Barbell
5/3/1 for Beginners
Jim Wendler's 5/3/1 for Beginners - a proven strength program built on four core lifts: Squat, Bench Press, Deadlift, and Overhead Press. Each 3-week cycle progresses through different rep schemes (5/5/5+, 3/3/3+, 5/3/1+) at increasing percentages of your training max. Includes First Set Last (FSL) supplemental work and push/pull/single-leg assistance.
Created by
fitloop
Routines in this Program
Week 1 - Monday (Squat/Bench)
Week 1 Day 1: Squat & Bench Press - 5/5/5+ @ 65/75/85%, FSL 5x5
Week 1 - Wednesday (Deadlift/Press)
Week 1 Day 2: Deadlift & Overhead Press - 5/5/5+ @ 65/75/85%, FSL 5x5
Week 1 - Friday (Bench/Squat)
Week 1 Day 3: Bench Press & Squat - 5/5/5+ @ 65/75/85%, FSL 5x5
Week 2 - Monday (Squat/Bench)
Week 2 Day 1: Squat & Bench Press - 3/3/3+ @ 70/80/90%, FSL 5x5
Week 2 - Wednesday (Deadlift/Press)
Week 2 Day 2: Deadlift & Overhead Press - 3/3/3+ @ 70/80/90%, FSL 5x5
Week 2 - Friday (Bench/Squat)
Week 2 Day 3: Bench Press & Squat - 3/3/3+ @ 70/80/90%, FSL 5x5
Week 3 - Monday (Squat/Bench)
Week 3 Day 1: Squat & Bench Press - 5/3/1+ @ 75/85/95%, FSL 5x5
Week 3 - Wednesday (Deadlift/Press)
Week 3 Day 2: Deadlift & Overhead Press - 5/3/1+ @ 75/85/95%, FSL 5x5
Week 3 - Friday (Bench/Squat)
Week 3 Day 3: Bench Press & Squat - 5/3/1+ @ 75/85/95%, FSL 5x5