5/3/1 for Beginners

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The famous 5/3/1 philosophy for beginner lifters
Program Description

5/3/1 for Beginners is based on Jim Wendler's article. It is also freely available on the Reddit r/fitness wiki. This digitized program is intended to serve as a companion to Jim's article, so please read it.

Be sure to check out 5/3/1 Forever book, which collects all of Jim's thinking on 5/3/1 with the latest training methods (e.g., anchors and leaders) and over 50 different 5/3/1 training templates. Go to www.jimwendler.com to learn more.

TRAINING SCHEDULE

Monday
Squat – 5/3/1 sets/reps, 5x5
Bench – 5/3/1 sets/reps, 5x5
Assistance work

Wednesday
Deadlift – 5/3/1 sets/reps, 5x5
Press – 5/3/1 sets/reps, 5x5
Assistance work

Friday
Bench – 5/3/1 sets/reps, 5x5
Squat – 5/3/1 sets/reps, 5x5
Assistance work

1RM ONBOARDING

When entering your 1 Rep Max during onboarding, use your Training Max, which is ~90% of your true 1RM.

ASSISTANCE WORK

Each day perform ONE exercise from each category listed below. Perform 50-100 total reps (do whatever sets you want to perform - that doesn't matter) of each exercise.  If you are too weak to get all the reps (chin-ups/pull-ups for example) then simply choose a SECOND movement to complete the total reps.  This is incredibly simple to do.

The three categories to choose from are: push, pull and single leg/core.

Push: dips, push-ups, DB bench/incline/press, triceps extensions/pushdowns

Pull: chin-ups/pull-ups, inverted rows, rows (DB/machine/BB), 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

Program Overview
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
Beginner, Novice
Garage Gym
60 minutes
3 days
3 weeks
What People Are Saying
Anas L. Man, 27
1 week complete
2 years of prior experience
No modifications
a day ago
Zain S. Man, 29
2 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
a day ago
Andy Man, 33
3 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
3 days ago
Vincent P. Man, 32
2 weeks complete
1 year of prior experience
Less than expected strength gains
As expected muscle gains
None modifications
4 days ago
Anonymous Man, 23
3 weeks complete
No modifications
4 days ago
Branko P.
3 weeks complete
No modifications
5 days ago
black S. Man, 29
2 weeks complete
No modifications
5 days ago
Eury P. Man, 28
2 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Significant modifications
6 days ago
Sooha C. Man, 35
3 weeks complete
No modifications
6 days ago
Joel B.
3 weeks complete
No modifications
9 days ago
Mon
Assistance Work: Pick one exercise each from Push (dips, DB bench, tricep), Pull (Pull-ups, rows, pulldown, curls), or Legs/Core (Abs, lunges, bulgarian 1-leg squats). Perform for 50-100 total reps in as many sets as required. Read full guide on Program Page.
1. Squat (Barbell)
SetsTargetIntensity
1
5 reps
65% of 1RM
2
5 reps
75% of 1RM
3
5 or more reps
85% of 1RM
4
5 reps
65% of 1RM
5
5 reps
65% of 1RM
6
5 reps
65% of 1RM
7
5 reps
65% of 1RM
8
5 reps
65% of 1RM
2. Bench Press (Barbell)
SetsTargetIntensity
1
5 reps
65% of 1RM
2
5 reps
75% of 1RM
3
5 or more reps
85% of 1RM
4
5 reps
65% of 1RM
5
5 reps
65% of 1RM
6
5 reps
65% of 1RM
7
5 reps
65% of 1RM
8
5 reps
65% of 1RM
Wed
Assistance Work: Pick one exercise each from Push (dips, DB bench, tricep), Pull (Pull-ups, rows, pulldown, curls), or Legs/Core (Abs, lunges, bulgarian 1-leg squats). Perform for 50-100 total reps in as many sets as required. Read full guide on Program Page.
1. Deadlift (Barbell)
SetsTargetIntensity
1
5 reps
65% of 1RM
2
5 reps
75% of 1RM
3
5 or more reps
85% of 1RM
4
5 reps
65% of 1RM
5
5 reps
65% of 1RM
6
5 reps
65% of 1RM
7
5 reps
65% of 1RM
8
5 reps
65% of 1RM
2. Overhead Press (Barbell)
SetsTargetIntensity
1
5 reps
65% of 1RM
2
5 reps
75% of 1RM
3
5 or more reps
85% of 1RM
4
5 reps
65% of 1RM
5
5 reps
65% of 1RM
6
5 reps
65% of 1RM
7
5 reps
65% of 1RM
8
5 reps
65% of 1RM
Fri
Assistance Work: Pick one exercise each from Push (dips, DB bench, tricep), Pull (Pull-ups, rows, pulldown, curls), or Legs/Core (Abs, lunges, bulgarian 1-leg squats). Perform for 50-100 total reps in as many sets as required. Read full guide on Program Page.
1. Bench Press (Barbell)
SetsTargetIntensity
1
5 reps
65% of 1RM
2
5 reps
75% of 1RM
3
5 or more reps
85% of 1RM
4
5 reps
65% of 1RM
5
5 reps
65% of 1RM
6
5 reps
65% of 1RM
7
5 reps
65% of 1RM
8
5 reps
65% of 1RM
2. Squat (Barbell)
SetsTargetIntensity
1
5 reps
65% of 1RM
2
5 reps
75% of 1RM
3
5 or more reps
85% of 1RM
4
5 reps
65% of 1RM
5
5 reps
65% of 1RM
6
5 reps
65% of 1RM
7
5 reps
65% of 1RM
8
5 reps
65% of 1RM