Program Description
Novice friendly program for the time poor individual. Follows Jim Wendler’s “triumvirate” programme, which entails a single main lift plus 2 accessory lifts, 4 days per week. One cycle is 4 weeks long with a deload in week 4. At the beginning of a new cycle, the lifter adds no more than 10lbs to lower body lifts, and 5lbs to upper body lifts. After stalling, drop the weight by 10% and restart.
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedAug 12, 2024 11:33
- Last EditedJun 18, 2025 12:27
Summary
Kickstart your strength journey with the 5/3/1 Beginner 4-Day Program, designed specifically for those new to lifting. Over four weeks, you'll engage in a structured routine that focuses on fundamental barbell movements, including deadlifts, squats, and bench presses, complemented by accessory exercises to build overall strength. Train four days a week to maximize your gains and develop a solid foundation. This program is perfect for those ready to embrace the challenge and see real results in their lifting journey!
