It is the 5/3/1 book by Jim Wendler, it doesn't specifically cover glutes but instead the core powerlifting lifts Squat, Bench, Deadlift and OHP.
I have just applied the concepts to hip thrusts.
https://www.amazon.com/Forever-Simple-Effective-Programming-Strength/dp/0692858237 - There is a free version online somewhere but I can't find it atm.. 😅
Here's the Canadian Amazon page for it.
I'm seeing an estimated total price of $56.91
Well that's hard to do since 531 isn't a program, it's a book of about 50 different programs. Depends which one you want to do based off of your goals.
https://www.amazon.com/FOREVER-SIMPLE-EFFECTIVE-PROG-Jim-Wendler/dp/0692858237
For example, 531 BBB is 3 heavy sets followed by a 5x10 of lighter sets. But not all of his templates are free like this one.
https://www.jimwendler.com/blogs/jimwendler-com/101077382-boring-but-big
Strength focused:
https://www.defrancostraining.com/westside-for-skinny-bastards-part2/
Or Any of the lower volume templates here: https://www.amazon.com/Forever-Simple-Effective-Programming-Strength/dp/0692858237
Speed focused:
http://www.ustfccca.org/ustfccca-convention/convention-symposiums/convention-symposium-materials https://youtu.be/fmjD2aUAxAY https://docs.google.com/document/d/1NF5o0yZp-QmNtTc9DEQHbpdM7pfq03ewbWyio_5yXFY/edit?usp=sharing
Endurance focused: https://docs.google.com/document/d/1NF5o0yZp-QmNtTc9DEQHbpdM7pfq03ewbWyio_5yXFY/edit?usp=sharing
Basically any athletic event is just strength + speed and/or endurance + technique work in that particular sport/event.
In the book Forever where the majority of the templates are.
https://www.jimwendler.com/products/5-3-1-forever-book
https://www.amazon.com/Forever-Simple-Effective-Programming-Strength/dp/0692858237
Item | Current | Lowest | Reviews |
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5/3/1 Forever: Simple And Effective Programming f… | $63.00 | $63.00 | 4.6/5.0 |
^Item Info | Bot Info | Trigger
You must be from out of the country then because on Amazon it is 45 bucks with free prime shipping.
https://www.amazon.com/Forever-Simple-Effective-Programming-Strength/dp/0692858237
5/3/1 Forever is now available on Amazon, just saw a post from Wendler on IG about it.
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