Jim Wendler lunge workouts | The Ultimate Guide!


Jim Wendler Lunge

Are you curious about Jim Wendler lunge workouts?

Do you wonder how the creator of 5/3/1 programs the lunge to build big, strong legs and prevent muscular imbalances?

Then you’ve come to the right place.

In this comprehensive guide, I will show you how to use the Jim Wendler lunge workouts to take your training to the next level!

Introduction

Jim Wendler is one of the most popular strength coaches in the world today. He is best known for inventing world-famous 5/3/1 training program, which he calls “the simplest and most effective way to build raw strength.”

Of course, part of the reason 5/3/1 is so popular is it is extremely versatile.

Jim Wendler says you can use many different training templates or assistance exercises, depending on your goals and recovery ability. And one of Jim’s favorite lower body assistance exercises is the lunge!

 

 
 
 
 
 
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The Jim Wendler Lunge Workouts

Jim Wendler says the lunge is one of the most underrated exercises that you can perform in the gym.

He believes that walking dumbbell lunges are the best, as they work your lower body muscles dynamically, and are great for preventing muscular imbalances between the right and left sides of your body. 

“Lunges are great for building leg strength and mass. Take big strides, maintain an upright torso and do them right.

Dumbbells, barbells, weight vest, bodyweight…doesn’t matter.

Walking lunge, backwards lunge…doesn’t matter. Side lunges are kind of lame, though.”

Jim Wendler normally programs lunges as one of the primary lower body assistance exercises on your squat and deadlift exercises.

Of course, the number of assistance exercises that you perform depends on your goals, your recovery ability, and the 5/3/1 template that you are using at that time. H

ere are some of Jim Wendler’s more popular assistance templates:

Let’s look at some lower body lunge-focused workouts using each of these templates. The Triumvirate is a very simple assistance work template.

As the name suggests, you are going to perform 3 total exercises each workout: 1 primary exercise, and 2 assistance exercises.

For your lower body workouts, Jim recommends you to perform 1 assistance exercise for your quads, and 1 assistance exercise for your hamstrings. Of course, the lunge would be your primary quads assistance exercise for the day. For example:

5/3/1 Squat Triumvirate Workout

  • Exercise #1: Squat, 3 sets of 1-5 reps**
  • Exercise #2: Walking dumbbell lunge, 3-5 sets of 8-15 reps
  • Exercise #3: 45 degree back extension, 3-5 sets of 8-15 reps

**Perform your 3 working sets using Jim Wendler’s 5/3/1 training percentages.

As you can see, the walking lunge is used as one of the primary lower body exercises for this workout. Other acceptable accessory exercises for the quads include the leg press, dumbbell squats, and Bulgarian split squats.

Next let’s look at the Boring Bug Big 5/3/1 template. Check it out:

5/3/1 Deadlift Boring But Big Workout

  • Exercise #1: Deadlift, 3 sets of 1-5 reps**
  • Exercise #2: Deadlift, 5 sets of 10 reps
  • Exercise #3: Walking dumbbell lunge, 5 sets of 10 reps

**Perform your 3 working sets using Jim Wendler’s 5/3/1 training percentages.

The BBB or Boring But Big template has you perform 1 primary exercise using the usual 5/3/1 rep scheme, and then 2 secondary exercises for 5 sets of 10 reps.

For this workout, the walking dumbbell lunge is used as the primary lower body assistance exercise for 5 sets of 10 reps. Now let’s look at the Boring But Big Beefcake template. This template is very similar to the original template.

The main difference is you perform 2 additional accessory exercises for the opposite half of your body on that day.

For example, on your upper body workout, you could perform 2 additional assistance exercises for your lower body. Check it out:

5/3/1 Bench Press Beefcake Workout

  • Exercise A1: Bench press, 3 sets of 1-5 reps**
  • Exercise B1: Bench press, 5 sets of 10 reps
  • Exercise B2: Barbell rows, 5 sets of 10 reps
  • Exercise C1: Reverse lunge, 50 total reps
  • Exercise C2: Hanging leg raise, 50 total reps

**Perform your 3 working sets using Jim Wendler’s 5/3/1 training percentages.

As you can see, this workout features the reverse lunge as one of the secondary accessory exercises for the lower body. The lunge is a very versatile exercise, and it can be used with many different training templates.

Some people say this exercise is inferior to other accessory exercises. However, Jim Wendler believes it absolutely deserves a place in your 5/3/1 training program.

“These lifts do have a place – not in replacement of bigger lifts – but when done correctly and with a full range of  movement, they offer a lot of benefits, namely flexibility in the hips.”

“For many, a one-legged squat or lunge offers a tremendous weighted stretch to the  hip flexors, something that’s much needed in athletes.”

Jim Wendler has spoken!

Conclusion | The Jim Wendler Lunge Workout!

Jim Wendler is one of the smartest strength coaches in the world today, and it’s easy to see why.

He understands how to incorporate lunges and many other neglected assistance exercises into his 5/3/1 training program.

If you are looking for a new way to incorporate lunges into your routine, then you have to give the Jim Wendler lunge workouts a shot.

They may be just what you need to take your training to the next level!

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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