5/3/1 for Beginners
Three full-body days a week - main lifts plus 5 × 5 first-set-last volume and 50-100 reps of push/pull/legs assistance.
What it is
5/3/1 for Beginners is Jim Wendler's three-day, full-body version of 5/3/1: each day has one main lift on the 5/3/1 wave, a second lift for 5 × 5 at the first-set weight, and assistance work, run in 3-week cycles.
What you need
You need a barbell, a rack, a bench and a pull-up bar. Before you start, you need a training max for the squat, bench press, deadlift and overhead press: about 90% of your one-rep max.
The schedule
Three full-body days a week in 3-week cycles. Each day: one main lift done with 5/3/1 sets, a second lift for 5 × 5 at the first-set-last weight, then 50-100 total reps each of push, pull, and single-leg or core assistance.
Each week has three days: Monday, Wednesday and Friday. The main-lift sets change each week of the 3-week cycle:
| Week | Main lift (5/3/1) | Second lift (5 × 5 FSL) |
|---|---|---|
| 1 | 65% × 5, 75% × 5, 85% × 5+ | 5 × 5 at 65% |
| 2 | 70% × 3, 80% × 3, 90% × 3+ | 5 × 5 at 70% |
| 3 | 75% × 5, 85% × 3, 95% × 1+ | 5 × 5 at 75% |
| Workout | Exercises (sets × reps) |
|---|---|
| Monday | Squat 5/3/1; Bench press 5 × 5 FSL; Assistance (push/pull/single-leg or core) 50-100 reps |
| Wednesday | Deadlift 5/3/1; Overhead press 5 × 5 FSL; Assistance (push/pull/single-leg or core) 50-100 reps |
| Friday | Bench press 5/3/1; Squat 5 × 5 FSL; Assistance (push/pull/single-leg or core) 50-100 reps |
How progression works
Run each cycle, then add 5 lb to upper-body training maxes and 10 lb to lower-body training maxes and repeat. The percentages keep the weights submaximal so you rarely miss.
Missed reps
Wendler's rule for missing the minimum reps on the last set is to reset the training max by 10%.
The days
- Monday
Main lifts, first-set-last volume, and simple push/pull assistance.
- Wednesday
Deadlift 5/3/1, overhead press 5 × 5 at the first-set-last weight, and simple push/pull assistance.
- Friday
Bench press 5/3/1, squat 5 × 5 at the first-set-last weight, and simple push/pull assistance.
Questions about 5/3/1 for Beginners
What is a training max in 5/3/1 for Beginners?
The number every set is worked out from: about 90% of your one-rep max. You need one for the squat, bench press, deadlift and overhead press before you start.
What does FSL mean?
First set last: the second lift of the day is 5 sets of 5 at the weight of the first set of that lift's 5/3/1 wave.
When does the training max go up?
After each 3-week cycle: +5 lb (2.5 kg) for upper-body lifts and +10 lb (5 kg) for lower-body lifts.
How much assistance work is in 5/3/1 for Beginners?
50 to 100 total reps each of push, pull, and single-leg or core work per day.
This program was adapted from the r/Fitness wiki’s 5/3/1 for Beginners template, based on Jim Wendler’s program.