5/3/1 for Beginners
The famous 5/3/1 philosophy for beginner lifters
Creator and author of 5/3/1
Overview
5/3/1 for Beginners is a popular variation of the 5/3/1 training methodology for beginners and novice lifters to dramatically increase their strength on the squat, bench, deadlift, and overhead press.
Be sure to check out 5/3/1 Forever book, which collects Jim's thinking on 5/3/1 with his latest training methods and over 50 training templates. Go to www.jimwendler.com to learn more.
5/3/1 for Beginners is free on Boostcamp App. You can also find other 5/3/1 templates like 5/3/1 Boring But Big and 5/3/1 Building the Monolith in app format for free on Boostcamp.
Read the 5/3/1 program guide below.
5/3/1 for Beginners Program Guide
5/3/1 FOR BEGINNERS APP INSTRUCTIONS
Setting your Training Max
During app program onboarding, enter your Training Max (TM), which is ~90% of your current 1 Rep Max (1RM).
If you don't know your 1RM, use the built-in 1RM calculator in Boostcamp App to estimate your 1RM. Be conservative with choosing your starting weights to ensure long-term progress.
Using 5/3/1 on Boostcamp
Each program cycle lasts 3 weeks, with increasing intensity each week, also known as progressive overload. 5/3/1 for Beginners is designed to be done for multiple cycles as long as you are able to make strength gains. You can run this program for multiple months.
Adjusting your Training Max
Once complete the 3 weeks, input new TM to start a new cycle. Generally speaking, below are the recommended increases to your TM for each new cycle:
• Squat +10 lb / 5 kg
• Deadlift +10 lb / 5 kg
• Bench +5 lb / 2.5 kg
• Overhead Press +5 lb / 2.5 kg
For the full 5/3/1 for Beginners program guide, click here.
5/3/1 WORKOUT SCHEDULE
Day 1 (Monday)
Squat – 5/3/1, 5x5
Bench – 5/3/1, 5x5
Accessories
Day 2 (Wednesday)
Deadlift – 5/3/1, 5x5
Press – 5/3/1, 5x5
Accessories
Friday
Bench – 5/3/1, 5x5
Squat – 5/3/1, 5x5
Accessories
See below for more detailed 531 workout details.
5/3/1 for Beginners ACCESSORIES
Each day perform 1 exercise from each category below. Perform 50-100 total reps total, with your preferred rep and set schemes (example: 8x10, 6x12, 5x15, 4x20). If you're too weak to get all the reps, then simply choose a 2nd movement to complete the total reps (example: chin-ups/pull-ups, DB bench/machine press).
The 3 categories to choose from are: push, pull and single leg/core.
Push: Dips, push-ups, DB bench/incline/machine press, triceps extensions/pushdowns
Pull: Chin-ups/pull-ups, inverted rows, rows (DB/BB/machine), face-pulls, band pull-aparts, lat pulldown, curls
Single Leg/Core: Any abdominal work, back raises, reverse hyperextensions, lunges, step-ups, Bulgarian one-leg squats, KB snatches, swings
5/3/1 for Beginners for FAQ
What is 5/3/1 for Beginners?
The 5/3/1 workout template tailored for beginner lifters who are relatively new to barbell strength training. 531 for Beginners will help you rapidly increase strength in the big 4 compound movements:
The increased strength will help you build muscular size along the way.
Who is 5/3/1 for Beginners for?
531 for Beginners is for beginner to novice lifters who want to follow Jim Wendler's famous 5/3/1 training method, but isn't advanced enough yet for his intermediate templates. To follow this program, you should ideally already know how to perform the compound lifts with decent form. If you're a complete beginner, check out the Greg Nuckols Beginner Program on Boostcamp.
Why do 5/3/1 for Beginners?
531 for Beginners is incredibly effective for building strength and size, especially for beginners who are just starting out. There's no fluff in the program; there's no guessing as to whether the program has worked or not. You'll be stronger, bigger, and more technically proficient in the compound lifts at the end 531.
How to do 5/3/1 for Beginners?
You can do 5/3/1 for Beginners for free on Boostcamp App, with 1RM onboarding, auto weight progressions, exercise demos, and progress tracking. Or you can search on Google for a spreadsheet.
Which 5/3/1 workout program is right for me?
5/3/1 for Beginners progresses faster than other 531 templates (i.e. your maxes are increased on a 3 week basis with no planned deloads). This is because beginner and novice lifters can make gains faster than intermediate and advanced lifters. If you're still under 1 year of consistent barbell training, 5/3/1 for Beginners is for you.
How to eat on 5/3/1 for Beginners?
You should ideally be eating at a calorie surplus while on 531 for Beginners. This will allow you to make the fastest strength and size gains. Aim to eat a high protein diet comprised primarily of whole nutritious foods.
5/3/1 for Beginners reviews and results
You can find 531 for Beginners reviews below or on Reddit r/weightroom. It is a popular programs that many lifters have used to gain size and strength.
531 Workout App on Boostcamp
5/3/1 for Beginners app is free on the Boostcamp App, the last lifting app you'll ever need. Boostcamp is not affiliated with Jim Wendler. For more info on Jim Wendler's training philosophy, be sure to visit www.jimwendler.com for his free writing, books, and store.
Who it's for
Reviews
Super simple and effective program. Workouts can be completed in 35-45 minutes. Perfect for busy people! The simplicity combined with free choice of accessories works well for staying motivated in the long run.
Solid beginner program.
Solid program to get back into it. Startet with conservative tm’s as I have been recovering from back and shoulder injuries. Finished 4th cycle this week while cutting from 98 to 92kg. Lot of sub max volume. Good for those who struggle with higher intensity. Use accessories to regulate total fatigue. I mostly do pushups, pull-ups, Bulgarian split squats, hanging leg raises, dumbbell rows, curls etc. (50-100reps pull push leg/core).
Good
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 6 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5+ reps | 85% | ||
| 2 | Bench Press (Barbell) | 6 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5+ reps | 85% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 6 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5+ reps | 85% | ||
| 2 | Overhead Press (Barbell) | 6 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5+ reps | 85% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 6 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5+ reps | 85% | ||
| 2 | Squat (Barbell) | 6 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5+ reps | 85% |
Weeks 2–3 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
How 5/3/1 for Beginners works
5/3/1 for Beginners is a short, 3-week, 3-day-per-week strength program written for beginner lifters. Each session takes around 60 minutes to complete. It was created by Jim Wendler and is published on Boostcamp with full week-by-week structure built in.
The program runs as a 3-week block with the same training-day structure throughout. It's built around a garage gym setup. Inside the Boostcamp app, working weights and targets auto-progress between sessions based on what you actually lifted, so you don't manage the math by hand.
5/3/1 for Beginners is appropriate for new and returning lifters. The session-by-session structure removes the guesswork that usually stalls beginners. Over 8,089 Boostcamp athletes have run it. It's fully free on Boostcamp. Every week is unlocked from day one on iOS and Android.
Browse all 5/3/1 programs on Boostcamp →Common questions
Yes, 5/3/1 for Beginners is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 3 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
5/3/1 for Beginners is structured around 3 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
5/3/1 for Beginners is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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