🔑 Unlock Huge Gains With the 5/3/1 Program

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Welcome to The Ripped Report! Here’s what we’ve got for you today: 

• Everything you need to know about strength coach Jim Wendler’s 5/3/1 strength program

• The best bodybuilding back workouts for every lifting level 

• An exclusive interview with powerlifter Joe Sullivan about his bodybuilding goals

TRAINING 

Method Man

Various rep ranges can effectively build strength and muscle, but some are more efficient than others. To maximize strength, focusing on heavier loads and lower reps is key — a principle at the core of strength coach Jim Wendler’s renowned 5/3/1 program.

Wendler’s program is simple yet highly effective, revolving around barbell training and structured progression. It guides you through multiple training blocks with gradually increasing intensity. True to its name, the program emphasizes sets of five, three, and one for major compound lifts, providing a proven framework for building raw strength.

In the guide below, you’ll learn why this approach works, how to progress effectively, and how to structure your training. We’ll cover key elements like incorporating deload weeks, adding accessory lifts, and more — everything you need to unlock next-level strength! 

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WORKOUT 

Shows Are Won From the Back

A strong, well-developed back not only enhances your overall physique but also improves functional strength. Broad, powerful lats allow you to lift heavier loads and provide stability during pressing movements. In the world of bodybuilding, a strong posterior chain is indispensable — many competitions are won or lost based on back development.

To help you achieve your goals, we’ve crafted comprehensive back workouts tailored to every fitness level — beginner, intermediate, and advanced. These routines target the lats and rhomboids through carefully selected exercises, complete with sets, reps, and progression tips. Whether you're just starting out or you're an experienced lifter, you’ll find a workout designed to help you build a back worthy of a champion. 

BODYBUILDING 

Powerlifter Turned Bodybuilder 

Joe Sullivan, widely recognized for his powerlifting prowess and historic squat achievements, including holding the all-time world record in the 100 kg category with a massive 386-kilogram squat, has made a name for himself in the strength sports. Now, Sullivan continues to impress by undertaking a new challenge, stepping onto the bodybuilding stage. 

Competing at the Jay Cutler Desert Classic in Las Vegas, NV, he claimed the heavyweight Novice title and came in second in the Open heavyweight category. With even bigger aspirations on the horizon, Sullivan recently shared his plans and insights in an exclusive interview with BarBend, including the role powerlifting plays in his transition to bodybuilding and his aspirations of becoming a professional bodybuilder.

THE DROP SET 

• Wanna switch up your biceps curl variation for bigger, stronger arms? Discover how the spider curls can make that happen here. 

• This weekend’s Italy Pro features four 2025 Olympia Weekend qualifier contests in the Men’s Open, Classic Physique, and Men’s Physique divisions. Here’s our full preview.

• Learn why Dorian Yates said you shouldn’t train too much.

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