# 5/3/1 for Beginners

Jim Wendler's classic strength program built on four barbell lifts. 3-week cycles with structured progression — best for lifters ready to move beyond beginner programs.

## Week 1 - Monday (Squat/Bench)

Week 1 Day 1: Squat & Bench Press - 5/5/5+ @ 65/75/85%, FSL 5x5

### Warmup

- 1 × Explosive Warmup _(progression — pick your level)_

### Main Lifts

- 8 × 5 Squat - Barbell
- 8 × 5 Bench Press - Barbell

### Assistance Work

- 1 × Push Assistance _(progression — pick your level)_
- 1 × Pull Assistance _(progression — pick your level)_
- 1 × Single Leg/Core Assistance _(progression — pick your level)_


## Week 1 - Wednesday (Deadlift/Press)

Week 1 Day 2: Deadlift & Overhead Press - 5/5/5+ @ 65/75/85%, FSL 5x5

### Warmup

- 1 × Explosive Warmup _(progression — pick your level)_

### Main Lifts

- 8 × 5 Deadlift - Barbell
- 8 × 5 Overhead Press - Barbell

### Assistance Work

- 1 × Push Assistance _(progression — pick your level)_
- 1 × Pull Assistance _(progression — pick your level)_
- 1 × Single Leg/Core Assistance _(progression — pick your level)_


## Week 1 - Friday (Bench/Squat)

Week 1 Day 3: Bench Press & Squat - 5/5/5+ @ 65/75/85%, FSL 5x5

### Warmup

- 1 × Explosive Warmup _(progression — pick your level)_

### Main Lifts

- 8 × 5 Bench Press - Barbell
- 8 × 5 Squat - Barbell

### Assistance Work

- 1 × Push Assistance _(progression — pick your level)_
- 1 × Pull Assistance _(progression — pick your level)_
- 1 × Single Leg/Core Assistance _(progression — pick your level)_


## Week 2 - Monday (Squat/Bench)

Week 2 Day 1: Squat & Bench Press - 3/3/3+ @ 70/80/90%, FSL 5x5

### Warmup

- 1 × Explosive Warmup _(progression — pick your level)_

### Main Lifts

- 8 × 3 Squat - Barbell
- 8 × 3 Bench Press - Barbell

### Assistance Work

- 1 × Push Assistance _(progression — pick your level)_
- 1 × Pull Assistance _(progression — pick your level)_
- 1 × Single Leg/Core Assistance _(progression — pick your level)_


## Week 2 - Wednesday (Deadlift/Press)

Week 2 Day 2: Deadlift & Overhead Press - 3/3/3+ @ 70/80/90%, FSL 5x5

### Warmup

- 1 × Explosive Warmup _(progression — pick your level)_

### Main Lifts

- 8 × 3 Deadlift - Barbell
- 8 × 3 Overhead Press - Barbell

### Assistance Work

- 1 × Push Assistance _(progression — pick your level)_
- 1 × Pull Assistance _(progression — pick your level)_
- 1 × Single Leg/Core Assistance _(progression — pick your level)_


## Week 2 - Friday (Bench/Squat)

Week 2 Day 3: Bench Press & Squat - 3/3/3+ @ 70/80/90%, FSL 5x5

### Warmup

- 1 × Explosive Warmup _(progression — pick your level)_

### Main Lifts

- 8 × 3 Bench Press - Barbell
- 8 × 3 Squat - Barbell

### Assistance Work

- 1 × Push Assistance _(progression — pick your level)_
- 1 × Pull Assistance _(progression — pick your level)_
- 1 × Single Leg/Core Assistance _(progression — pick your level)_


## Week 3 - Monday (Squat/Bench)

Week 3 Day 1: Squat & Bench Press - 5/3/1+ @ 75/85/95%, FSL 5x5

### Warmup

- 1 × Explosive Warmup _(progression — pick your level)_

### Main Lifts

- 8 × 5 Squat - Barbell
- 8 × 5 Bench Press - Barbell

### Assistance Work

- 1 × Push Assistance _(progression — pick your level)_
- 1 × Pull Assistance _(progression — pick your level)_
- 1 × Single Leg/Core Assistance _(progression — pick your level)_


## Week 3 - Wednesday (Deadlift/Press)

Week 3 Day 2: Deadlift & Overhead Press - 5/3/1+ @ 75/85/95%, FSL 5x5

### Warmup

- 1 × Explosive Warmup _(progression — pick your level)_

### Main Lifts

- 8 × 5 Deadlift - Barbell
- 8 × 5 Overhead Press - Barbell

### Assistance Work

- 1 × Push Assistance _(progression — pick your level)_
- 1 × Pull Assistance _(progression — pick your level)_
- 1 × Single Leg/Core Assistance _(progression — pick your level)_


## Week 3 - Friday (Bench/Squat)

Week 3 Day 3: Bench Press & Squat - 5/3/1+ @ 75/85/95%, FSL 5x5

### Warmup

- 1 × Explosive Warmup _(progression — pick your level)_

### Main Lifts

- 8 × 5 Bench Press - Barbell
- 8 × 5 Squat - Barbell

### Assistance Work

- 1 × Push Assistance _(progression — pick your level)_
- 1 × Pull Assistance _(progression — pick your level)_
- 1 × Single Leg/Core Assistance _(progression — pick your level)_