4!'%(!-##6!4%!6%!1-!%&6#&!4%!

&#)+1-!*+3+-2#6!+-6!1-b(&'X$&##:!!W%!-%!)%&#!4/+-!4/&##!#<#&210#0!.#&!8%&,%(4:!!W%!

-%!)%&#!4/+-!AXB!0#40!+-6!4/#!&#.0!0/%(36!$+33!*#48##-!A@XB@:!=/#0#!1-23(6#!*(4!+&#!

-%4!31)14#6!4%g!

• =&12#.0!J(0/6%8-0!

• =&12#.0!E<4#-01%-0!

• >(&30!\+-'!,1-6!%$!2(&3!10!$1-#^!

• S+2#!J(330!

• W()**#33!F+4#&+3!U+10#0!

• W()**#33!U#+&!U+10#0!

=/#!+00104+-2#!8%&,!%-!'%(&!6#+631$4!6+'!8133!1-23(6#!+!*15!)(341Xb%1-4!3#5!#<#&210#:!!

=/10!10!+-!#<#&210#!4/+4!8133!/#3.!2%).3#)#-4!4/#!04&#-54/!%$!'%(&!6#+631$4!+-6!'%(&!

0V(+4:!!=/#0#!8133!*#!6%-#!814/!+!/15/#&!7%3()#!\+5+1-!H!0#40!%$!ZXA?!&#.0^!4%!/#3.!

*(136!+-6!04&#-54/#-!4/#!3#50!814/%(4!4/#!04&#00!%$!/#+71#&!8#15/40:!!;%(!+&#!$&##!4%!

6%!+33!4/#!0#40!814/!%-#!517#-!8#15/4!%&!.'&+)16!(.!+-6!6%8-:!!E<#&210#0!1-23(6#!*(4!

+&#!-%4!31)14#6!4%g!

• S&%-4!TV(+40!

• "%<!TV(+40!

• T+$#4'!"+&!TV(+40!

• F#5!J&#00!

• _+2,!TV(+4!

• J%8#&!TV(+4!

=/#!+00104+-2#!8%&,!%-!'%(&!0V(+4!6+'!8133!1-23(6#!+!*15!04&#-54/!#<#&210#!$%&!'%(&!

3%8#&!*+2,:!!!;%(!)+'!/+7#!+!$+7%&14#!#<#&210#!4/+4!'%(!*#31#7#!8133!/#3.!'%(&!3%8#&!

*+2,!5#4!04&%-5#&h!1$!0%9!(0#!14:!D#!8133!(0#!+!/15/#&!7%3()#!%-!4/10!#<#&210#!\H!0#40!%$!

ZXA?!&#.0^!1-!%&6#&!4%!*(136!)(023#!)+009!1-2&#+0#!4#-01%-!%-!+!8#+,#&!+&#+9!31)14!

)+<1)+3!8#15/4!%-!4/#!3%8#&!*+2,!+-6!04&#-54/#-!4/#!0V(+4!+-6!6#+631$4:!!;%(!+&#!

$&##!4%!(0#!4/#!0+)#!8#15/4!$%&!+33!$17#!0#40!%&!.'&+)16!(.!+-6!6%8-:!!=/#0#!

#<#&210#0!1-23(6#!*(4!+&#!-%4!31)14#6!4%g!

• k%%6!N%&-1-50!!

• T4&+15/4!F#5!W#+631$4!

• W#$1214!W#+631$4!

• U%)+-1+-!W#+631$4!

• U#7#&0#!_'.#&#<4#-01%-!

• "+2,!U+10#!

• LHXW#5&##!"+2,!U+10#!

Page 95: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! ($!

i-!*%4/!4/#!0V(+4!+-6!6#+631$4!6+'09!'%(!)(04!.#&$%&)!0%)#!,1-6!%$!+*6%)1-+3!

#<#&210#:!!M$!'%(!/+7#!+!$+7%&14#!#<#&210#!4/+4!'%(!$##3!/#3.0!'%(!5#4!04&%-5#&9!.3#+0#!

6%!14:!!=/#!&#.!&+-5#0!%-!4/#0#!#<#&210#0!7+&'!5&#+43'!0%!'%(!)+'!6%!+0!31443#!+0!Z!

&#.0!+-6!+0!)+-'!+0!H@:!!;%(!2+-!6%!+0!31443#!+0!%-#!#<#&210#!%&!+0!)+-'!+0!4/&##!4%!

$%(&:!=/#0#!#<#&210#0!1-23(6#!*(4!+&#!-%4!31)14#6!4%g!

• _+-51-5!F#5!U+10#0!

• ]*6%)1-+3!D/##3!

• T14X(.0!\8#15/4#6!+-6!-%-X8#15/4#6^!

• W()**#33!T16#!"#-60!

• >&(-2/#0!

• F'1-5!F#5!U+10#0!

• N#6!"+33!T3+)0!

=/#!%.41%-+3!+00104+-2#!8%&,!%-!0V(+4!+-6!6#+631$4!6+'!0/%(36!-%4!*#!04&#00$(3!d*15e!

#<#&210#0:!!=/#0#!+&#!#<#&210#0!2/%0#-!4%!04&#-54/#-!.&#71%(03'!1-b(&#6!+&#+09!

2%).3#)#-4!'%(&!4&+1-1-5!+-6!0/%(36!*#!6%-#!814/!31443#!#)%41%-+3!%&!./'012+3!

04&#00!4%!'%(&!*%6':!!M-!%4/#&!8%&609!4/#0#!4/1-50!0/%(36!1-!-%!8+'!+$$#24!'%(&!

&#2%7#&':!!=/#0#!#<#&210#0!4+&5#4!+&#+0!0(2/!+0!5&1.9!V(+6&12#.09!/+)04&1-50!+-6!

-#2,:!!>/%%0#!AXB!%$!4/#0#!#<#&210#0!.#&!8%&,%(49!.#&$%&)1-5!AXB!0#40!%$!4/%0#!

2/%0#-:!!

S%&!01-53#X3#5!8%&,!'%(!2+-!6%!+0!31443#!+0!01<!&#.0!.#&!3#5:!=/#!01-53#X3#5!8%&,!10!+!

5&#+4!%.41%-!$%&!4/%0#!814/!/1.!$3#<1*1314'!100(#0:!!`%!%-#!2+&#0!8/+4!'%(!2+-!%-#X3#5!

0V(+4!%&!3(-5#h!(0#!4/#!2%&&#24!8#15/4!4%!.#&$%&)!4/#!#<#&210#0!814/!4/#!2%&&#24!

$%&):!!=/10!)+'!)#+-!(01-5!'%(&!*%6'8#15/49!0)+33#&!6()**#330!%&!#7#-!+!315/4!

8#15/4!7#04:!!W%!-%4!3#4!'%(&!#5%!5#4!1-!'%(&!8+':!M[6!&+4/#&!.#&$%&)!+!3(-5#!814/!ABH!

.%(-60!+-6!.#&$#24!$%&)!4/+-!4+,#!0/%&49!&1612(3%(0!04#.0!4/+4!4+,#!+8+'!$&%)!4/#!

.(&.%0#!%$!4/#!#<#&210#:!!]4!-%!41)#!0/%(36!4/#!8#15/4!(0#6!%-!]`;!%$!4/#!#<#&210#0!

2/%0#-!*#!2/+33#-51-5!4%!4/#!31$4#&h!4/#0#!+&#!6%-#!$%&!*+3+-2#:!!=/#0#!1-23(6#!*(4!+&#!

-%4!31)14#6!4%g!

• T4#.!Q.0!

• F(-5#0!

• i-#XF#5!TV(+40!

• F#5!>(&30!

• k3(4#!_+)!U+10#0!

• >+3$!U+10#0!

• k&1.!8%&,!

• `#2,!_+&-#00IL!D+'!`#2,IN+-(+3!`#2,!

• "+-6!k%%6!N%&-1-50!

Page 96: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! (%!

• J(33!=/&%(5/0!

• G#443#*#33!T81-50!

!

L+9%*D+3&)3"$$%*D%&I&H%%=,&7G];&L+9%*D+3&!%C:$"+%&

VQ%9Q/%K&

H%%=&V*%&

X"@&V*%& X"@&!K'& X"@&!39%%& X"@&<'09&

J&#00!K!B!0#40!%$!Bf!&#.0!J&#001-5!#<#&210#!K!H!0#40!&

W#+631$4!K!B!0#40!%$!Bf!&#.09!.3(0!%-#!01-53#!+4!4&+1-1-5!)+<!&

"#-2/!J&#00!K!B!0#40!%$!Bf!&#.09!.3(0!%-#!01-53#!+4!4&+1-1-5!)+<!&

TV(+4!K!B!0#40!%$!Bf&#.09!.3(0!%-#!01-53#!+4!4&+1-1-5!)+<!&

J&#001-5!#<#&210#!K!H!0#40!&

F#5!E<#&210#!K!H!0#40!&

J&#001-5!#<#&210#!K!H!0#40!&

F%8#&!"+2,I_+)04&1-5!E<#&210#!K!H!0#40!!&

J(331-5!#<#&210#!K!H!0#40!&

]*6%)1-+3!E<#&210#!K!H!0#40!!&

J(331-5!#<#&210#!K!H!0#40!!&

]*6%)1-+3!E<#&210#!K!H!0#40!!&

i.41%-+3!+00104+-2#!8%&,!K!+0!-##6#6!&

i.41%-+3!+00104+-2#!8%&,!K!+0!-##6#6!&

i.41%-+3!+00104+-2#!8%&,!K!+0!-##6#6!&

i.41%-+3!+00104+-2#!8%&,!K!+0!-##6#6!&

!

J'+%;&S%&!4/#!dJ&#001-5!E<#&210#!K!H!0#40e9!dF#5!E<#&210#!K!H!0#40e!+-6!4/#!dF%8#&!

"+2,I_+)04&1-5!E<#&210#!K!H!0#40e!'%(!2+-!6%!4/#!F+04!T#4!S1&04!$%&!H!0#40!%$!HXZ!

&#.0:!S%&!#<+).3#g!

X"@&V*%&

• J&#00!K!B!0#40!%$!Bf!&#.0!

• "#-2/!J&#00!K!H!0#40!%$!HXZ!&#.0!o!P@l!

X"@&!K'&

• W#+631$4!K!B!0#40!%$!Bf!&#.09!.3(0!%-#!01-53#!+4!4&+1-1-5!)+<!

• TV(+4!K!H!0#40!%$!HXZ!&#.0!o!P@l!

&

&

Page 97: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! (&!

X"@&!39%%&&

• "#-2/!J&#00!K!B!0#40!%$!Bf!&#.09!.3(0!%-#!01-53#!+4!4&+1-1-5!)+<!

• J&#00&G&H!0#40!%$!HXZ!&#.0!o!P@l!

X"@&<'09&

• TV(+4!K!B!0#40!%$!Bf&#.09!.3(0!%-#!01-53#!+4!4&+1-1-5!)+<!

• W#+631$4!G&H!0#40!%$!BXH!&#.0!o!P@l&

i$!2%(&0#9!4/#!+66141%-+3!+00104+-2#!8%&,!10!4%!*#!6%-#:!=/10!10!b(04!+-!#<+).3#!%$!4/#!

$1&04!8##,!*(4!4/10!2+-!*#!6%-#!814/!#+2/!%$!4/#!0(*0#V(#-4!8##,0:!!C(04!.#&$%&)!4/#!

S1&04!T#4!F+04!%$!4/#!%..%014#!#<#&210#:!

H%%=&!K'&

X"@&V*%& X"@&!K'& X"@&!39%%& X"@&<'09&

J&#00!K!B!0#40!%$!H!&#.0!\%-3'!5#4!.&#02&1*#6!&#.0^!&

W#+631$4!K!B!0#40!%$!H!&#.0!\%-3'!5#4!.&#02&1*#6!&#.0^!&

"#-2/!J&#00!K!B!0#40!%$!H!&#.0!\%-3'!5#4!.&#02&1*#6!&#.0^!&

TV(+4!K!B!0#40!%$!H!&#.0!\%-3'!5#4!.&#02&1*#6!&#.0^!&

J&#001-5!#<#&210#!K!H!0#40!&

F#5!E<#&210#!K!H!0#40!&

J&#001-5!#<#&210#!K!H!0#40!&

F%8#&!"+2,I_+)04&1-5!E<#&210#!K!H!0#40!!&

J(331-5!#<#&210#!K!H!0#40!&

]*6%)1-+3!E<#&210#!K!H!0#40!!&

J(331-5!#<#&210#!K!H!0#40!!&

]*6%)1-+3!E<#&210#!K!H!0#40!!&

i.41%-+3!+00104+-2#!8%&,!K!+0!-##6#6!&

i.41%-+3!+00104+-2#!8%&,!K!+0!-##6#6!&

i.41%-+3!+00104+-2#!8%&,!K!+0!-##6#6!&

i.41%-+3!+00104+-2#!8%&,!K!+0!-##6#6!&

&

&

&

&

&

&

&

&

Page 98: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! ('!

H%%=&!39%%&

X"@&V*%&

&

X"@&!K'& X"@&!39%%& X"@&<'09&

J&#00!K!HIBIAf!&

W#+631$4!K!HIBIAf9!.3(0!%-#!01-53#!+4!4&+1-1-5!)+<!&

"#-2/!J&#00!K!HIBIAf9!.3(0!%-#!01-53#!+4!=&+1-1-5!)+<!&

TV(+4!K!HIBIAf9!.3(0!%-#!01-53#!+4!=&+1-1-5!)+<!&

J&#001-5!#<#&210#!K!H!0#40!&

F#5!E<#&210#!K!H!0#40!&

J&#001-5!#<#&210#!K!H!0#40!&

F%8#&!"+2,I_+)04&1-5!E<#&210#!K!H!0#40!!&

J(331-5!#<#&210#!K!H!0#40!&

]*6%)1-+3!E<#&210#!K!H!0#40!!&

J(331-5!#<#&210#!K!H!0#40!!&

]*6%)1-+3!E<#&210#!K!H!0#40!!&

i.41%-+3!+00104+-2#!8%&,!K!+0!-##6#6!&

i.41%-+3!+00104+-2#!8%&,!K!+0!-##6#6!&

i.41%-+3!+00104+-2#!8%&,!K!+0!-##6#6!&

i.41%-+3!+00104+-2#!8%&,!K!+0!-##6#6!&

&

H%%=&<'09&-X%$'"12&

=/10!10!+-!#<+).3#!%$!4/#!6#3%+6!'%(!2+-!6%:!U#)#)*#&!4/+4!4/#&#!+&#!0#7#&+3!

6#3%+6!%.41%-0!4/+4!'%(!2+-!6%!4/+4!+&#!3104#6!1-!4/#!dN%&#!%-!4/#!W#3%+6e!0#241%-!%$!

4/10!*%%,:!

X"@&V*%& X"@&!K'& X"@&!39%%& X"@&<'09&

J&#00!K!B!0#40!%$!H!&#.0!&

W#+631$4!K!B!0#40!%$!H!&#.0!&

"#-2/!J&#00!K!B!0#40!%$!H!&#.0!&

TV(+4!K!B!0#40!%$!H!&#.0!&

J&#001-5!#<#&210#!K!B!0#40!&

F#5!E<#&210#!K!B!0#40!&

J&#001-5!#<#&210#!K!B!0#40!&

F%8#&!"+2,I_+)04&1-5!E<#&210#!K!B!0#40!!&

J(331-5!#<#&210#!K!B!0#40!&

]*6%)1-+3!E<#&210#!K!B!0#40!!&

J(331-5!#<#&210#!K!B!0#40!!&

]*6%)1-+3!E<#&210#!K!B!0#40!!&

i.41%-+3!+00104+-2#!8%&,!K!+0!-##6#6!&

i.41%-+3!+00104+-2#!8%&,!K!+0!-##6#6!&

i.41%-+3!+00104+-2#!8%&,!K!+0!-##6#6!&

i.41%-+3!+00104+-2#!8%&,!K!+0!-##6#6!&

!

Page 99: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! ((!

L+9%*D+3&)3"$$%*D%&I&H%%=,&7G];&L0CC"9@&• D##,0!%-#!\B<H^!+-6!48%!+&#!08142/#6:!J#&$%&)!4/#!B<B!8##,!%-!8##,!%-#!

+-6!4/#!B<H!8##,!%-!8##,!48%:!

• A!0#4!%$!A!&#.#4141%-!8133!*#!6%-#!+4!;iQU!4&+1-1-5!)+<!+$4#&!4/#!0V(+49!*#-2/!

.&#00!+-6!6#+631$4:!

• =/#!3+04!0#4!%-!'%(&!HIBIA!0#40!8133!*#!.(0/#6!%-!4/#!B<B!+-6!4/#!HIBIA!

8##,09!*(4!-#7#&!4%!$+13(&#:!!i-!4/#!B<H!8##,!\-%8!4/#!0#2%-6!8##,^!'%(!8133!

%-3'!5#4!4/#!.&#02&1*#6!&#.0!+-6!-%!)%&#:!

• =/#!)+1-!+00104+-2#!8%&,!8133!*#!/15/!7%3()#!\H!0#40^:!

• i.41%-+3!+00104+-2#!8%&,!2+-!*#!6%-#:!!=/10!0/%(36!-%4!+$$#24!4/#!)+1-!

8%&,%(40!+-6!-%4!+$$#24!'%(&!&#2%7#&':!

• i-!4/#!6#3%+6!8##,9!%-3'!B!0#40!%$!+00104+-2#!8%&,!8133!*#!6%-#:!!=/10!10!1-!

2%-4&+04!4%!4/#!-%&)+3!H!0#40:!

• U#04!.#&1%60!$%&!)+1-!HIBIA!0#40!+-6!01-53#0!+&#!8/+4#7#&!'%([6!31,#!4%!6%h!

4/#!1).%&4+-4!4/1-5!10!4/+4!4/#!0#40!+&#!6%-#!8/#-!'%(!+&#!)#-4+33'!+-6!

./'012+33'!&#+6':!!=/#!&#04!.#&1%60!$%&!4/#!+00104+-2#!8%&,!2+-!$+33!+-'8/#&#!

*#48##-!A!4%!B!)1-(4#0:!

L+9%*D+3&)3"$$%*D%&I&H%%=,&4G_;&L/*D$%,&W(&1-5!4/#!$1&04!2'23#9!'%(!.#&$%&)#6!%-#!0#4!%$!%-#!&#.#4141%-!\A<A^!814/!'%(&!

4&+1-1-5!)+<:!!M-!4/10!-#8!4&+1-1-5!2'23#9!'%(&!d01-53#e!8133!-%4!*#!+-!+24(+3!01-53#9!

*(4!&+4/#&!14!8133!*#!+-!+33!%(4!0#4!814/!'%(&!4&+1-1-5!)+<!\*(4!-#7#&!4%!$+13(&#^:!!=/10!

0/%(36!$+33!+&%(-6!?XH!&#.09!6#.#-61-5!%-!/%8!'%(!$##3:!

L+9%*D+3&)3"$$%*D%&I&H%%=,&4G_;&W",+&L%+&W(&1-5!4/#!$1&04!2'23#!%$!4/#!T4&#-54/!.&%5&+)9!'%(!.(0/#6!4/#!3+04!0#4!%-!4/#!$1&04!

8##,!\B<B^!+-6!4/#!4/1&6!8##,!\HIBIA^:!!W(&1-5!4/10!2'23#!)%-4/9!'%(!8133!`i=!.(0/!

4/#!3+04!0#4!%-!+-'!%$!4/#!8##,0:!!T+7#!'%(&!04&#-54/!+-6!#-#&5'!$%&!4/#!U#.!N+<!

814/!'%(&!4&+1-1-5!)+<:!

L+9%*D+3&)3"$$%*D%&I&H%%=,&4G_;&X%$'"1&i-!4/#!6#3%+6!8##,9!.#&$%&)!4/#!&#5(3+&!HIBIA!6#3%+6!0#40!+-6!&#.0:!;%(!6%!-%4!5%!

$%&!#<4&+!&#.0!%-!+-'!%$!4/#!6#3%+6!0#40:!S%&!4/#!+00104+-2#!8%&,9!6%!4/#!4/&##!8%&,!

0#40!+-6!%.41%-+3!8%&,!1$!'%(!8+-4:!!>%-6141%-1-5!8%&,!%-!4/#!6#3%+6!8##,!10!+0!

8&144#-:!`%!2/+-5#0!+&#!4%!*#!)+6#:!

Page 100: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! )**!

L+9%*D+3&)3"$$%*D%&I&H%%=,&4G_;&)'*1/+/'*/*D&>%-6141%-1-5!8%&,!6(&1-5!4/10!0#2%-6!./+0#!8133!&#)+1-!4/#!0+)#!+0!4/#!$1&04:!!`%!

2/+-5#0!+&#!4%!*#!)+6#:!!J3#+0#!&#)#)*#&!4/+4!4/10!./+0#!%$!4&+1-1-5!#)./+01a#0!

T=UE`k=_!+-6!8#!01).3'!8+-4!4%!)+1-4+1-!+!5%%6!*+0#!%$!2%-6141%-1-5!8/13#!

04&171-5!$%&!4/10!5%+3:!!D#!6%!-%4!8+-4!4/10!4%!6&%.!%$$!*(4!8#!+30%!6%!-%4!8+-4!4%!

0+2&1$12#!04&#-54/!3#7#30!$%&!2%-6141%-1-5!8%&,:!!=/10!10!2+33#6!.&1%&141a1-5!%(&!

4&+1-1-59!+30%!,-%8-!+0!.#&1%61a+41%-:!!J#&1%61a+41%-!10!-%4/1-5!)%&#!4/+-!.3+--1-5:!

L+9%*D+3&)3"$$%*D%&I&H%%=,&4G_;&O,,/,+"*.%&H'9=&=/#!+00104+-2#!#<#&210#0!+-6!4#).3+4#!8133!*#!#<+243'!4/#!0+)#!814/!4/#!#<2#.41%-!%$!

4/#!4%4+3!+)%(-4!%$!0#40!6#2&#+0#0!$&%)!$17#!4%!4/&##:!M-04#+6!%$!6%1-5!H!0#40!%$!A@!

&#.#4141%-0!%$!+!517#-!#<#&210#!\$%&!#<+).3#9!$&%-4!0V(+40^9!'%(!8133!6%!%-3'!B!0#40!%$!

A@!&#.#4141%-0:!

=/#!-()*#&!%$!0#40!10!6#2&#+0#6!4%!/#3.!4+.#&!4/#!04&#-54/!.&%5&+)!4%8+&6!4/#!$1-+3!

5%+3!8/13#!04133!8%&,1-5!%-!6#7#3%.1-5!4/#0#!+&#+0:!=/#!%.41%-+3!+00104+-2#!8%&,!2+-!

04+'!1-:!

L+9%*D+3&)3"$$%*D%&I&H%%=,&4G_;&L+9%*D+3&!%C:$"+%&

VQ%9Q/%K&H%%=&V*%&

X"@&V*%& X"@&!K'& X"@&!39%%& X"@&<'09&

J&#00!K!B!0#40!%$!Bf!&#.0!\4/#!3+04!0#4!%-!4/#!.&#00!2+-!*#!.(0/#6!+0!-%!01-53#0!+&#!6%-#^!&

W#+631$4!K!B!0#40!%$!B!&#.09!.3(0!%-#!+33!%(4!0#4!+4!4&+1-1-5!)+<!\*(4!-%4!4%!$+13(&#^!&

"#-2/!J&#00!K!B!0#40!%$!B!&#.09!.3(0!%-#!+33!%(4!0#4!+4!4&+1-1-5!)+<!\*(4!-%4!4%!$+13(&#^!&

TV(+4!K!B!0#40!%$!Bf&#.09!.3(0!%-#!+33!%(4!0#4!+4!4&+1-1-5!)+<!\*(4!-%4!4%!$+13(&#^!&

J&#001-5!#<#&210#!K!B!0#40!&

F#5!E<#&210#!K!B!0#40!&

J&#001-5!#<#&210#!K!B!0#40!&

F%8#&!"+2,I_+)04&1-5!E<#&210#!K!B!0#40!!&

J(331-5!#<#&210#!K!B!0#40!&

]*6%)1-+3!E<#&210#!K!B!0#40!!&

J(331-5!#<#&210#!K!B!0#40!&

]*6%)1-+3!E<#&210#!K!B!0#40!!&

i.41%-+3!+00104+-2#!8%&,!K!+0!-##6#6!&

i.41%-+3!+00104+-2#!8%&,!K!+0!-##6#6!&

i.41%-+3!+00104+-2#!8%&,!K!+0!-##6#6!&

i.41%-+3!+00104+-2#!8%&,!K!+0!-##6#6!&

&

Page 101: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! )*)!

H%%=&!K'&

X"@&V*%& X"@&!K'& X"@&!39%%& X"@&<'09&

J&#00!K!B!0#40!%$!H!&#.0!\%-3'!5#4!.&#02&1*#6!&#.0^!&

W#+631$4!K!B!0#40!%$!H!&#.0!\%-3'!5#4!.&#02&1*#6!&#.0^!&

"#-2/!J&#00!K!B!0#40!%$!H!&#.0!\%-3'!5#4!.&#02&1*#6!&#.0^!&

TV(+4!K!B!0#40!%$!H!&#.0!\%-3'!5#4!.&#02&1*#6!&#.0^!&

J&#001-5!E<#&210#!K!B!0#40!&

F#5!E<#&210#!K!B!0#40!&

J&#001-5!E<#&210#!K!B!0#40!&

F%8#&!"+2,I_+)04&1-5!E<#&210#!K!B!0#40!!&

J(331-5!E<#&210#!K!B!0#40!&

]*6%)1-+3!E<#&210#!K!B!0#40!!&

J(331-5!E<#&210#!K!B!0#40!!&

]*6%)1-+3!E<#&210#!K!B!0#40!!&

i.41%-+3!]00104+-2#!D%&,!K!+0!-##6#6!&

i.41%-+3!]00104+-2#!D%&,!K!+0!-##6#6!&

i.41%-+3!]00104+-2#!D%&,!K!+0!-##6#6!&

i.41%-+3!]00104+-2#!D%&,!K!+0!-##6#6!&

&

H%%=&!39%%&

X"@&V*%& X"@&!K'& X"@&!39%%& X"@&<'09&

J&#00!K!HIBIAf!\4/#!3+04!0#4!%-!4/#!.&#00!2+-!*#!.(0/#6!+0!-%!01-53#0!+&#!6%-#^!&

W#+631$4!K!HIBIA9!.3(0!%-#!+33!%(4!0#4!+4!4&+1-1-5!)+<!\*(4!-%4!4%!$+13(&#^!&

"#-2/!J&#00!K!HIBIAf9!.3(0!%-#!+33!%(4!0#4!+4!4&+1-1-5!)+<!\*(4!-%4!4%!$+13(&#^!&

TV(+4!K!HIBIAf9!.3(0!%-#!+33!%(4!0#4!+4!4&+1-1-5!)+<!\*(4!-%4!4%!$+13(&#^!&

J&#001-5!#<#&210#!K!B!0#40!&

F#5!E<#&210#!K!B!0#40!&

J&#001-5!#<#&210#!K!B!0#40!&

F%8#&!"+2,I_+)04&1-5!E<#&210#!K!B!0#40!!&

J(331-5!#<#&210#!K!B!0#40!&

]*6%)1-+3!E<#&210#!K!B!0#40!!&

J(331-5!#<#&210#!K!B!0#40!&

]*6%)1-+3!E<#&210#!K!B!0#40!!&

i.41%-+3!+00104+-2#!8%&,!K!+0!-##6#6!&

i.41%-+3!+00104+-2#!8%&,!K!+0!-##6#6!&

i.41%-+3!+00104+-2#!8%&,!K!+0!-##6#6!&

i.41%-+3!+00104+-2#!8%&,!K!+0!-##6#6!&

&

&

&

Page 102: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! )*"!

H%%=&<'09&-X%$'"12&

X"@&V*%& X"@&!K'& X"@&!39%%& X"@&<'09&

J&#00!K!B!0#40!%$!H!&#.0!&

W#+631$4!K!B!0#40!%$!H!&#.0!&

"#-2/!J&#00!K!B!0#40!%$!H!&#.0!&

TV(+4!K!B!0#40!%$!H!&#.0!&

J&#001-5!E<#&210#!K!B!0#40!&

F#5!E<#&210#!K!B!0#40!&

J&#001-5!E<#&210#!K!B!0#40!&

F%8#&!"+2,I_+)04&1-5!E<#&210#!K!B!0#40!!&

J(331-5!E<#&210#!K!B!0#40!&

]*6%)1-+3!E<#&210#!K!B!0#40!!&

J(331-5!E<#&210#!K!B!0#40!&

]*6%)1-+3!E<#&210#!K!B!0#40!!&

i.41%-+3!]00104+-2#!D%&,!K!+0!-##6#6!&

i.41%-+3!]00104+-2#!D%&,!K!+0!-##6#6!&

i.41%-+3!]00104+-2#!D%&,!K!+0!-##6#6!&

i.41%-+3!]00104+-2#!D%&,!K!+0!-##6#6!&

&

J'+%;&S%&!4/#!.&#001-59!3#5!#<#&210#0!+-6!*+2,!#<#&210#!'%(!2+-!6%!4/#!S1&04!T#4!F+04!

$%&!4/#!517#-!#<#&210#!%&!4/#!T#2%-6!T#4!F+04!K!*%4/!$%&!B!0#40!%$!H!&#.0:!S%&!#<+).3#9!

%-!4/#!B<B!8##,g!

X"@&V*%&

• J&#00!K!B<B9!\4/#!3+04!0#4!%-!4/#!.&#00!2+-!*#!.(0/#6!+0!-%!01-53#0!+&#!6%-#^!

• "#-2/!J&#00!K!B!0#40!%$!H!&#.0!o!P@l!%&!B!0#40!%$!H!&#.0!o!Z@l!

X"@&!K'&&

• W#+631$4!X!B<B9!.3(0!%-#!+33!%(4!0#4!+4!4&+1-1-5!)+<!\*(4!-%4!4%!$+13(&#^!

• TV(+4!X!B!0#40!%$!H!&#.0!o!P@l!%&!B!0#40!%$!H!&#.0!o!Z@l!

X"@&!39%%&

• "#-2/!J&#00!X!B<B9!.3(0!%-#!+33!%(4!0#4!+4!4&+1-1-5!)+<!\*(4!-%4!4%!$+13(&#^!

• J&#00!X!B!0#40!%$!H!&#.0!o!P@l!%&!B!0#40!%$!H!&#.0!o!Z@l!

X"@&<'09&

• TV(+4!X!B<B9!.3(0!%-#!+33!%(4!0#4!+4!4&+1-1-5!)+<!\*(4!-%4!4%!$+13(&#^!

• W#+631$4!X!B!0#40!%$!B!&#.0!o!P@l!%&!B!0#40!%$!AXB!&#.0!o!Z@l!

Page 103: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! )*#!

L+9%*D+3&)3"$$%*D%&I&H%%=,&4G_;&L0CC"9@&D##,0!%-#!\B<H^!+-6!48%!\B<B^!+&#!08142/#6:!J#&$%&)!4/#!B<B!8##,!%-!8##,!%-#!

+-6!4/#!B<H!8##,!%-!8##,!48%:!

i-#!+33!%(4!0#4!]S=EU!'%(&!)+1-!0#40!8133!*#!6%-#!814/!'%(&!4&+1-1-5!)+<:!=/10!8133!

*#!6%-#!+$4#&!4/#!0V(+49!*#-2/!.&#00!+-6!6#+631$4:!!=/10!0#4!8133!*#!/#+7'!+-6!/+&6!

*(4!0/%(36!-%4!*#!6%-#!4%!$+13(&#:!!;%(!0/%(36!-%4!)100!%-!4/10!0#4:!

=/#!3+04!0#4!%-!'%(&!HIBIA!0#40!\4/#!)+1-!8%&,!0#40!%$!4/#!8##,^!8133!`i=!*#!

.(0/#6:!=/#!%-3'!#<2#.41%-!4%!4/10!10!4/#!.&#00:!!;%(!2+-!2%-41-(#!4%!.(0/!4/#!3+04!0#4!

%-!4/#!.&#00!%-!4/#!$1&04!+-6!4/1&6!8##,0:!

=/#!)+1-!+00104+-2#!8%&,!8133!*#!)#61()!7%3()#!\B!0#40^:!

i.41%-+3!+00104+-2#!8%&,!2+-!*#!6%-#:!!=/10!0/%(36!-%4!+$$#24!4/#!)+1-!8%&,%(40!+-6!

-%4!+$$#24!'%(&!&#2%7#&':!

i-!4/#!6#3%+6!8##,9!4/#!+00104+-2#!8%&,!8133!&#)+1-!4/#!0+)#:!!B!0#40:!

U#04!.#&1%60!$%&!)+1-!HIBIA!0#40!+-6!+33!%(4!=&+1-1-5!N+<!U#.!N+<!+&#!8/+4#7#&!

'%([6!31,#!4%!6%h!4/#!1).%&4+-4!4/1-5!10!4/+4!4/#!0#40!+&#!6%-#!8/#-!'%(!+&#!)#-4+33'!

+-6!./'012+33'!&#+6':!!=/#!&#04!.#&1%60!$%&!4/#!+00104+-2#!8%&,!2+-!$+33!+-'8/#&#!

*#48##-!A!4%!B!)1-(4#0:!

L+9%*D+3&)3"$$%*D%&I&H%%=,&`G7Y;&!3%&</*"$&83",%&=/10!10!8/#-!+33!4/#!/+&6!8%&,!+-6!.&#.!8133!2%)#!4%!+!/#+6:!!=/10!10!8/#-!'%(!4#04!

'%(&!%-#X&#.!)+<#0!%-!4/#!0V(+49!*#-2/!.&#00!+-6!6#+631$4:!!

L+9%*D+3&)3"$$%*D%&I&H%%=,&`G7Y;&L/*D$%,&T1)13+&!4%!)%-4/0!$%(&!+-6!$17#9!8##,0!%-#!+-6!48%!+&#!08142/#6:!!=/10!)#+-0!4/+4!

'%(!8133!*#!6%1-5!B!0#40!%$!B!&#.0!%-!4/#!$1&04!8##,!+-6!B!0#40!%$!H!&#.0!%-!4/#!0#2%-6!

8##,:!!i-!)%-4/!$%(&9!'%(!616!%-#!0#4!%$!%-#!&#.#4141%-!%-!814/!'%(&!4&+1-1-5!)+<:!!

N%-4/!$17#!/+6!%-#!+33!0#4!814/!'%(&!4&+1-1-5!)+<:!

i-!)%-4/!01<9!'%(!8133!.#&$%&)!%-#!0#4!%$!%-#!&#.#4141%-!+4!'%(&!4&+1-1-5!)+<!%-!4/#!

$1&04!8##,!\B<B!8##,^!+-6!+-!+66141%-+3!01-53#!+4!AA@l!%$!'%(&!4&+1-1-5!)+<:!

i-!4/#!0#2%-6!8##,!\B<H!8##,^9!'%(!8133!`i=!.#&$%&)!+-'!01-53#0:!

Page 104: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! )*+!

]-6!%-!4/#!4/1&6!8##,!\HIBIA!8##,^!'%(!8133!4#04!'%(&!AUN!%-!4/#!0V(+49!*#-2/!

.&#00!+-6!6#+631$4:!!=/#0#!8133!*#!4#04#6!%-!4/#!4/1&6!8##,!\4/#!HIBIA!8##,^!+0!4/10!

8##,[0!0#40!+-6!&#.0!.&%716#!'%(!814/!+!.#&$#24!8+'!4%!8%&,!(.!4%!+!-#8!AUN:!

=/#!dN%-4/!T1<!X!T4&#-54/!=#).3+4#!i7#&71#8e!8133!.&%716#!'%(!814/!#<+243'!8/+4!4%!

6%:!

L+9%*D+3&)3"$$%*D%&I&H%%=,&`G7Y;&W",+&L%+&F1,#!)%-4/!$17#9!'%(!8133!-%4!4+,#!+-'!#<4&+!&#.0!%-!4/#!3+04!0#40!%$!4/#!)+1-!31$40:!!

i-3'!6%!4/#!.&#02&1*#6!&#.0:!

L+9%*D+3&)3"$$%*D%&I&H%%=,&`G7Y;&X%$'"1&=/#&#!+&#!-%!2/+-5#0!4%!4/#!6#3%+6!%-!)%-4/!01<:!!!

L+9%*D+3&)3"$$%*D%&I&H%%=,&`G7Y;&)'*1/+/'*/*D&=/#!%-3'!2/+-5#!4%!+00104+-2#!8%&,!10!4/+4!J&%83#&!8%&,!10!2(4!%(4!4/10!)%-4/!K!%-3'!

6%!d315/4e!2%-6141%-1-5!8/12/!8133!2%-0104!%$g!

• AX?!N13#!D+3,0!

• AX?!N13#!D#15/4!R#04!D+3,0!

• ]1&!W'-#!\?@XB@!)1-(4#0^!

=/10!10!4%!*#!6%-#!4/&##!41)#0!+!8##,9!8/#-#7#&!8%&,0!*#04!$%&!'%(:!Wi!`i=!2(4!%(4!

4/#!2%-6141%-1-5:!!Q0#!14!$%&!&#2%7#&':!!Q0#!14!4%!$%2(0!%-!8/+4!'%(!8133!+22%).310/!%-!

4/#!4/1&6!8##,:!!R10(+31a#!'%(&!0(22#00:!

L+9%*D+3&)3"$$%*D%&I&H%%=,&`G7Y;&O,,/,+"*.%&H'9=&=/#&#!8133!*#!)+b%&!2/+-5#0!4%!'%(&!+00104+-2#!8%&,:!!"#2+(0#!8#!+&#!.#+,1-5!$%&!

4/#!4/1&6!8##,9!2(4!%(4!4/#!)+1-!+00104+-2#!31$40!+-6!.#&$%&)!%-3'!0)+33#&9!#+01#&!

31$40:!!W%-[4!8%&&'9!'%(!8%-[4!3%0#!+-'!01a#:!;%(!0.#-4!4/#!$1&04!4/&##!)%-4/0!*(1361-5!

'%(&!./'01V(#!814/!/15/!7%3()#!8%&,!+-6!4/#!$1&04!48%!)%-4/0!%$!4/#!T4&#-54/!

J/+0#!814/!0%)#!/15/!7%3()#9!*15!#<#&210#0!+0!'%(&!+00104+-2#!8%&,:!!=/10!)%-4/9!

#+0#!%$$!4/#!+00104+-2#!8%&,!+-6!)+,#!0(&#!'%(&!*%6'!10!$&#0/!+-6!04&%-5:!!=/#!

T4&#-54/!=#).3+4#!i7#&71#8!*#3%8!8133!2%).3#4#3'!%(431-#!8/+4!'%(!-##6!4%!6%:!

Page 105: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! )*$!

L+9%*D+3&)3"$$%*D%&I&H%%=,&`G7Y;&L+9%*D+3&!%C:$"+%&

VQ%9Q/%K&H%%=&V*%&

X"@&V*%& X"@&!K'& X"@&!39%%& X"@&<'09&

J&#00!K!B!0#40!%$!Bf!&#.0!\4/#!3+04!0#4!%-!4/#!.&#00!2+-!*#!.(0/#6!+0!-%!01-53#0!+&#!6%-#^!&

W#+631$4!K!B!0#40!%$!B!&#.09!A<A!o!=N9!A<A!o!AA@l!&

"#-2/!J&#00!X!B!0#40!%$!B!&#.09!A<A!o!=N9!A<A!o!AA@l&

TV(+4&G!B!0#40!%$!B!&#.09!A<A!o!=N9!A<A!o!AA@l&

J&#001-5!E<#&210#!K!B!0#40!&

F#5!E<#&210#!K!B!0#40!&

J&#001-5!E<#&210#!K!B!0#40!&

F%8#&!"+2,I_+)04&1-5!E<#&210#!K!B!0#40!!&

J(331-5!E<#&210#!K!B!0#40!&

]*6%)1-+3!E<#&210#!K!B!0#40!!&

J(331-5!E<#&210#!K!B!0#40!&

]*6%)1-+3!E<#&210#!K!B!0#40!!&

i.41%-+3!]00104+-2#!D%&,!K!+0!-##6#6!&

i.41%-+3!]00104+-2#!D%&,!K!+0!-##6#6!&

i.41%-+3!]00104+-2#!D%&,!K!+0!-##6#6!&

i.41%-+3!]00104+-2#!D%&,!K!+0!-##6#6!&

&

H%%=&!K'&

X"@&V*%& X"@&!K'& X"@&!39%%& X"@&<'09&

J&#00!K!B!0#40!%$!H!&#.0!\%-3'!5#4!.&#02&1*#6!&#.0^!&

W#+631$4!K!B!0#40!%$!H!&#.0!\%-3'!5#4!.&#02&1*#6!&#.0^!&

"#-2/!J&#00!K!B!0#40!%$!H!&#.0!\%-3'!5#4!.&#02&1*#6!&#.0^!&

TV(+4!K!B!0#40!%$!H!&#.0!\%-3'!5#4!.&#02&1*#6!&#.0^!&

J&#001-5!E<#&210#!K!B!0#40!&

F#5!E<#&210#!K!B!0#40!&

J&#001-5!E<#&210#!K!B!0#40!&

F%8#&!"+2,I_+)04&1-5!E<#&210#!K!B!0#40!!&

J(331-5!E<#&210#!K!B!0#40!&

]*6%)1-+3!E<#&210#!K!B!0#40!!&

J(331-5!E<#&210#!K!B!0#40!&

]*6%)1-+3!E<#&210#!K!B!0#40!!&

i.41%-+3!]00104+-2#!D%&,!K!+0!-##6#6!&

i.41%-+3!]00104+-2#!D%&,!K!+0!-##6#6!&

i.41%-+3!]00104+-2#!D%&,!K!+0!-##6#6!&

i.41%-+3!]00104+-2#!D%&,!K!+0!-##6#6!&

&

Page 106: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! )*%!

H%%=&!39%%&

X"@&V*%& X"@&!K'& X"@&!39%%& X"@&<'09&

J&#00!K!HIBIA9!-%!#<4&+!&#.0!%&!+00104+-2#!8%&,!&

W#+631$4!K!HIBIA9!-%!#<4&+!&#.0!%&!+00104+-2#!8%&,!&

"#-2/!J&#00!K!HIBIA9!-%!#<4&+!&#.0!%&!+00104+-2#!8%&,!&

TV(+4!K!HIBIA9!-%!#<4&+!&#.0!%&!+00104+-2#!8%&,!&

& & & &

& & & &

& & & &

&

H%%=&<'09&-!%,+/*D&H%%=2&

X"@&V*%&I&D%&,!(.!4%!+!-#8!AUN!1-!4/#!W#+631$4&

X"@&!K'&I&D%&,!(.!4%!-#8!AUN!1-!4/#!"#-2/!J&#00&

X"@&!39%%&I&D%&,!(.!4%!-#8!AUN!1-!4/#!TV(+4!

`%4#g!!;%(!2+-!2/+-5#!4/#!4#041-5!6+'0!%&!#7#-!4#04!%-!8##,!4/&##!K!6%!8/+4#7#&!'%(!

$##3!10!&15/4!$%&!'%(!+-6!8/#-!'%(!$##3!5%%6:!

89'K$%9&)3"$$%*D%&8%9('9C"*.%&Z'"$;&&8%9('9C&7T&]TG@"91&89'K$%9&,:9/*+,&K/+3&7_T&:'0*1,&

"11/+/'*"$&K%/D3+&"*1&FT&,%.'*1,&9%,+&#%+K%%*&,:9/*+,e&

M!%&151-+33'!2+)#!(.!814/!4/10!16#+!8/#-!M!04+&4#6!4/1-,1-5!+*%(4!/%8!M!8%(36!5#4!

1-4%!0/+.#!1$!M!8#&#!4%!.3+'!$%%4*+33!+5+1-:!!i$!2%(&0#9!4/1-50!04+&4#6!4+,1-5!+!31$#!%$!

4/#1&!%8-!+-6!+4!BP!'#+&0!%369!M!+)!-%4!4/#!0+)#!.#&0%-!M!8+0!1-!2%33#5#:!!T%!M!/+6!4%!

6&+0412+33'!+34#&!4/1-50!$%&!)'!+51-5!*%6':!!!

E00#-41+33'!4/10!10!+!2%-6141%-1-5!2/+33#-5#:!!=/10!8133!.(0/!'%(&!2%-6141%-1-5!3#7#30!

/15/#&!8/13#!)+1-4+1-1-5!'%(&!04&#-54/:!=/10!10!-%4!4/#!2/+33#-5#!'%(!8+-4!4%!6%!1$!

'%(&!)+1-!5%+3!10!4%!5#4!04&%-5#&!1-!4/#!)+1-!31$40:!!M4[0!b(04!/%8!4&+1-1-5!8%&,0h!'%(!

.12,!%-#!5%+3!+-6!814/!+!01-53#X)1-6#6!$%2(09!+44+2,!14:!!;%(!6%-[4!4&'!4%!d3%0#!8#15/4!

+-6!5#4!04&%-5#&!*(4!04133!*#!+*3#!4%!&(-!+!)+&+4/%-!8/13#!*#2%)1-5!+-!+)+4#(&!

04&%-5)+-!+-6!4&+1-!$%&!4/#!.%312#!+2+6#)':e!!=/+4[0!+!0(&#!015-!%$!+!S14-#00!_1.04#&:!!

k%!*#!+7#&+5#!%-!'%(&!%8-!41)#9!S14-#00!_1.04#&:!!D#!+&#!4&+1-1-59!-%4!$14-#001-5:!!!!

=/#!&#+0%-0!8/'!M!2/%0#!4/#!J&%83#&!+-6!-%4!/133!0.&1-40!\%&!+-'!%4/#&!d/+&6!

2%-6141%-1-5e^!+&#g!

Page 107: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! )*&!

M4!10!+8#0%)#!K!-%4/1-5!*(1360!2/+&+24#&!31,#!/#+7'!J&%83#&!8%&,:!!M4!+30%!3%%,0!

*+&*+&12:!!!

M4!10!01).3#!K!b(04!5#4!*#/1-6!4/#!4/1-5!+-6!.(0/:!!=/#&#!10!-%!4#2/-1V(#!4%!4/#!

J&%83#&9!'%(!6&%.!'%(&!/1.0!+-6!.().!'%(&!3#50:!

M4!10!#+013'!3%+6+*3#:!!]!/133!0.&1-4!10!5&#+4!*(4!'%(!2+-[4!.&#02&1*#!+!0#4!-()*#&!%$!/133!

0.&1-40!(-3#00!#7#&'%-#!/+0!4/#!0+)#!5&+6#!/133!+-6!0+)#!6104+-2#:!!M4!b(04!6%#0-[4!

8%&,!+-6!'%(!2+-[4!.&%5&+)!14:!

89'K$%9&)3"$$%*D%&G&W/(+/*D&&;%(!8133!31$4!8#15/40!4/&##!41)#0!.#&!8##,:!!]33!$%(&!31$40!\4/#!*#-2/!.&#009!0V(+49!

.&#00!+-6!6#+631$4^!8133!*#!6%-#!1-!4/#0#!4/&##!8%&,%(40:!!N%-6+'!'%(!8133!0V(+4:!

D#6-#06+'!'%(!8133!*#-2/!.&#00:!!i-!S&16+'9!'%(!8133!6%!*%4/!4/#!6#+631$4!+-6!4/#!

.&#00:!

S%&!4/#!2%-6141%-1-5!2/+33#-5#!'%(!8133!&#0#4!'%(&!-()*#&0:!!;%(&!4&+1-1-5!)+<!8133!

-%8!*#!3%8#&#6!4%!Y@l!%$!'%(&!AUN:!!"#2+(0#!4/#&#!8133!*#!+-!#)./+010!%-!

2%-6141%-1-59!8#!8133!04&17#!4%!)+1-4+1-9!+-6!.%001*3'!5+1-9!04&#-54/:!!"(4!4/+4!10!+33:!!

;%(!0V(+4!+-6!6#+631$4!8133!0($$#&:!!;%(!8133!/+7#!0%)#!*+6!6+'0:!!T(2,!14!(.!+-6!

)%7#!$%&8+&6:!!E<.#24!5&#+4-#00:!

=/#&#!8133!*#!-%!+66141%-+3!3%8#&!*%6'!31$41-5!%4/#&!4/+-!4/#!)+1-!31$40!*#2+(0#!4/#!

J&%83#&!+3&#+6'!4+<#0!'%(&!3#50!+-6!8#!6%-[4!-##6!+-'4/1-5!#30#!1-4#&$#&1-5!814/!

'%(&!5%+30:!

;%(!+&#!8#32%)#!4%!6%!)%&#!&#.0!%-!4/#!3+04!0#49!+0!4/#!(0(+3!814/!4/#!HIBIA!

.&%5&+):!!=/10!)15/4!*#!#+0'!6(&1-5!4/#!$1&04!)%-4/:!!=/#!0#2%-6!+-6!4/1&6!)%-4/!

8133!04+&4!2+42/1-5!(.!4%!'%(!+-6!M!/15/3'!&#2%))#-6!4/+4!'%(!%-3'!6%!4/#!

.&#02&1*#6!&#.0!%-!4/#!0V(+4!+-6!6#+631$4:!!;%(!+&#!8#32%)#!4%!.(0/!4/#!(..#&!*%6'!

31$40!+0!'%(!0##!$14:!

]$4#&!#+2/!HIBIA!2'23#!10!2%).3#4#9!1-2&#+0#!'%(&!4&+1-1-5!)+<!+0!(0(+3g!$17#!.%(-60!

$%&!4/#!(..#&!*%6'!31$40!+-6!A@!.%(-60!$%&!4/#!3%8#&!*%6'!31$40:!!i-!4/#!$%(&4/!8##,9!

6#3%+6!4/#!8#15/40!+0!(0(+3!+-6!,##.!4/#!+00104+-2#!8%&,!4/#!0+)#:!

89'K$%9&)3"$$%*D%&I&)'*1/+/'*/*D&&]33!J&%83#&!0.&1-40!8133!*#!6%-#!%-!4/#!7#&412+3!/%&-0:!!=/#0#!+&#!4/#!*3+2,!.%3#0!4/+4!

4/#!8#15/40!+&#!3%+6#6!%-:!!;%(!2+-!(0#!4/#!E2%-%!J&%83#&!%&!&#5(3+&!J&%83#&:!!

Page 108: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! )*'!

_%8#7#&9!1$!14!10!+!,-%2,%$$!7#&01%-!\-%4!)+6#!*'!D1331+)0!T4&#-54/^!4/#-!M!+)!

(-$+)131+&!814/!14!+-6!6%!-%4!,-%8!1$!4/#!8#15/40!8133!04133!+..3':!

=/#!J&%83#&!>/+33#-5#!10!0#4!4%!*#!.(0/#6!%-!+!.+7#6!04&##4:!!`%4!2%-2&#4#9!-%4!4/#!

4(&$!+-6!-%4!5&+00:!!;%(!+&#!8#32%)#!4%!.(0/!%-!4/#0#!0(&$+2#0!*(4!4/#!8#15/40!8133!

.&%*+*3'!/+7#!4%!2/+-5#!+-6!M[)!-%4!$+)131+&!814/!8/+4!8#15/40!4%!(0#:!!M$!4/10!10!

'%(&!2/%12#9!14!10!(.!4%!'%(!4%!$1-6!4/#!2%&&#24!8#15/40:!

D/#-!)'!81$#!616!4/10!2/+33#-5#!8#!01).3'!2/+-5#6!4/#!8#15/40!4%!&#$3#24!/#&!

315/4#&!*%6'8#15/4!+-6!04&#-54/!3#7#3:!!=/#&#!+&#!4/&##!8#15/40!4/+4!+&#!(0#6!6(&1-5!

4/10!2/+33#-5#:!!=/#!315/4!8#15/4!10!Y@!+66#6!.%(-609!4/#!)#61()!8#15/4!10!AL@!

+66#6!.%(-60!+-6!4/#!/#+7'!8#15/4!10!AZ@!+66#6!.%(-60:!!M-!/#&!2+0#9!8#!(0#6!4/#!

$%33%81-5g!?@!+66#6!.%(-60!8+0!4/#!315/4!8#15/49!H@!+66#6!.%(-60!8+0!4/#!)#61()!

8#15/4!+-6!Y@!+66#6!.%(-60!8+0!4/#!/#+7'!8#15/4:!!=/#!8#15/4!%$!4/#!J&%83#&!10!

-#7#&!$+24%&#6!1-!6(#!4%!14!*#1-5!+!2%-04+-4:!

N+,#!'%(&!%8-!315/4I)#61()I/#+7'!8#15/40!+22%&61-5!4%!'%(&!*%6'8#15/4!+-6!

04&#-54/!3#7#3:!!=/109!+5+1-9!10!(.!4%!'%(!4%!6#4#&)1-#:!

;%(!8133!.#&$%&)!4/&##!J&%83#&!2%-6141%-1-5!8%&,%(40!.#&!8##,:!!=/#0#!2+-!*#!

6%-#!%-!+-'!6+'!4/+4!$140!1-4%!'%(&!02/#6(3#9!%-!4&+1-1-5!6+'0!+$4#&!'%(!31$4!%&!%-!4/#!

6+'0!%$$:!!"#2+(0#!4/#!#)./+010!10!%-!2%-6141%-1-59!M!8%(36!&+4/#&!6%!4/#!

2%-6141%-1-5!8%&,!%-!4/#!%$$!6+'0:!!"(4!4/+4!)+'!-%4!*#!%.41)+3!$%&!)+-':!!=/#!,#'!10!

4/10g!5#4!4/&##!8%&,%(40!%$!31$41-5!+-6!4/&##!8%&,%(40!%$!2%-6141%-1-5!1-!.#&!8##,:!

89'K$%9&)3"$$%*D%&I&X/%+&&=/10!10!`i=!4/#!41)#!4%!*#!2(441-5!2+3%&1#0:!!>&+a'9!M!,-%8:!!"(4!'%(!8133!-##6!4%!#+4!

b(04!31,#!'%(!8#&#!1-!4/#!%4/#&!2/+33#-5#0:!!M$!'%(!8+-4!4%!5#4!8#+,#&!+-6!)%&#!

+8$(39!#+4!31,#!+!*1&6:!!M$!'%(!8+-4!4%!)+1-4+1-!\+-6!.%001*3'!5+1-^!0%)#!04&#-54/!+-6!

5#4!1-!1-0+-#!2%-6141%-9!'%(!/+7#!4%!#+4!31,#!+!5%66+)-!)+-9!-%4!+!*+*':!!>(441-5!

2+3%&1#0!+-6!1-2&#+01-5!#-#&5'!#<.#-614(&#!10!4/#!0(&#!8+'!4%!5#4!8#+,#&:!!M4!-#7#&!

)+6#!0#-0#!4%!)#:!!T(..3#)#-4+41%-!10!4/#!0+)#!+0!+38+'0!K!V(+314'!$10/!%139!714+)1-!

>!+-6!+!)(341X714+)1-!+&#!2&(21+3:!

M$!'%(!$##3!'%(&!31$40!+&#!0($$#&1-59!1-2&#+0#!'%(&!2+3%&1#0!*'!#+41-5!*155#&!.%&41%-0!%&!

1-2&#+01-5!4/#!-()*#&!%$!)#+30:!!!

89'K$%9&)3"$$%*D%&I&W/(+/*D&!%C:$"+%&=/#!$%33%81-5!31$41-5!4#).3+4#!8133!*#!(0#6!$%&!4/#!6(&+41%-!%$!4/#!J&%83#&!>/+33#-5#:!!

M4!8%(36!*#!&#6(-6+-4!4%!8&14#!14!%(4!#+2/!8##,!01-2#!14!10!7#&'!01).3#!+-6!

Page 109: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! )*(!

04&+15/4$%&8+&6:!!M!/+7#!+66#6!1-!0%)#!+66141%-+3!4&+.!+-6!+&)!8%&,!4%!)+,#!(.!$%&!

4/#!3+2,!%$!(..#&X*%6'!7%3()#:!

A'*1"@&

• TV(+4!K!HIBIA!0#40!+-6!&#.0!

• J&#00!K!B!0#40!%$!A@!&#.0!o!O@l!%$!'%(&!4&+1-1-5!)+<!

• J(331-5!E<#&210#!K!2/%%0#!%-#!3+4!#<#&210#!$%&!BXH!0#40!%$!A@X?@!&#.0!

• "12#.0!E<#&210#!K!2/%%0#!%-#!*12#.0!#<#&210#!$%&!BXH!0#40!%$!A@X?@!&#.0!

• ]*!E<#&210#!K!2/%%0#!%-#!+*6%)1-+3!#<#&210#!$%&!BXH!0#40!%$!A@X?@!&#.0!

H%1*%,1"@&

• "#-2/!J&#00!K!HIBIA!0#40!+-6!&#.0!

• J(331-5!E<#&210#!K!2/%%0#!%-#!3+4!#<#&210#!$%&!BXH!0#40!%$!A@X?@!&#.0!

• "+&*#33!T/&(50!K!H!0#40!%$!A@X?@!&#.0!

• =&12#.0!J(0/6%8-0!%&!E<4#-01%-0!K!H!0#40!%$!A@!&#.0!

• ]*!E<#&210#!K!2/%%0#!%-#!+*6%)1-+3!#<#&210#!$%&!BXH!0#40!%$!A@X?@!&#.0!

<9/1"@&

• W#+631$4X!HIBIA!0#40!+-6!&#.0!

• J&#00X!HIBIA!0#40!+-6!&#.0!

• J(331-5!E<#&210#!K!2/%%0#!%-#!3+4!#<#&210#!$%&!BXH!0#40!%$!A@X?@!&#.0!

• "12#.0!E<#&210#!K!2/%%0#!%-#!*12#.0!#<#&210#!$%&!BXH!0#40!%$!A@X?@!&#.0!

• ]*!E<#&210#!K!2/%%0#!%-#!+*6%)1-+3!#<#&210#!$%&!BXH!0#40!%$!A@X?@!&#.0!

!

89'K$%9&)3"$$%*D%&I&)'*1/+/'*/*D&('9&H%%=,&7G]&H%%=,&7G6!KA@9!L@X'+&6!0.&1-40!814/!Y@!+66#6!.%(-60:!!W%!-%4!41)#!4/#!&#04!

.#&1%60:!!k#4!4/#!8%&,!1-!+-6!b(04!*#!0(&#!4%!5#4!+33!A@!0.&1-40!1-:!!U#)#)*#&!4/+4!

'%(!8133!6%!4/10!4/&##!41)#0!.#&!8##,:!

H%%=&]&

W+'!i-#!

• A@9!?@X'+&6!0.&1-40!814/!AZ@!+66#6!.%(-60:!W%!-%4!41)#!&#04!.#&1%60:!

W+'!=8%!

• A@9!?@X'+&6!0.&1-40!814/!AL@!+66#6!.%(-60:!W%!-%4!41)#!&#04!.#&1%60:!

Page 110: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! ))*!

W+'!=/&##!

• A@9!L@X'+&6!0.&1-40!814/!Y@!+66#6!.%(-609!O@!0#2%-60!&#04!*#48##-!0.&1-40:!

89'K$%9&)3"$$%*D%&I&)'*1/+/'*/*D&('9&H%%=,&4G_&H%%=&4&

W+'!i-#!!

• A@9!L@X'+&6!0.&1-40!814/!Y@!+66#6!.%(-609!O@!0#2%-60!&#04!*#48##-!0.&1-40:!

W+'!=8%!!

• O9!L@X'+&6!0.&1-40!814/!AL@!+66#6!.%(-609!Y@!0#2%-60!&#04!*#48##-!0.&1-40:!!

W+'!=/&##!!

• L9!L@X'+&6!0.&1-40!814/!AL@!+66#6!.%(-609!Y@!0#2%-60!&#04!*#48##-!0.&1-40:!!

• U#04!HXA@!)1-(4#0:!

• Z9!L@X'+&6!0.&1-40!814/!Y@!+66#6!.%(-609!O@!0#2%-60!&#04!*#48##-!0.&1-40:!

H%%=&F&

W+'!i-#!!

• A?9!L@X'+&6!0.&1-40!814/!Y@!+66#6!.%(-609!O@!0#2%-60!&#04!*#48##-!0.&1-40:!

W+'!=8%!!

• Z9!L@X'+&6!0.&1-40!814/!AL@!+66#6!.%(-609!Y@!0#2%-60!&#04!*#48##-!0.&1-40!

W+'!=/&##!!

• O9!L@X'+&6!0.&1-40!814/!AZ@!+66#6!.%(-609!W%!-%4!41)#!&#04!.#&1%60:!!

• U#04!HXA@!)1-(4#0:!!

• L9!L@X'+&6!0.&1-40!814/!Y@!+66#6!.%(-609!O@!0#2%-60!&#04!*#48##-!0.&1-40:!

H%%=&^&

W+'!i-#!

• A?9!L@X'+&6!0.&1-40!814/!Y@!+66#6!.%(-609!O@!0#2%-60!&#04!*#48##-!0.&1-40:!

W+'!=8%!

• O9!L@X'+&6!0.&1-40!814/!AL@!+66#6!.%(-609!O@!0#2%-60!&#04!*#48##-!0.&1-40:!!!

Page 111: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! )))!

U#04!HXA@!)1-(4#0:!

• O9!L@X'+&6!0.&1-409!814/!Y@!+66#6!.%(-609!O@!0#2%-60!&#04!*#48##-!0.&1-40:!

W+'!=/&##!

• L9!L@X'+&6!0.&1-40!814/!AZ@!+66#6!.%(-609!Y@!0#2%-60!&#04!*#48##-!0.&1-40!!

U#04!HXA@!)1-(4#0:!!

• L9!L@X'+&6!0.&1-40!814/!Y@!+66#6!.%(-609!O@!0#2%-60!&#04!*#48##-!0.&1-40:!

H%%=&_&

W+'!i-#!!

• A?9!L@X'+&6!0.&1-40!814/!Y@!+66#6!.%(-609!O@!0#2%-60!&#04!*#48##-!0.&1-40:!

W+'!=8%!!

• O9!L@X'+&6!0.&1-40!814/!AL@!+66#6!.%(-609!O@!0#2%-60!&#04!*#48##-!0.&1-40:!!!

• U#04!HXA@!)1-(4#0:!

• Z9!L@X'+&6!0.&1-409!814/!Y@!+66#6!.%(-609!O@!0#2%-60!&#04!*#48##-!0.&1-40:!

W+'!=/&##!!

• O9!L@X'+&6!0.&1-40!814/!AZ@!+66#6!.%(-609!Y@!0#2%-60!&#04!*#48##-!0.&1-40!!

• U#04!HXA@!)1-(4#0:!!

• L9!L@X'+&6!0.&1-40!814/!Y@!+66#6!.%(-609!O@!0#2%-60!&#04!*#48##-!0.&1-40:!

!

89'K$%9&)3"$$%*D%&I&)'*1/+/'*/*D&('9&H%%=,&`G7Y&H%%=&`&

W+'!i-#!!

• AH9!L@X'+&6!0.&1-40!814/!Y@!+66#6!.%(-609!O@!0#2%-60!&#04!*#48##-!0.&1-40:!

W+'!=8%!!

• Z9!L@X'+&6!0.&1-40!814/!AL@!+66#6!.%(-609!O@!0#2%-60!&#04!*#48##-!0.&1-40:!!!

U#04!HXA@!)1-(4#0:!

• O9!L@X'+&6!0.&1-409!814/!Y@!+66#6!.%(-609!O@!0#2%-60!&#04!*#48##-!0.&1-40:!

Page 112: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! ))"!

W+'!=/&##!!

• O9!L@X'+&6!0.&1-40!814/!AZ@!+66#6!.%(-609!Y@!0#2%-60!&#04!*#48##-!0.&1-40!!

• U#04!HXA@!)1-(4#0:!!

• O9!L@X'+&6!0.&1-40!814/!Y@!+66#6!.%(-609!O@!0#2%-60!&#04!*#48##-!0.&1-40:!

H%%=&7T&

W+'!i-#!!

• AH9!L@X'+&6!0.&1-40!814/!Y@!+66#6!.%(-609!O@!0#2%-60!&#04!*#48##-!0.&1-40:!

W+'!=8%!!

• A@9!L@X'+&6!0.&1-40!814/!AL@!+66#6!.%(-609!O@!0#2%-60!&#04!*#48##-!0.&1-40:!!!

W+'!=/&##!!

• O9!L@X'+&6!0.&1-40!814/!AZ@!+66#6!.%(-609!Y@!0#2%-60!&#04!*#48##-!0.&1-40!!

• U#04!HXA@!)1-(4#0:!!

• L9!L@X'+&6!0.&1-40!814/!AL@!+66#6!.%(-609!O@!0#2%-60!&#04!*#48##-!0.&1-40:!

H%%=&77&

W+'!i-#!!

• AH9!L@X'+&6!0.&1-40!814/!Y@!+66#6!.%(-609!O@!0#2%-60!&#04!*#48##-!0.&1-40:!

W+'!=8%!!

• A@9!L@X'+&6!0.&1-40!814/!AL@!+66#6!.%(-609!O@!0#2%-60!&#04!*#48##-!0.&1-40:!!!

W+'!=/&##!!

• Z9!L@X'+&6!0.&1-40!814/!AZ@!+66#6!.%(-609!Y@!0#2%-60!&#04!*#48##-!0.&1-40!!

• U#04!HXA@!)1-(4#0:!!

• L9!L@X'+&6!0.&1-40!814/!AL@!+66#6!.%(-609!O@!0#2%-60!&#04!*#48##-!0.&1-40:!

H%%=&7Y&

>(4!%(4!4/#!31$41-5!4/10!8##,!K!8#!+&#!2%).3#4#3'!$%2(0#6!%-!/1441-5!4/#!5%+3:!

W+'!i-#!

• A?9!L@X'+&6!0.&1-40!814/!Y@!+66#6!.%(-609!O@!0#2%-60!&#04!*#48##-!0.&1-40:!

W+'!=8%!

Page 113: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! ))#!

• A?9!L@X'+&6!0.&1-40!814/!Y@!+66#6!.%(-609!O@!0#2%-60!&#04!*#48##-!0.&1-40:!

W+'!=/&##!X!!>%-6141%-1-5!=#04!

• A@9!L@X'+&6!0.&1-40!814/!AZ@!+66#6!.%(-60!814/!O@!0#2%-60!&#04!*#48##-!

0.&1-40:!

7TT&M%:&)3"$$%*D%&M!3%7#!2/+33#-5#0!K!#7#-!1$!4/#'!+&#!0%)#8/+4!.%1-43#00!%&!6%-[4!&#+33'!)#+-!

+-'4/1-5:!!=/#&#!10!0%)#4/1-5!+)+a1-5!+*%(4!0#441-5!%(4!%-!4/#!/+&6!.+4/9!04&(5531-5!

31,#!)+6!+-6!&#+2/1-5!4/#!$1-+3!6#041-+41%-:!!N+-'!.#%.3#!0/+,#!4/#1&!/#+60!+4!4/%0#!

4/+4!6%!4/+4!+-6!2%-41-(+33'!+0,!8/'!+-'%-#!8%(36!0(*b#24!4/#)0#37#0!4%!0(2/!

d4&171+3e!4/1-50:!"(4!4/#!8%&,!+-6!4/#!.#&0#7#&+-2#!4%!&#+2/!4/#!5%+3!10!8/+4!&#+33'!

)+44#&0!K!4/#0#!4/1-50!/+&6#-!4/#!*%6'!+-6!4/#!)1-6:!!=/#'!4#+2/!'%(!&#0%37#!+-6!

/%8!4%!$15/4!4/&%(5/!)#-4+3!+-6!./'012+3!.+1-:!

>/+33#-5#0!+30%!517#!'%(!4/#!%..%&4(-14'!4%!4#04!'%(&!31)140:!!_%8!$+&!+&#!'%(!81331-5!

4%!5%j!!W%!'%(!/+7#!8/+4!14!4+,#0!8/#-!'%(!2+-[4!0##!4/#!315/4!+4!4/#!#-6!%$!4/#!

4(--#3j!!N%&#!1).%&4+-43'9!4/#0#!2/+33#-5#09!1$!/+&6!#-%(5/9!4#+2/!'%(!4/+4!+-'4/1-5!

2+-!*#!.%001*3#:!!M[)!-%4!15-%&+-4!#-%(5/!4%!4/1-,!4/+4!%-#!6+'!M[33!5&%8!81-50!+-6!

$3'!K!*(4!0%)#41)#0!8/#-!+-!%*04+23#!0##)0!4%%!4+33!4%!231)*!%7#&9!'%(!2+-!6&+8!%-!

4/#!04&#-54/!*(134!%7#&!4/#0#!d4&171+3e!2/+33#-5#0:!M-!%4/#&!8%&609!4/#0#!4/1-50!2+-!

2+&&'!%7#&!4%!&#+3!31$#:!

=/#!.#&$%&)+-2#!5%+3!%$!4/#!A@@!U#.!>/+33#-5#!10!01).3#!K!2%).3#4#!+33!4/#!

8%&,%(40!3104#6!*#3%8:!`%4!+!6+'!%&!&#.!)100#6:!!D#!+&#!-%4!3%%,1-5!4%!dM-2&#+0#!

;%(&!"#-2/!J&#00!B@!J%(-60!1-!=8%!D##,0re!%&!d]66!+!_+3$!M-2/!4%!;%(&!]&)0!1-!

i-#!D%&,%(4re!!D/+4!8#!+&#!4&+1-1-5!10!/+&6!8%&,9!)#-4+3!$%&414(6#!+-6!8%&,!#4/12:!!!

=/10!8%&,%(4!10!-%4!/+./+a+&63'!.(4!4%5#4/#&:!!M[7#!2%)*1-#6!04&#-54/!8%&,9!

2%-6141%-1-5!8%&,!+-6!/'.#&4&%./'!8%&,!1-!+!)+--#&!4/+4!+33%80!'%(!4%!*(136!#+2/!

%7#&!+!OX8##,!.#&1%6:!!M[7#!(0#6!)+-'!%$!4/#0#!A@@X&#.!#<#&210#0!1-!4/10!)+--#&!

6(&1-5!)'!&#/+*!+-6!%7#&!4/#!'#+&0:!!M4!8+0-[4!(-413!J+(3!>+&4#&!+-6!M!4%%,!4/#!41)#!

4%!*&+1-04%&)!+*%(4!/%8!4%!1-2%&.%&+4#!4/#)!1-4%!+!.&%.#&!4&+1-1-5!.&%5&+)!4/+4!

4/10!8%&,%(4!8+0!0/+.#6:!!=/#&#!+&#!-()#&%(0!8+'0!4%!6%!4/10!*(4!4/#!A@@XU#.!

>/+33#-5#!10!0%)#4/1-5!0.#21+3:!=/#!04&#-54/!8%&,!2%)#0!814/!4/#!/#+7'!*+&*#33!

31$40:!!=/#!2%-6141%-1-5!8%&,!2%)#0!814/!J&%83#&!.(0/#0!+-6!4/#!A@@X&#.!8%&,:!=/#!

/'.#&4&%./'!8%&,!2%)#0!814/!4/#!A@@X&#.!8%&,:!!E+2/!10!517#-!+44#-41%-!+-6!#+2/!

/+0!4/#!.&%.#&!+44#-41%-!517#-:!

Page 114: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! ))+!

;%(!8133!*#!%(4&+5#%(03'!0%&#!6(&1-5!4/10!41)#:!!E<.#24!14!+-6!#)*&+2#!14:!!M4[0!%-3'!

01<!8##,0!K!/+&63'!+!31$#!41)#!+-6!0%)#4/1-5!'%(!T_iQFW!6#)+-6!$&%)!'%(&0#3$:!!M$!

'%(!+&#!(-$+)131+&!814/!01).3#!&#2%7#&'!)#4/%609!=`+41%-!/+0!6%a#-0!%$!+&4123#0!4%!

/#3.!'%(:!!=/10!10!-%4!+!41)#!4%!2(4!%(4!03##.9!04&#42/1-5!%&!)%*1314'!8%&,:!!=/10!10!-%4!

+!41)#!4%!*#!d2(441-5:e!!>(441-5!10!$%&!.#%.3#!8/%!6%-[4!/+7#!4/#!61021.31-#!4%!#+4!&15/4!

4/#!)+b%&14'!%$!4/#!41)#:!!

=/10!4&+1-1-5!8133!+33%8!'%(!4%!#+&-!4/#!&15/4!4%!#+4!/#+&4':!!M4!8133!$%&2#!'%(!4%!3#+&-!

+*%(4!&#2%7#&':!

=/#!A@@XU#.!D%&,!10!5&#+4!$%&!/'.#&4&%./'!K!'%(!8133!*#!4+..1-5!1-4%!+!&#.!&+-5#!

)%04!-#7#&!7#-4(&#!1-4%:!!M4!10!+30%!4#&&1$12!$%&!04&#-54/#-1-5!'%(&!4#-6%-0!\+-6!517#!

'%(!+-!%(4&+5#%(0!.().r^!!;%(!*%6'!8133!2/+-5#!1-!4/#0#!01<!8##,0!K!'%(&!+&)09!

4&+.0!+-6!/+)04&1-50!8133!5&%89!+-6!'%(&!2%-6141%-1-5!8133!+30%!1).&%7#:!

E-%(5/!814/!4/#!0)+33!4+3,9!3#4[0!5#4!4%!4/#!4&+1-1-5:!

!9"/*/*D&H%%=&I&VQ%9Q/%K&• N%-6+'!K!F%8#&!"%6'!D#15/4!=&+1-1-5!

• =(#06+'!K!F%8#&!"%6'!A@@!

• D#6-#06+'!K!J&%83#&!D+3,!

• =/(&06+'!K!Q..#&!"%6'!D#15/4!=&+1-1-5!

• S&16+'!K!Q..#&!"%6'!A@@!

• T+4(&6+'!K!J&%83#&!D+3,!

`%412#!4/+4!4/#&#!+&#!48%!6+'0!6#7%4#6!4%!04&#-54/9!48%!6+'0!6#7%4#6!4%!

2%-6141%-1-5!+-6!48%!6+'0!6#7%4#6!4%!/'.#&4&%./':!!!

7TTGM%:&H'9=&=/#!$%33%81-5!#<#&210#0!8133!*#!(0#6!#<23(017#3'!$%&!4/#!A@@X&#.!8%&,:!!M4[0!-%4!/+&6!

4%!6%h!b(04!6%!A@@!&#.0!1-!%-#!0#4:!=/#&#!+&#!%-3'!4/&##!#<#&210#0!.#&!6+'!+-6!4&(04!

)#9!4/10!10!+33!'%(!8133!-##6:!W%-[4!$##3!4/#!-##6!4%!+66!)%&#!#<#&210#0h!b(04!6%!4/#)!

+0!.&#02&1*#6:!M$!'%(!$##3!+-'!%$!4/#!8#15/40!+&#!4%%!/#+7'!$%&!'%(&!2(&&#-4!3#7#39!

01).3'!6%!3#00:!!=/#!8#15/40!3104#6!+&#!8/+4!)%04!.#%.3#!8/%!/+7#!$17#!%&!)%&#!

'#+&0!%$!4&+1-1-5!2+-!/+-63#:!!=/#'!+&#!-%4!#+0'!*(4!4/#'!+&#!6%+*3#:!!]-6!1$!'%(!/+7#!

+-'!6%(*409!04%.!14:!!;%(!)(04!#<.#24!)%&#!$&%)!'%(&0#3$:!!!

Page 115: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! ))$!

\::%9&R'1@&7TT&• S&%-4!J3+4#!U+10#!K!4/10!10!6%-#!814/!+!$(33!&+-5#!%$!)%41%-9!(-413!4/#!

/+-60I.3+4#!+&#!%7#&!4/#!/#+6:!!Q01-5!4/10!&+-5#!%$!)%41%-!5&#+43'!4+<#0!4/#!

(..#&!*+2,!+-6!0/%(36#&0:!!D#15/4!(0#6!q!?HX.%(-6!.3+4#!

• "+&*#33!>(&30!K!D#15/4!(0#6!q!LHX3*!*+&*#33!!

• G1&,!G+&8%0,1!U%80!K!D#15/4!(0#6!q!"+&*#33!814/!ABH!.%(-60:!!T4&+.0!+&#!

-%4!+33%8#6:!

W'K%9&R'1@&7TT&• i-#!F#5!TV(+4!K!4/10!10!+30%!,-%8-!+0!+!"(35+&1+-!0V(+4:!=/10!10!6%-#!814/!%-#!

3#5!1-!$&%-4!+-6!4/#!%4/#&!$%%4!%-!+!*#-2/:!i-3'!'%(&!*%6'8#15/4!10!(0#6:!!

S1-10/!+33!4/#!&#.0!%-!%-#!016#!*#$%&#!08142/1-5:!!;%(!8133!6%!A@@!=i=]F!&#.0!

K!)#+-1-5!'%(!8133!6%!H@!&#.0!JEU!FEk:!

• _+)04&1-5!>(&3!K!4/10!10!6%-#!814/!A@!4%!?@X.%(-6!+-,3#!8#15/40:!!F+'!%-!4/#!

$3%%&!%&!%-!4/#!*#-2/:!!W%!*%4/!3#50!+4!4/#!0+)#!41)#:!

• T14X(.0!K!3%2,!'%(&!$##4!(-6#&!0%)#4/1-5!04+*3#9!2&%00!'%(&!+&)0!%-!'%(&!

2/#04!+-6!6%!+!014X(.:!!

7TT&M%:&J'+%,&;%(!+&#!$&##!4%!0(*0414(4#!+-'!#<#&210#!'%(!810/9!*(4!M!2+-!%-3'!+..&%7#!%$!4/#!%-#0!

3104#6!+*%7#:!!=/#0#!8#&#!.12,#6!$%&!+!7+&1#4'!%$!&#+0%-09!-+)#3'!4%!4+&5#4!8#+,!

.%1-409!4+&5#4!+&#+0!.#%.3#!8+-4!+-6!-##6!4%!6#7#3%.9!#+0#!%$!.#&$%&)1-5!A@@!&#.0!

814/9!)%*1314'!+-6!4/#!01).3#!2/+33#-5#!%$!5#441-5!*#44#&:!

;%(!2+-!&#04!6(&1-5!4/#!A@@X&#.!0#4!*(4!'%(!2+--%4!.(4!*+&!6%8-!+-6!'%(!2+--%4!

)+,#!4/#!#<#&210#!d#+01#&e!6(&1-5!4/10!41)#9!1:#:!3+'1-5!6%8-!6(&1-5!+!&#04!.#&1%6!

6(&1-5!+!014X(.:!!M$!'%(!+&#!1-!6%(*4!%$!8/+4!2%-0414(4#0!&#049!'%(!+&#!.&%*+*3'!6%1-5!

14!8&%-5:!

]4!4/#!4%.!%$!4/#!$&%-4!.3+4#!&+10#9!0V(##a#!'%(&!4&+.0!+-6!(..#&!*+2,:!!Q0#!+0!

04&+15/4!%$!+&)0!+0!.%001*3#:!

G+&8%0,1!U%80!+&#!#<.3+1-#6!1-!4/#!;%,#!+&4123#!M!8&%4#!%-!=`+41%-!#+&31#&!4/10!

'#+&:!

;%(&!$%&)!8133!.&%*+*3'!5#4!03%..'9!8/12/!10!4%!*#!#<.#24#6:!;%(!)(04!4&'!4%!

)+1-4+1-!0%)#!1-4#5&14'!6(&1-5!4/#!0#4:!!=/#!8#15/4!10!315/4!#-%(5/!4/+4!'%(!8133!-%4!

5#4!/(&4!*(4!4/#!.%1-4!%$!4/#!6%1-5!4/#!#<#&210#!10!4%!#</+(04!+-6!+--1/13+4#!4/#!

)(023#9!-%4!4%!b(04!5#4!4/#!&#.0:!

Page 116: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! ))%!

;%(!8133!*#!0%&#!K!#<.#24!14:!

;%(!2+-!&#04!+0!)(2/!+0!'%(!8+-4!*#48##-!#<#&210#0:!!W%-[4!*&1-5!+!04%.!8+42/!K!8#!

+&#!1-!4/#!8#15/4!&%%)9!-%4!%-!+!4&+2,:!

;%(!)(04!3#+&-!/%8!4%!&#3+<!'%(&!)1-6!6(&1-5!4/#0#!0#40!K!6%-[4!$%2(0!%-!4/#!.+1-:!

;%(!/+7#!4%!3#+&-!4%!610+00%21+4#!'%(&0#3$!$&%)!&#+314':!!!

M!(0(+33'!+44+2,!4/#!$1&04!H@XO@!&#.0!814/%(4!04%..1-5:!!M!4+,#!+!0/%&4!*&#+,!+-6!2+42/!

)'!*&#+4/!\-%4!&#+33'^!4/#-!/+))#&!%(4!0#40!%$!A@!&#.0:!!=/10!)+,#0!14!#+01#&!4%!

)#-4+33'!/+-63#:!!M4!/#3.0!5&#+43'!1$!'%(!/+7#!0%)#%-#!2%(-41-5!4/#!&#.0!$%&!'%(:!!

;%(!8133!1-7+&1+*3'!3%0#!2%(-4!+0!'%(&!)1-6!04+&40!4%!8+-6#&!+8+'!$&%)!4/#!.+1-:!

H%/D3+&!9"/*/*D&VQ%9Q/%K&D##,!A!

A'*1"@&

• TV(+4!K!HIBIA!0#40!+-6!&#.0!

• k%%6!N%&-1-5!%&!T4&+15/4!F#5!W#+631$4!K!BXH!0#40!%$!HXA@!&#.0!

• _+-51-5!F#5!U+10#0!K!BXH!0#40!%$!A@XAH!&#.0!

!309,1"@&

• "#-2/!J&#00!K!HIBIA!0#40!+-6!&#.0!

• J&#00!K!H!0#40!%$!A@!&#.0!\'%(!2/%%0#!4/#!8#15/4^!

• ="+&!U%80!%&!W"!U%80!K!H!0#40!%$!A@XAH!&#.0!

D##,!?!

A'*1"@&

• W#+631$4!K!HIBIA!0#40!+-6!&#.0!

• k%%6!N%&-1-5!%&!T4&+15/4!F#5!W#+631$4!K!BXH!0#40!%$!A@XAH!&#.0!

• _+-51-5!F#5!U+10#!K!BXH!0#40!%$!A@XAH!&#.0!

!309,1"@&

• J&#00!K!HIBIA!0#40!+-6!&#.0!

• "#-2/!J&#00!K!H!0#40!%$!A@!&#.0!\'%(!2/%%0#!4/#!8#15/4^!

• ="+&!U%80!%&!W"!U%80!K!H!0#40!%$!A@XAH!&#.0!

Page 117: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! ))&!

W/(+/*D&J'+%,&=/10!10!+!01<X8##,!.&%5&+)9!31$41-5!8133!*#!6%-#!48%!41)#0!.#&!8##,:!T1-2#!%-3'!48%!

#<#&210#0!+&#!6%-#!.#&!8##,9!'%(!8133!%-3'!5%!4/&%(5/!%-#!HIBIA!2'23#!1-!4/#!01<!

8##,!.#&1%6:!!M-!%4/#&!8%&609!4/#!$1&04!48%!8##,0!8133!*#!B!0#40!%$!H!&#.0:!=/#!4/1&6!

+-6!$%(&4/!8##,!8133!*#!6%-#!814/!B!0#40!%$!B!&#.0!+-6!4/#!$1-+3!48%!8##,0!8133!*#!

4/#!HIBIA!8##,:!

`%!0(*0414(41%-!%$!+-'!#<#&210#:!!;%(!+&#!$&##!4%!6%!0%!*(4!14!10!-%!3%-5#&!4/#!

.&%5&+):!

=/#!dH!0#40!%$!A@!&#.0e!%$!4/#!*#-2/!.&#00!+-6!.&#00!+&#!6%-#!814/!+..&%<1)+4#3'!

H@l!%$!'%(&!4&+1-1-5!)+<:!!=/10!10!b(04!+!*+0#31-#!-()*#&!+-6!2+-!2/+-5#:!!=/#!

1).%&4+-4!4/1-5!10!4%!.(0/!'%(&0#3$!+-6!5#4!4/#!&#V(1&#6!&#.0:!

_+-51-5!F#5!U+10#0!2+-!*#!6%-#!814/!*#-4!,-##0!%&!04&+15/4!3#50!\%&!+!2%)*1-+41%-!

%$!*%4/^:!

;%(!+&#!8#32%)#!4%!.(0/!4/#!3+04!0#4!/+&6!%-!4/#!HIBIA!0#40!K!4/10!10!(.!4%!'%(!+-6!

/%8!'%(!$##3!$%&!4/+4!6+':!!M!8%(36!&#2%))#-6!'%(!.(0/!4/#!0#40!/+&6!*(4!+38+'0!

3#+7#!?XB!&#.0!d1-!4/#!4+-,e:!

89'K$%9&J'+%,&=/#!J&%83#&!10!6%-#!$%&!*%4/!2%-6141%-1-5!+-6!04&#-54/:!!;%(!8133!.#&$%&)!01<!

J&%83#&!4&1.0!%$!L@!'+&60!%-!D#6-#06+'!+-6!T+4(&6+':!M!/15/3'!&#2%))#-6!'%(!

D]FG!8/#-!6%1-5!4/#!J&%83#&:!=/#!03%8#&!8%&,!8133!$%&2#!'%(!4%!(0#!$(33!04#.0!+-6!

04&#-54/#-!'%(&!3#50:!

J12,!4/&##!8#15/40!$%&!4/#!J&%83#&!K!/#+7'9!)#61()!+-6!315/4:!!S%&!#<+).3#9!M!(0#!

4/#!$%33%81-5!8#15/40g!_#+7'!K!?P@!.%(-609!N#61()!K!AZ@!.%(-609!F15/4!K!Y@!

.%(-60:!!;%(!8133!-##6!4%!+6b(04!4/#0#!8#15/40!$%&!'%(&!04&#-54/!3#7#39!*%6'8#15/4!

+-6!4/#!0(&$+2#!%-!8/12/!'%(!.(0/!4/#!J&%83#&:!

D#6-#06+'!K!=8%!4&1.0!%$!L@!'+&60!8133!*#!6%-#!814/!#+2/!8#15/4h!315/49!)#61()!

+-6!/#+7':!!M-!)'!2+0#9!M!8133!6%!48%!L@X'+&6!8+3,0!814/!Y@!.%(-609!48%!L@X'+&6!

8+3,0!814/!AZ@!.%(-60!+-6!48%!L@X'+&6!8+3,0!814/!?P@!.%(-60:!

T+4(&6+'!K!+33!01<!4&1.0!%$!L@!'+&60!8133!*#!6%-#!814/!4/#!)#61()!8#15/4:!!S%&!

#<+).3#9!M!8133!6%!01<!L@X'+&6!8+3,0!814/!AZ@!.%(-60:!

`%!&#04!.#&1%60!+&#!517#-!*#2+(0#!14!6%#0-[4!)+44#&:!k#4!4/#!8%&,!1-!K!4/10!10!+*%(4!

5#441-5!4/#!3#50!04&%-5#&:!!=/#!2%-6141%-1-5!8133!1).&%7#:!

Page 118: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! ))'!

</*"$&!3'0D3+,&M$!'%(!+&#!(-0(&#!+*%(4!4/#!2/+33#-5#9!M!/15/3'!&#2%))#-6!4+,1-5!4/#!-#<4!L!8##,0!

1-2%&.%&+41-5!+!$#8!%$!4/#!A@@X&#.!31$40!1-!'%(&!2(&&#-4!4&+1-1-5!+-6!0##!/%8!'%(!

$+1&:!!=/10!8133!517#!'%(!0%)#!41)#!4%!5#4!(0#6!4%!4/#!*&#+4/1-5!+-6!4/#!0%&#-#00:!M$!

'%(!$##3!'%(!+&#!&#+6'9!b().!1-9!6%-[4!b(04!4%#!4/#!8+4#&:&

M$!'%(!)+,#!4/#!2%))14)#-49!M!8+-4!'%(!4%!4+,#!BO!*3+-,!0/##40!%$!.+.#&:!!i-!#+2/!

.+.#&9!8&14#!6%8-!E]>_!8%&,%(4:!!T%!#+2/!8%&,%(4!/+0!140!%8-!.+5#:!!D&14#!4/#!

2%).3#4#!8%&,%(4!'%(!8133!6%!#+2/!6+':!D&14#!149!6%-[4!4'.#!14:!D&141-5!14!517#0!14!

.#&0%-+3!)#+-1-5!+-6!&#+3-#009!0%)#4/1-5!4+-51*3#:!!M4!*#2%)#0!&#+314':!!k%!5#4!+!

0)+339!BX&1-5!*1-6#&!+-6!.(4!4/#0#!.+5#0!1-!14:!F+*#3!4/#!*1-6#&9!dA@@XU#.!>/+33#-5#e:!!

`%8!3#+7#!'%(&!./%-#!1-!'%(&!2+&!%&!5')!*+5!K!4/#!*1-6#&!10!+33!'%(!-##6:!

F#+7#!+!0.+2#!+4!4/#!*%44%)!4%!)+,#!-%4#0!K!8&14#!6%8-!8/+4!'%(!+4#9!/%8!)(2/!

03#.4!+-6!8/+4!'%(!616!4%!1).&%7#!'%(&!&#2%7#&'!$%&!4/#!-#<4!0#001%-:!"#!.&%+2417#!

1-!+33!6#.+&4)#-40:!!=/10!*1-6#&!8133!517#!'%(!+22%(-4+*1314'!$%&!+33!+&#+0!%$!'%(&!

4&+1-1-5!+-6!3#40!'%(!0##!8/+4!-##60!1).&%7#)#-4!+-6!+4!8/+4!'%(!#<2#3:!!;#09!4/10!O!

8##,!2/+33#-5#!0(2,0:!!"(4!14!8133!4#+2/!'%(!+*%(4!'%(&0#3$!+-6!'%(!8133!6#7#3%.!4/#!

)#-4+3!+-6!./'012+3!5&+-14#!4/+4!)+-'!%$!(0!0##,!$&%)!4/#!1&%-:!!=/+-,0!4%!J+(3!

>+&4#&!$%&!/10!7+3(+*3#!1-.(4!+-6!$&1#-60/1.!K!4/+-,!'%(!J+(3r!

k%6!F(2,!+-6!k%%6!T.##6r!

45657&"*1&M%,+&8"0,%&!9"/*/*D&I&FGH%%=&)3"$$%*D%&F1,#!)+-'!.#%.3#9!M!8+0!1-4&%6(2#6!4%!U#04!J+(0#!4&+1-1-5!71+!W+-4#!=&(6#33:!!W+-4#!

=&(6#33!10!4/#!2&#+4%&!%$!W%55!>&+..!4&+1-1-5!\+,+!W>!=&+1-1-5^:!!W+-4#[0!W>!=&+1-1-5!

/+0!*##-!)+,1-5!8+7#0!1-!4/#!4&+1-1-5!8%&36!+-6!14!0/+44#&0!+!3%4!%$!4/#!

*%6'*(1361-5!6%5)+:!!M$!'%(!+&#!1-4#&#04#6!1-!/10!04%&'9!6%!0%)#!&#0#+&2/!+*%(4!/%8!

/#!2&#+4#6!4/#!0'04#)!+-6!4/#!8%&,!/#!.(4!1-4%!14:!!!

M!3%7#!U#04!J+(0#!4&+1-1-5!+3+!W%55!>&+..!K!M!4/1-,!14[0!$(-!*#2+(0#!14!)+,#0!#+2/!

#<#&210#!2%(-49!'%(!,##.!+!3%5!*%%,!4%!&#2%&6!'%(&!&#.!&#2%&60!\+-6!2+-!2/+&4!'%(&!

.&%5&#00^9!'%(!/+7#!5%+30!#+2/!41)#!'%(!4&+1-!+-6!'%(!6%-[4!$(2,!+&%(-6!1-!4/#!5'):!!

]-6!M!4/1-,!4/+4!8/#-!2%)*1-#6!814/!4/#!HIBIA!.&%5&+)9!'%(!/+7#!+!(-1V(#!*3#-6!

%$!01a#!+-6!04&#-54/:!!]24(+33'9!M!+)!2(&&#-43'!8%&,1-5!%-!6#7#3%.1-5!+!.#&2#-4+5#X

*+0#6!0'04#)!$%&!4/#!&#04!.+(0#!+00104+-2#!8%&,!\$%&!4/#!G&%2!&%809!*+&*#33!2(&30!

+-6!4&12#.0!#<4#-01%-0^!$%&!4/10!.&%5&+)!*(4!/+7#-[4!.#&$#24#6!14!'#4:!!!=/10!8133!/#3.!

517#!4/#!31$4#&!0%)#!5(16+-2#!$%&!/10!+00104+-2#!8%&,!+-6!*#!+*3#!4%!.#&1%61a#!14!%7#&!

+!3%-5!.#&1%6!%$!41)#:!

Page 119: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! ))(!

D/#-!M!6#7#3%.#6!4/10!2/+33#-5#9!M!8+-4#6!4%!+22%).310/!0#7#&+3!4/1-50g!

T4+'!+0!4&(#!4%!W>!=&+1-1-5!+0!M!2%(36:!!=/10!.&%5&+)!10!`i=!1-!+-'!8+'!#-6%&0#6!*'!

W+-4#:!!M!6%-[4!,-%8!/1)!*(4!M!&#0.#24!4/#!8%&,!4/+4!/#!/+0!6%-#:!M!2+-!2#&4+1-3'!

&#2%5-1a#!4/#!41)#!+-6!#$$%&4!/#!/+0!.(4!1-4%!2&#+41-5!4/#!0'04#)!+-6!#<.+-61-5!%-!

14:!

T4+'!A@@l!4&(#!4%!4/#!.&1-21.3#0!%$!)'!HIBIA!.&%5&+):!!!M!*#31#7#!1-!4/#!$%(&!

.&1-21.3#0!%$!4/#!HIBIA!.&%5&+)!K!4/#0#!/+7#!/#3.#6!5(16#!)#!4/&%(5/%(4!)'!

4&+1-1-5!2+&##&!+-6!%-#0!4/+4!M!*#31#7#!8%&,:!!M!/+7#!#<.+-6#6!+-6!2/+-5#6!.+&40!%$!

4/#!.&%5&+)!*(4!4/#!2%&#!%$!4/#!.&%5&+)9!=_E!JUM`>MJFET9!&#)+1-!04#+6$+04:!

=/#!8%&,%(40!2+-!*#!6%-#!1-!+!*+&#*%-#0!4&+1-1-5!$+21314'9!1:#:!4/10!10!4+13%&!)+6#!$%&!

4/#!5+&+5#!31$4#&:!!N+2/1-#0!%&!0.#21+3!#V(1.)#-4!+&#!-%4!&#V(1&#6!$%&!4/#!.&%5&+)9!

)%043'!*#2+(0#!M!6%-[4!/+7#!+22#00!4%!4/#)r!!M[7#!)+6#!4/&##!5&#+4!6#2101%-0!1-!)'!

31$#g!)+&&'1-5!C(31#49!*('1-5!+!T(--!N%6#3!=!+-6!1-7#041-5!1-!+!/%)#!5'):!!D/13#!M!

&#+31a#!4/+4!+!/%)#!5')!10!-%4!1-!4/#!2+&60!$%&!)+-'!.#%.3#9!&#+61-5!4/10!+&4123#!

\0.+2#!+-6!)%-#'^!1$!'%(!>]`!)+,#!14!8%&,9!Wi!M=:!!_+71-5!'%(&!%8-!04&#-54/!

$+21314'!4/+4!10-[4!*%)*+&6#6!814/!#5%)+-1+209!)+-12!6#.&#0017#!%8-#&I)+-+5#&09!

.%%&!)(012!0#3#241%-0!+-6!.%1-43#00!#V(1.)#-4!10!31,#!81--1-5!4/#!3%44#&':!!M!2%(36!5%!

%-!+-6!%-!*(4!4/#!$+24!10!4/10g!+!/%)#!5')!q!$&##6%):!

_+7#!+-!#)./+010!%-!04&#-54/!]`W!/'.#&4&%./':!!=/10!5%#0!814/!u?!\-%4!*%8#3!

)%7#)#-40^!*(4!M!/+7#!-%!1-4#&#04!+4!4/10!.%1-4!1-!)'!31$#!1-!*#1-5!8#+,:!!T##)0!,1-6!

%$!.%1-43#00:!

b'K&+'&1'&"&M%,+&8"0,%&L%+&]!&#04!.+(0#!0#4!10!.&#44'!01).3#:!!;%(!+&#!6%1-5!B!0#40!1-!A:!!]$4#&!+!$#8!8+&)X(.!

0#40!\4/10!10!(.!4%!'%(^!.#&$%&)!+-!+33!%(4!0#4!%$!+-!#<#&210#9!&#049!4/#-!&#.#+4!14!814/!

4/#!0+)#!8#15/49!&#04!+5+1-9!+-6!.#&$%&)!4/#!3+04!0#4:!!=/#!&#04!.#&1%6!2+-!*#!41)#6!

814/!+!8+42/9!*'!2%(-41-5!*&#+4/0!%&!*'!2%(-41-5!1-!'%(&!/#+6:!!W+-4#!&#2%))#-60!

4+,1-5!AH!6##.!*&#+4/0!*#48##-!0#40:!_#&#!10!+-!#<+).3#!%$!+!&#04!.+(0#!0#4:!

R"9#%$$&)09$,&&

• YH!.%(-60!$%&!AH!&#.0:!

• U#04!?@XB@!0#2%-60!

• YH!.%(-60!$%&!O!&#.0!

• U#04!?@XB@!0#2%-60!

• YH!.%(-60!$%&!B!&#.0!

Page 120: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! )"*!

89'D9"C&VQ%9Q/%K&=/10!8%&,%(4!.&%5&+)!2%-01040!%$!48%!4&+1-1-5!6+'0!.#&!8##,:!!;#09!%-3'!48%:!!"(4!

4&(04!)#!8/#-!M!0+'!$%&!4/10!2/+33#-5#9!14!10!#-%(5/:!!M!,-%8!4/#!2(&&#-4!4&#-6!%-!4/#!

M-4#&-#4!10!4/#!2%-04+-4!b#&,1-5!4%!4&+1-1-5!LB!41)#0!+!6+':!]-6!M!,-%8!.#%.3#!3%%,!+4!

4/%0#!.&%5&+)0!814/!4/#!0+)#!0.+&,3#!4/+4!N&:!_+-60!/+6!$%&!/%&0#0:!!M!*#31#7#!4/+4!

$%&!4/10!.&%5&+)!48%!6+'0!10!16#+3:!

=/#!#<#&210#0!4/+4!'%(!8133!.#&$%&)!&#04!.+(0#!0#40!+&#g!

• "#-2/!J&#00!

• J&#00!

• >/1-0!

• "+&*#33!>(&30!

• =&12#.0!E<4#-01%-0!

]0!814/!W>!=&+1-1-59!'%(!8133!-%4!6%!+-'!&#04!.+(0#!0#40!814/!4/#!0V(+4!+-6!6#+631$4:!!

=/10!10!1-2&#61*3'!(-0+$#:!!M-04#+69!'%(!8133!6%!+!6%8-!0#4!$%&!4/#0#!3%8#&!*%6'!31$40:!!

"#2+(0#!14!10!+)+a1-53'!#+0'!4%!.&%5&+)9!8#!8133!01).3'!(0#!4/#!SMUT=!DiUG!0#4!%$!

4/#!.+&412(3+&!8##,!+0!'%(&!6%8-!0#4:!!S%&!#<+).3#9!%-!4/#!B<H!8##,!'%(!8133!(0#!

OHl!%$!'%(&!4&+1-1-5!)+<!\=N^!$%&!4/10!0#4:!!W+-4#!2+330!4/10!0#4!+!d816%8)+,#&e!\?@!

&#.0^:!!M!8%-[4!.&#02&1*#!4/#!+)%(-4!%$!&#.0!4%!6%!%-!4/#!6%8-!0#4!*(4!'%([33!,-%8!1$!

'%(!5+7#!14!'%(&!+33!%&!-%4:!

M!8+-4#6!4%!6%!+!&%8!7+&1+41%-!1-!4/#!.&%5&+)!+-6!1))#61+4#3'!4/%(5/4!%$!4/#!G&%2!

U%8:!=/10!10!+!.#&$#24!#<#&210#!$%&!4/10!2/+33#-5#:!!;%(!6%!-%4!.#&$%&)!+!&#04!.+(0#!

0#4!814/!4/#!G&%2!U%8:!

_#&#!10!4/#!0+).3#!4&+1-1-5!4#).3+4#!$%&!4/#!$1&04!4/&##!8##,0:!

H%%=&V*%&

A'*1"@& !309,1"@&

TV(+4!K!B!0#40!%$!H!&#.09!OHl!<!)+<!&#.0!&

W#+631$4!K!B!0#40!%$!H!&#.09!OHl!<!)+<!&#.0!&

"#-2/!J&#00!K!B!0#40!%$!H!&#.09!OHl!<!U#04!J+(0#!\UJ^!&

J&#00!K!B!0#40!%$!H!&#.09!OHl!<!UJ!&

>/1-0!K!AX?!8+&)X(.!0#49!A!0#4!UJ!&

G&%2!U%8!K!AX?!8+&)X(.!0#49!A!+33!%(4!0#4!&

"+&*#33!=&12#.0!E<4#-01%-0!K!AX?!8+&)X(.!0#49!A!0#4!UJ!&

"+&*#33!>(&30!K!AX?!8+&)X(.!0#49!A!0#4!UJ!&

Page 121: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! )")!

]*!D%&,!&

]*!D%&,!&

&

H%%=&!K'&

A'*1"@& !309,1"@&

TV(+4!K!B!0#40!%$!B!&#.09!P@l!<!)+<!&#.0!&

W#+631$4!K!B!0#40!%$!B!&#.09!P@l!<!)+<!&#.0!&

"#-2/!J&#00!K!B!0#40!%$!B!&#.09!P@l!<!UJ!&

J&#00!K!B!0#40!%$!B!&#.09!P@l!<!UJ!&

>/1-0!K!AX?!8+&)X(.!0#49!A!0#4!UJ!&

G&%2!U%8!K!AX?!8+&)X(.!0#409!A!+33!%(4!0#4!&

"+&*#33!=&12#.0!E<4#-01%-0!K!AX?!8+&)X(.!0#409!A!0#4!UJ!&

"+&*#33!>(&30!K!AX?!8+&)X(.!0#49!A!0#4!UJ!&

]*!D%&,!&

]*!D%&,!&

&

H%%=&!39%%&

A'*1"@& !309,1"@&

TV(+4!K!HIBIA9!PHl!<!)+<!&#.0!&

W#+631$4K!HIBIA9!PHl!<!)+<!&#.0!&

"#-2/!J&#00!K!HIBIA9!PHl!<!UJ!&

J&#00!K!HIBIA9!PHl!<!UJ!&

>/1-0!K!A!8+&)X(.!0#49!A!0#4!UJ!&

G&%2!U%8!K!A!8+&)X(.!0#409!A!+33!%(4!0#4!&

"+&*#33!=&12#.0!E<4#-01%-0!K!AX?!8+&)X(.!0#409!A!0#4!UJ!&

"+&*#33!>(&30!X!A!8+&)X(.!0#409!A!0#4!UJ!&

]*!D%&,!&

]*!D%&,!&

&

!

'(+"[*Q""A0*]9*H9*^[*S"3"#+*E2!0+*J*)""A05**@"*0.!"*+(*24=!"#0"*%(.!*:!#2424-*M#N*7%*H*

(!*KP*3(.4>09*>"3"4>24-*(4*+,"*$2E+5***:!%*+(*7"#+*%(.!*3!"?2(.0*!"0+*3#.0"*!"=(!>0*7%*

)"2-,+9*!"30*(!*7%*"0+28#+">*8#N5*

Page 122: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! )""!

89'D9"C&J'+%,&=/%0#!%$!'%(!8/%!+&#!$+)131+&!814/!W>!=&+1-1-5!,-%8!4/+4!W+-4#!+67%2+4#0!#<4&#)#!

04&#42/1-5!*#48##-!0#40:!!M!/+7#!-#7#&!6%-#!14!0%!M!2+--%4!2%))#-4!%-!14:!!M$!'%(!6%!

4/#!&#0#+&2/!+-6!*#31#7#!14!8%&,09!4/#-!517#!14!+!0/%4:!

=/#!#<#&210#0!+*%7#!+&#!-%-X-#5%41+*3#:!!M$!'%(!8+-4!4%!08142/!%(4!+-!#<#&210#!4/#-!

Wi!M=r!!M!2+--%4!&#2%))#-6!+-'!2/+-5#!4%!4/#!.&%5&+):!=/10!10!8/+4!M!*#31#7#!+-6!

,-%8!8%&,0:!!M!+)!A@@l!$%&!#7#&'%-#!4%!$1-6!4/#1&!%8-!8+'!+-6!6#7#3%.!4/#1&!%8-!

4&+1-1-5h!1$!'%(!,-%8!0%)#4/1-5!#30#!814/!4/#!.&%5&+)!-##60!4%!*#!48#+,#6!$%&!'%(&!

%8-!*#-#$14!%&!5%+309!M!8+-4!;iQ!4%!)+,#!4/+4!6#2101%-!+-6!5%!$%&!14:!

W1#4!10!01).3#g!#+4!A:H!4%!?5!%$!.&%4#1-!.#&!.%(-6!%$!*%6'8#15/4:!!"+0#!'%(&!2+&*0!%-!

/%8!$+4!'%(!+&#!%&!/%8!.+&+-%16!'%(!+&#:!

;%(!2+-!(0#!*%6'8#15/4!%&!8#15/4#6!2/1-0:!=/+4[0!(.!4%!'%(!+-6!6#.#-6#-4!%-!'%(&!

04&#-54/!3#7#3:!!M$!'%(!6%-[4!,-%8!8/12/!%-#!4%!(0#9!4/#-!(0#!'%(&!*%6'8#15/4:!

M!*#31#7#!d#+0'e!2+&61%!\]1&!W'-#!*1,#9!$%&!#<+).3#^!-##60!4%!*#!6%-#!%-!4/#!%$$!6+'0:!

B@!)1-(4#0!%-!+33!-%-X4&+1-1-5!6+'0:!M$!'%(!.#&0%-+33'!8+-4!4%!6%!0%)#4/1-5!

61$$#&#-4!+0!14!$140!'%(&!5%+309!M!&#2%))#-6!'%(!6%!14:!;%(!,-%8!'%(&!*%6'!*#44#&!

4/+-!M!6%!K!M!2+-!%-3'!&#2%))#-6!4/#!4/1-50!4/+4!M!*#31#7#:!

M!6%-[4!&#2%))#-6!5%1-5!4%!$+13(&#!%-!'%(&!3+04!HIBIA!0#40h!.(0/!4/#0#!$%&!JU[0!*(4!

-#7#&!5%!4%!$+13(&#:!

F%5!+33!%$!'%(&!#<#&210#09!8#15/40!+-6!&#.0:!!S%&!'%(&!UJ!0#409!&#2%&6!4/#!4%4+3!

+)%(-4!%$!&#.0!'%(!+2/1#7#:!

]$4#&!4/#!O4/!8##,9!4+,#!+!6#3%+6!8##,!+-6!+44+2,!+5+1-!%&!4&'!+-%4/#&!4#).3+4#:!

PE"C:$%&H'9='0+&TV(+4!\=N!q!H@@^!

"#-2/!.&#00!\=N!q!B@@^!

• TV(+4!K!8+&)X(.!0#409!BH@<B9!L@@<B9!LH@<P9!BH@<AP!

• "#-2/!J&#00!K!8+&)X(.!0#409!?A@<B9!?L@<B9!?P@<H!

• "#-2/!J&#00!\UJ^!X!?A@<AH9!?A@<H9!?A@<B!

• >/1-0!\UJ^!K!A<AZ9!A<O9!A<?!

• "+&*#33!=&12#.0!E<4#-01%-0!\UJ^!K!AAH<?@9!AAH<!A?9!AAH<Z!

• _+-51-5!F#5!U+10#!K!B!0#40!

Page 123: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! )"#!

k%%6!3(2,!4%!+33!%$!'%(!4/+4!4&'!4/10!2/+33#-5#:!!i$!+33!4/#!2/+33#-5#0!M[7#!8&144#-9!4/10!

10!4/#!%-#!4/+4!M!+)!)%04!#<214#6!+*%(4:!=/10!2%)*1-#0!48%!.&%5&+)0!4/+4!/+7#!4/#!

.+&4!%$!4&+1-1-5!4/+4!M!)%04!#-b%'!K!*&#+,1-5!&#2%&60:!

45657&<9%U0%*.@&89'h%.+&M!8&%4#!4/#!S&#V(#-2'!J&%b#24!+!2%(.3#!'#+&0!+5%!+-6!/+6!14!+0!+!$&##!6%8-3%+6!%-!

)'!8#*014#!1-!?@A?:!!=/10!8+0!+!/(5#!/14!+-6!M!4/1-,!.#%.3#!&#+33'!#-b%'#6!4/#!)%&#!

$&#V(#-4!4&+1-1-5:!!J3#+0#!&#)#)*#&!4/+4!4/#!)%&#!'%(!4&+1-!6%#0-[4!+38+'0!)#+-!

4/#!*#44#&!'%(!8133!*#:!M-!0%)#!2+0#09!14!2+-!*#:!!M[6!&+4/#&!/+7#!V(+314'!4&+1-1-5!

0#001%-0!4/+4!V(+-414'!4&+1-1-5!0#001%-0:!

M4[0!-%!0#2&#4!4/+4!4/#!'%(-5#&!+-6!8#+,#&!'%(!+&#9!4/#!)%&#!'%(!2+-!4&+1-:!!M4!10!#+0'!

4%!*#-2/!%&!0V(+4!??H!#7#&'!6+':!=/#!.&%*3#)!10!4/10g!4%%!)(2/!41)#!31$41-59!-%4!

#-%(5/!41)#!&(--1-59!b().1-5!+-6!4/&%81-5:!!=/#&#!10!)%&#!4%!4&+1-1-5!4/+-!b(04!

31$41-5!8#15/40:!!M$!'%(!8+-4!4%!*#!$+049!04&%-5!+-6!#<.3%017#!14!8%(36-[4!,133!'%(!4%!

+24(+33'!4&+1-!31,#!+-!+4/3#4#:!!]-!+4/3#4#!0.&1-409!b().0!+-6!4/&%80:!

T%!4/#!-#<4!41)#!'%(!.%-6#&!8#+,!.%1-409!$3%%&!.&#00#0!70:!1-231-#!.&#00#0!%&!%4/#&!

0(2/!-%-0#-0#9!5%!6%!0%)#4/1-5!$+04:!k%!b().:!T.&1-4:!!

89'D9"C&VQ%9Q/%K&• =8%!HIBIA!=&+1-1-5!>'23#0!.#&!)%-4/!\-%!6#3%+6^!

• ?L!8%&,%(40!.#&!)%-4/!

• S1-+3!0#40!+&#!6%-#!$%&!)1-1)+3!&#.0!%-3'h!-#7#&!5%!$%&!)+<!&#.0!

• ;%(!/+7#!B!%.41%-0!$%&!#7#&'!0V(+49!.&#00!+-6!*#-2/!.&#00!8%&,%(4g!

• W%!)1-1)()!&#.0!

• W%!)1-1)()!&#.0!+-6!+!01-53#!+4!'%(&!4&+1-1-5!)+<:!

• W%!)1-1)()!&#.09!+!01-53#!+4!'%(&!4&+1-1-5!)+<!+-6!,##.!8%&,1-5!(.:!

• =/#!4/&##!%.41%-0!8133!*#!#-41&#3'!*+0#6!%-!/%8!'%(!$##3!#+2/!8%&,%(4:!!`%-#!

%$!4/#!%.41%-0!+&#!.&%5&+))#6!0%!'%(!)(04!(0#!'%(&!*%6'9!)1-6!+-6!*#04!

b(65)#-4:!

• W#+631$4!8%&,%(40!8133!*#!6%-#!$%&!)1-1)()!&#.0!%-3':!!=/#&#!8133!*#!-%!

01-53#0!6%-#:!

• W#+631$4!8%&,%(40!8133!-#7#&!6%!)%&#!4/+-!B!&#.0!.#&!0#4:!!i-!4/#!dB<He!6+'09!

'%(!8133!6%!B!0#40!%$!B!&#.09!814/!4/#!0+)#!.#&2#-4+5#0!+0!4/#!dB<He!6+'0:!!

i-3'!4/#!&#.0!2/+-5#:!i-!4/#!dHIBIAe!6+'9!'%(!8133!6%!dBIBIAe!K!%-3'!4/#!&#.0!

2/+-5#h!.#&2#-4+5#0!04+'!4/#!0+)#:!

• =/#&#!8133!*#!-%!2%-6141%-1-5!6%-#!6(&1-5!4/#!HIBIA!S&#V(#-2'!J&%b#24:!!M$!

'%(&!5%+30!+&#!2%-6141%-1-5!*+0#69!6%!-%4!2/%%0#!4/10!8%&,%(4:!

Page 124: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! )"+!

• U#2%7#&'!10!.+&+)%(-4:!=+,#!.&%.#&!04#.0!4%!#-0(&#!4/+4!'%(&!*%6'!+-6!

)1-6!+&#!&#+6'!$%&!#+2/!8%&,%(4:!

• `(4&141%-g!#+4!A:HX?5!%$!.&%4#1-I.%(-6!%$!*%6'8#15/4!.#&!6+':!!N+b%&14'!%$!

.&%4#1-!)(04!2%)#!$&%)!$%%6!0%(&2#0!0(2/!+0!2/12,#-9!$10/9!*##$!+-6!#550:!!M!

/15/3'!&#2%))#-6!6+&,!)#+4!2/12,#-9!*##$!+-6!8/%3#!#550:!

• `%4!&#2%))#-6!$%&!+-'%-#!8/%!10!(-+*3#!4%!2%))14!4%!+!4&+1-1-5!.&%5&+)9!

)#-4+33'!8#+,9!2%).3+1-0!+*%(4!/+71-5!+!*+6!8%&,%(4!%&!10!(-0(&#!+*%(4!

+00104+-4!8%&,:!!`%!V(#041%-0!+*%(4!+00104+-4!8%&,!8133!*#!+-08#&#6!1-!

&#5+&60!4%!4/10!.&%5&+):!!!=/10!.&%5&+)!10!+30%!-%4!&#2%))#-6#6!$%&!4/%0#!

8/%!b(04!d8+-4!4%!.&%5&#00!$+04#&:e!=/+4!10!-%4!4/#!.%1-4!%$!4/10!.&%5&+):!

• T4+&4!+4!Y@l!%$!'%(&!)+<!+-6!.&%5&#00!+0!-%&)+3!*#48##-!2'23#0:!

• ;%(!8133!/+7#!?L!8%&,%(40!4%!6%!#+2/!)%-4/!K!%$$!6+'0!+&#!*+0#6!%-!'%(&!

%8-!02/#6(3#:!!>/%%0#!4/#)!810#3':!M$!'%(!+&#!0%&#9!'%(!+&#!6%1-5!4/#!

.&%5&+)!8&%-5!+0!'%(&!*%6'!10!-%4!&#+6'!$%&!4/10!4&+1-1-5!+-6!'%(&!&#2%7#&'!

.&%4%2%30!+&#!-%4!8#33!#04+*310/#6:!!;%(!)(04!3#+&-!4%!8+3,!*#$%&#!'%(!&(-:!!

• =/#!.&%5&+)!8133!4+,#!+!BIHIA!+..&%+2/!4%!4/#!8##,0h!4/10!10!01)13+&!4%!4/#!

HIBIA!$%&!J%8#&31$41-5!.&%5&+):!

• F+4!IQ..#&!"+2,!#<#&210#0!&#2%))#-6#6g!6()**#33!&%809!2/#04!0(..%&4#6!

&%809!2/1-X(.0I.(33X(.09!+-'!)+2/1-#!&%89!3+4!.(336%8-9!*+-6!.(33X+.+&409!

&#+&!&+10#0!+-6!$+2#!.(330:!>/%%0#!A!#<#&210#!.#&!8%&,%(4!$%&!BXH!0#40:!!W%!-%4!

6%!*+&*#33!&%80!6(#!4%!04&#00!%-!3%8#&!*+2,h!4/10!10!-%-X-#5%41+*3#:!

• U%4+4%&!+-6!*12#.0!8%&,!K!+33!*+0#6!%-!&#/+*!.&%4%2%30:!

• i-3'!3%8#&!*+2,!8%&,!&#2%))#-6#6!10!*+2,!&+10#0!+-6!U#7#&0#!

_'.#&#<4#-01%-0!K!4/#0#!+&#!6%-#!$%&!B!0#40!%$!A@XAH!&#.0:!]*6%)1-+3!

#<#&210#0!+-6!0#40I&#.0!*+0#6!%-!'%(&!.&#$#&#-2#:!!!

!

H'9='0+&7& H'9='0+&Y& H'9='0+&6& H'9='0+&]&& H'9='0+&4&

J&#00!K!B!0#40!%$!B!&#.09!01-53#0!1$!6#01&#6:!!

TV(+4!K!B!0#40!%$!B!&#.0!\(01-5!B<H!.#&2#-4+5#0^!!

"#-2/!J&#00!K!B!0#40!%$!B!&#.09!01-53#0!1$!6#01&#6:!!

TV(+4!K!B!0#40!%$!B!&#.09!01-53#0!1$!6#01&#6:!!

J&#00!K!B!0#40!%$!H!&#.09!01-53#0!1$!6#01&#6:!!

F+49!Q..#&!"+2,9!"12#.09!U%4+4%&!D%&,!K!+0!-##6#6:!!

W#+631$4!K!B!0#40!%$!B!&#.0!!

F+49!Q..#&!"+2,9!"12#.09!U%4+4%&!D%&,!K!+0!-##6#6:!!

"+2,!U+10#0!%&!U#7#&0#!_'.#&#<4#-01%-0!K!B!0#40!!

F+49!Q..#&!"+2,9!"12#.09!U%4+4%&!D%&,!K!+0!-##6#6:!!

! "+2,!U+10#I]*!D%&,!K!B!0#40!!

! ]*!D%&,!K!B!0#40!!

!

Page 125: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! )"$!

!

H'9='0+&F! H'9='0+&^! H'9='0+&_! H'9='0+&`! H'9='0+&7T!

TV(+4!K!B!0#40!%$!B!&#.0!\(01-5!B<H!.#&2#-4+5#0^!!

"#-2/!J&#00!K!B!0#40!%$!H!&#.09!01-53#0!1$!6#01&#6:!!

TV(+4!K!B!0#40!%$!H!&#.09!01-53#0!1$!6#01&#6:!!

J&#00!K!HIBIA9!01-53#0!1$!6#01&#6:!!

TV(+4!K!B!0#40!%$!B!&#.0!\(01-5!B<H!.#&2#-4+5#0^!!

W#+631$4!K!B!0#40!%$!B!&#.0!\(01-5!B<H!.#&2#-4+5#0^!!

F+49!Q..#&!"+2,9!"12#.09!U%4+4%&!D%&,!K!+0!-##6#6:!!

"+2,!U+10#0!%&!U#7#&0#!_'.#&#<4#-01%-0!K!B!0#40!!

F+49!Q..#&!"+2,9!"12#.09!U%4+4%&!D%&,!K!+0!-##6#6:!!

W#+631$4!K!BIBIA!\(01-5!HIBIA!.#&2#-4+5#0^!!

"+2,!U+10#0!%&!U#7#&0#!_'.#&#<4#-01%-0!K!B!0#40!!

! ]*!D%&,!K!B!0#40!!

! "+2,!U+10#0!%&!U#7#&0#!_'.#&#<4#-01%-0!K!B!0#40!!

]*!D%&,!K!B!0#40!!

! ! ! ]*!D%&,!K!B!0#40!!

!

!

H'9='0+&77! H'9='0+&7Y!J&#00!K!HIBIA9!01-53#0!1$!6#01&#6:!!

TV(+4!K!HIBIA9!01-53#0!1$!6#01&#6:!!

F+49!Q..#&!"+2,9!"12#.09!U%4+4%&!D%&,!K!+0!-##6#6:!!!!

"+2,!U+10#0!%&!U#7#&0#!_'.#&#<4#-01%-0!K!B!0#40!!

! ]*!D%&,!K!B!0#40!!

!

O(+%9&H'9='0+&7Y?&/*.9%",%&+9"/*/*D&C"E%,&('9&%".3&$/(+&"..'91/*D$@e&

!

!

!

!

Page 126: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! )"%!

H'9='0+&76& H'9='0+&7]& H'9='0+&74& H'9='0+&7F& H'9='0+&7^&

"#-2/!J&#00!K!B!0#40!%$!B!&#.09!01-53#0!1$!6#01&#6:!!

TV(+4!K!B!0#40!%$!B!&#.0!\(01-5!B<H!.#&2#-4+5#0^!!

J&#00!K!B!0#40!%$!B!&#.09!01-53#0!1$!6#01&#6:!!

TV(+4!K!B!0#40!%$!B!&#.09!01-53#0!1$!6#01&#6:!!

"#-2/!J&#00!K!B!0#40!%$!H!&#.09!01-53#0!1$!6#01&#6:!!

F+49!Q..#&!"+2,9!"12#.09!U%4+4%&!D%&,!K!+0!-##6#6:!!

W#+631$4!K!B!0#40!%$!B!&#.0!!

F+49!Q..#&!"+2,9!"12#.09!U%4+4%&!D%&,!K!+0!-##6#6:!!

"+2,!U+10#0!%&!U#7#&0#!_'.#&#<4#-01%-0!K!B!0#40!!

F+49!Q..#&!"+2,9!"12#.09!U%4+4%&!U%&,!K!+0!-##6#6:!!

! "+2,!U+10#0!%&!U#7#&0#!_'.#&#<4#-01%-0!K!B!0#40!!

! ]*!D%&,!K!B!0#40!!

!

! ]*!D%&,!K!B!0#40!!

! ! !

!

!

H'9='0+&7_& H'9='0+&

7`&

H'9='0+&YT& H'9='0+&

Y7&&

H'9='0+&YY&

TV(+4!K!B!0#40!%$!B!&#.0!\(01-5!B<H!.#&2#-4+5#0^!!

J&#00!K!B!0#40!%$!H!&#.09!01-53#0!1$!6#01&#6:!!

TV(+4!K!B!0#40!%$!H!&#.09!01-53#0!1$!6#01&#6:!!

"#-2/!J&#00!K!HIBIA9!01-53#0!1$!6#01&#6:!!

TV(+4!K!B!0#40!%$!B!&#.0!\(01-5!B<H!.#&2#-4+5#0^!!

W#+631$4!K!B!0#40!%$!B!&#.0!\(01-5!B<H!.#&2#-4+5#0^!!

F+49!Q..#&!"+2,9!"12#.09!U%4+4%&!D%&,!K!+0!-##6#6:!!

"+2,!U+10#0!%&!U#7#&0#!_'.#&#<4#-01%-0!K!B!0#40!!

F+49!(..#&!*+2,9!*12#.09!&%4+4%&!8%&,!K!+0!-##6#6:!!

W#+631$4!K!BIBIA!\(01-5!HIBIA!.#&2#-4+5#0^!!

"+2,!U+10#0!%&!U#7#&0#!_'.#&#<4#-01%-0!K!B!0#40!!

! ]*!D%&,!K!B!0#40!!

! "+2,!U+10#0!%&!U#7#&0#!_'.#&#<4#-01%-0!K!B!0#40!!

]*!D%&,!K!B!0#40!!

! ! ! ]*!8%&,!K!B!0#40!!

!

Page 127: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! )"&!

H'9='0+&Y6& H'9='0+&Y]&

J&#00!K!HIBIA9!01-53#0!1$!6#01&#6:!!

TV(+4!K!HIBIA9!01-53#0!1$!6#01&#6:!!

F+49!(..#&!*+2,9!*12#.09!&%4+4%&!8%&,!K!+0!-##6#6:!!

"+2,!U+10#0!%&!U#7#&0#!_'.#&#<4#-01%-0!K!B!0#40!!

! ]*!D%&,!K!B!0#40!!

O(+%9&H'9='0+&Y]?&/*.9%",%&+9"/*/*D&C"E%,&('9&%".3&$/(+&"..'91/*D$@e

Page 128: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! )"'!

45657&<9%U0%*.@&89'h%.+&YeT&=/10!7#&01%-!%$!4/#!S&#V(#-2'!J&%b#24!10!)(2/!)%&#!$(-!+-6!+-!#+01#&!3+'%(4!4/+-!4/#!

%&151-+3:!!!

J'+%,;&

• =/10!8%&,%(4!10!*+0#6!%-!4/&##!31$40g!0V(+49!*#-2/!.&#00!+-6!6#+631$4:!

• TV(+4!+-6!*#-2/!.&#00!8133!*#!4&+1-#6!4/&##!41)#0!.#&!8##,:!

• =/#!6#+631$4!8133!*#!4&+1-#6!%-#!6+'!.#&!8##,:!

• ;%(!8133!5%!4/&%(5/!#-41&#!HIBIA!4&+1-1-5!2'23#!1-!%-#!8##,:!

• W#+631$4!8133!%-3'!*#!4&+1-#6!814/!B<B!.#&2#-4+5#0:!

• S1-+3!0#40!+&#!6%-#!$%&!)1-1)+3!&#.0!%-3'h!-#7#&!5%!$%&!)+<!&#.0!

• ;%(!/+7#!4/&##!%.41%-0!$%&!#7#&'!0V(+49!.&#00!+-6!*#-2/!.&#00!8%&,%(4g!

• W%!)1-1)()!&#.0!

• W%!)1-1)()!&#.0!+-6!+!01-53#!+4!'%(&!4&+1-1-5!)+<:!

• W%!)1-1)()!&#.09!+!01-53#!+4!'%(&!4&+1-1-5!)+<!+-6!,##.!8%&,1-5!(.:!

• =/#!4/&##!%.41%-0!8133!*#!#-41&#3'!*+0#6!%-!/%8!'%(!$##3!#+2/!8%&,%(4:!!`%-#!%$!4/#!

%.41%-0!+&#!.&%5&+))#6!0%!'%(!)(04!(0#!'%(&!*%6'9!)1-6!+-6!*#04!b(65)#-4:!

• W#+631$4!8%&,%(40!8133!*#!6%-#!$%&!)1-1)()!&#.0!%-3':!!=/#&#!8133!*#!-%!01-53#0!

6%-#:!

• =/#&#!8133!*#!-%!2%-6141%-1-5!6%-#!6(&1-5!4/#!HIBIA!S&#V(#-2'!J&%b#24!?:@:!!M$!'%(&!

5%+30!+&#!2%-6141%-1-5!*+0#69!6%!-%4!2/%%0#!4/10!8%&,%(4:!

• U#2%7#&'!10!.+&+)%(-4:!=+,#!.&%.#&!04#.0!4%!#-0(&#!4/+4!'%(&!*%6'!+-6!)1-6!+&#!

&#+6'!$%&!#+2/!8%&,%(4:!

• `(4&141%-g!#+4!A:HX?5!%$!.&%4#1-I.%(-6!%$!*%6'8#15/4!.#&!6+':!!N+b%&14'!%$!.&%4#1-!

)(04!2%)#!$&%)!$%%6!0%(&2#0!0(2/!+0!2/12,#-9!$10/9!*##$!+-6!#550:!!M!/15/3'!

&#2%))#-6!6+&,!)#+4!2/12,#-9!*##$!+-6!8/%3#!#550:!

• `%4!&#2%))#-6!$%&!+-'%-#!8/%!10!(-+*3#!4%!2%))14!4%!+!4&+1-1-5!.&%5&+)9!)#-4+33'!

8#+,9!2%).3+1-0!+*%(4!/+71-5!+!*+6!8%&,%(4!%&!10!(-0(&#!+*%(4!+00104+-4!8%&,:!!`%!

V(#041%-0!+*%(4!+00104+-4!8%&,!8133!*#!+-08#&#6!1-!&#5+&60!4%!4/10!.&%5&+):!!!=/10!

.&%5&+)!10!+30%!-%4!&#2%))#-6#6!$%&!4/%0#!4/+4!b(04!d8+-4!4%!.&%5&#00!$+04#&:e!=/+4!

10!-%4!4/#!.%1-4!%$!4/10!.&%5&+):!

• T4+&4!+4!Y@l!%$!'%(&!)+<!+-6!.&%5&#00!+0!-%&)+3!*#48##-!2'23#0:!

• =/#!.&%5&+)!8133!4+,#!+!BIHIA!+..&%+2/!4%!4/#!8##,0h!4/10!10!01)13+&!4%!4/#!HIBIA!

$%&!J%8#&31$41-5!.&%5&+):!

• F+4!IQ..#&!"+2,!#<#&210#0!&#2%))#-6#6g!6()**#33!&%809!2/#04!0(..%&4#6!&%809!

2/1-X(.0I.(33X(.09!+-'!)+2/1-#!&%89!3+4!.(336%8-9!*+-6!.(33X+.+&409!&#+&!&+10#0!+-6!

$+2#!.(330:!>/%%0#!%-#!#<#&210#!.#&!8%&,%(4!$%&!BXH!0#40:!!W%!-%4!6%!*+&*#33!&%80!6(#!

4%!04&#00!%-!3%8#&!*+2,h!4/10!10!-%-X-#5%41+*3#:!

Page 129: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! )"(!

• U%4+4%&!+-6!*12#.0!8%&,!K!+33!*+0#6!%-!&#/+*!.&%4%2%30:!

• i-3'!3%8#&X*+2,!8%&,!&#2%))#-6#6!10!*+2,!&+10#0!+-6!&#7#&0#!/'.#&#<4#-01%-0!K!

4/#0#!+&#!6%-#!$%&!B!0#40!%$!A@XAH!&#.0:!]*6%)1-+3!#<#&210#0!+-6!0#40I&#.0!*+0#6!%-!

'%(&!.&#$#&#-2#:!!!

!

45657&<9%U0%*.@&89'h%.+&YeT?&L"C:$%&!9"/*/*D&H%%=&

A'*1"@& !0%,1"@& H%1*%,1"@& !309,1"@& <9/1"@& L"+091"@&

TV(+4!K!B<B!&

"#-2/!K!B<B!&

TV(+4!K!B<H!&

"#-2/!K!B<H!&

TV(+4!K!HIBIA!&

"#-2/!K!HIBIA!&

F%8!"+2,!K!B!0#40!&

F+49!Q..#&!"+2,9!"12#.09!U%4+4%&!D%&,!K!+0!-##6#6:!&

W#+631$4!K!B<B!&

F+49!Q..#&!"+2,9!"12#.09!U%4+4%&!D%&,!K!+0!-##6#6:!&

F%8!"+2,!K!B!0#40!&

F+49!Q..#&!"+2,9!"12#.09!U%4+4%&!D%&,!K!+0!-##6#6:!&

]*!D%&,!K!B!0#40!&

& F%8!"+2,I]*!D%&,!K!B!0#40!&

& ]*!D%&,!K!B!0#40!&

&

&

!9"/*/*D&A"E%,&"9%&/*.9%",%1&",&0,0"$&"*1&*%K&+9"/*/*D&K%%=&,+"9+,&'*&A'*1"@e&

!3%&R/D&i0%,+/'*&i-#!%$!4/#!V(#041%-0!M!5#4!+0,#6!4/#!)%04!10!/%8!)+-'!6+'0!+!8##,!10!%.41)+3!4%!4&+1-:!=/10!

2%)#0!(.!V(14#!+!*14!814/!%36#&!31$4#&0!+-6!*#51--#&!31$4#&0:!!=/+-,$(33'!M!/+7#!4/#!+-08#&:!!

]33!'%(!/+7#!4%!6%!10!+-08#&!4/10!V(#041%-g!

_%8!)+-'!6+'0!%$!4/#!8##,!+&#!'%(!81331-5!4%!#)%41%-+33'9!0%21+33'!+-6!./'012+33'!2%))14!

4%!4&+1-1-5j!

PC'+/'*"$$@&

E7#&'%-#!/+0!5&#+4!1-4#-41%-0!8/#-!4/#!$1&04!04+&4!4&+1-1-5!%&!#)*+&,!%-!+!-#8!4&+1-1-5!

.&%5&+):!"(4!#7#-4(+33'!&#+314'!0#40!1-!+-6!4/#!31$4#&!&#+31a#0!4/+4!/#!)+'!%-3'!*#!)%417+4#6!

4%!4&+1-!B!6+'0!%(4!%$!4/#!8##,:!!;%(!)(04!6#216#!/%8!)+-'!6+'0!+!8##,!'%(!2+-!4&+1-!+-6!

04133!8+3,!1-4%!4/#!5')!+-6!*#!)%417+4#6!4%!0(22##6:&

Page 130: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! )#*!

83@,/."$$@&

=/10!%-#!10!+!*144#&!.133!4%!08+33%8!$%&!)+-'!31$4#&0!4/+4!/+7#!0.#-4!+!31$#41)#!(-6#&!4/#!*+&:!!

=/#'!)+'!/+7#!+33!4/#!)#-4+3!6&17#!1-!4/#!8%&36!*(4!4/#1&!*%61#0!/+7#!$+13#6!4/#):!!=/#1&!

*+2,!%&!,-##0!)+'!%-3'!+33%8!4/#)!%-#!5%%6!3%8#&!*%6'!8%&,%(4!+!8##,:!!;%(!/+7#!4%!

,-%8!'%(&!*%6'[0!31)14+41%-0!+-6!04&17#!4%!)+<1)1a#!4/#):&

L'./"$$@&

=/10!10!4/#!2(&0#!%$!4/#!$+4/#&9!/(0*+-6!+-6!$(33X41)#!#).3%'##:!!;%(!/+7#!%4/#&!4/1-50!1-!

'%(&!31$#!4/+4!&#V(1&#!+44#-41%-!%4/#&!4/+-!4&+1-1-5:!!;%(!)+'!/+7#!+!b%*!4/+4!&#V(1&#0!A@!

/%(&!8%&,!6+'0!+-6!+!6+(5/4#&!4/+4!8+-40!/#&!$+4/#&!+4!/#&!&#214+3:!!;%(!/+7#!

&#0.%-01*13141#0!4%!%4/#&0!4/+4!6#)+-6!'%(&!+44#-41%-:!&

=/#!,#'!4%!+-08#&1-5!4/#0#!V(#041%-0!10!4%!*#!/%-#04!814/!'%(&0#3$:!!i-2#!'%(!6%!4/+49!4/#!

&#04!10!#+0'g!)+,#!14!8%&,:!!T(&#9!'%(&!31$41-5!/#&%#0!)+'!/+7#!4&+1-#6!P!6+'0!+!8##,!*(4!

'%(!6%-[4!/+7#!4/+4!3(<(&':!!T%!)+,#!14!8%&,:!

;%(!2+-!%-3'!0V(+4!%-2#!#7#&'!48%!8##,0j!!N+,#!14!8%&,:!

>%))14!4%!'%(&!4&+1-1-5!31)14+41%-0:!!;%(&!%-3'!%4/#&!%.41%-!10!4%!$+13!+-6!/+7#!+-!+8$(3!

#<2(0#:!!dM$!%-3'!M!/+6!)%&#!41)#9e!-#7#&!8%&,0!814/!81--#&0:!

!

!

!

!

!

!

!

!

!

!

!

!

!

Page 131: Jim Wendler - Beyond 531 - Simple Training for Extraordinary Results

! )#)!

O#'0+&+3%&O0+3'9&C1)!D#-63#&!10!4/#!+(4/%&!%$!HIJIK[*:,"*Z283$"0+*#4>*M(0+*\EE"=+2?"*:!#2424-*Z%0+"8*E(!*S#)*

Z+!"4-+,!+-6!O!%4/#&!*%%,0!%-!4&+1-1-5:!!_#!10!+!4/&##X41)#!3#44#&!81--#&!+4!4/#!Q-17#&014'!%$!

]&1a%-+!8/#&#!/#!.3+'#6!$%%4*+33:!!_#!/+0!0V(+44#6!A@@@!.%(-60!1-!2%).#4141%-!+-6!

2%-41-(#0!4%!4&+1-9!2%+2/!+-6!)#-4%&!31$4#&0!$&%)!+33!%7#&!4/#!8%&36:!

['/*&\,&S%&!)%&#!+&4123#0!+-6!1-015/4!1-4%!4&+1-1-5!2/#2,!%(4!888:C1)D#-63#&:2%):!!=/#&#!+&#!$&##!

+&4123#0!+-6!4&+1-1-5!41.0!4%!/#3.!#7#&'!31$4#&!4/+4!10!6#612+4#6!4%!)+,1-5!/1)0#3$!*#44#&:!!

=/#&#!10!+30%!+!.+'!$%&()!4/+4!+33%80!'%(!+22#00!4%!(-1V(#!+&4123#0!+-6!/%040!0%)#!%$!4/#!

0)+&4#04!+-6!1-$%&)#6!31$4#&0!1-!4/#!8%&36:!!C%1-!(0r!!D#!+&#!3%%,1-5!$%&!+!$#8!04&%-5!

1-61716(+30:!

L:%./"$&!3"*=,&M[6!31,#!4%!4/+-,!F+(&+!G%00!$%&!/#3.1-5!)#!#614!4/10!*%%,!K!'%(!2+)#!4/&%(5/!8/#-!M!

-##6#6!14!+-6!M!+)!4/+-,$(3:!!;%(!,-%8!8/%!#30#!)+6#!+!/(5#!61$$#&#-2#!1-!)'!31$#j!!N'!

.+&#-40:!!=/%0#!48%!.#%.3#!+&#!4/#!)%04!2+&1-59!(-6#&04+-61-5!.#%.3#!1-!4/#!8%&36:!!=/#'!

+38+'0!*&1-5!J%&4133%0!"##$0!8/#-!4/#'!2%)#!71014:!=/+-,0!4%!C%#'!D+4#&0!$%&!*#1-5!4/#!

*#44#&!)(012+3!/+3$!%$!F%2(04!D/1.9!4/#!*3+2,#-#6!03(65#I6%%)!%(4$14!4/+4!M!)+,#!-%10#!

814/:!!=&+1-1-5!/#+7'!+-6!.3+'1-5!3%(69!)%-04&%(0!&1$$0g!$#8!4/1-50!+&#!$1-#&:!!N+'!8#!-#7#&!

4%(&r!S1-+33'9!)'!*#04!$&1#-6!+-6!81$#9!C(31#4:!!M-!)'!8%&369!4/#!0(-!&10#0!+-6!0#40!814/!/#&:!!

]3%-5016#!\-%4!*#/1-6^!#7#&'!5&#+4!)+-!10!+!5&#+4!8%)+-:!!!

M!/%.#!+33!%$!'%(!$1-6!'%(&!C(31#4:!M!/%.#!'%(!+33!$1-6!4/#!$&1#-60!4/+4!014!*#/1-6!+!6&()!,14!

+-6!3+(5/!+0!'%(!.3+'!4/#!03%8#04!&1$$0!,-%8-!4%!)+-:!!M!/%.#!'%(!0.#-6!+0!)(2/!41)#!814/!

'%(&!,160!+-6!$&1#-60!+0!'%(!2+-:!!T4+'!%$$!4/#!2%).(4#&!+-6!#-b%'!4/#!#<.#&1#-2#!%$!31$#:!!M!

04133!/+7#!4/+4!+-5#&9!4/+4!6&17#9!4/+4!$1&#!4%!5#4!04&%-5#&:!!M!04133!8+-4!4%!.&%7#!.#%.3#!8&%-5!

+-6!)+,#!4/#)!#+4!4/#1&!8%&60:!!"(4!M!+)!/+..'!+-6!/+7#!4/+4!.+001%-!$%&!31$#!K!-%!)+-!

0/%(36!*#!814/%(4!.+001%-:!!`%!)+-!0/%(36!*#!)10#&+*3#!+-6!2/+1-!/1)0#3$!4%!)#+-1-53#00!

4+0,0!+-6!*#!+!03+7#!4%!%4/#&0:!!=/&%8!'%(&!53%7#!6%8-!+-6!6#)+-6!4/10!31$#!*#!'%(&0:!