Week 1 - Friday (Bench/Squat)

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

6 exercises · Part of the 5/3/1 for Beginners program

Read the full 5/3/1 program guide

Week 1 - Friday (Bench/Squat)

About 5/3/1

5/3/1 for Beginners is Jim Wendler's adaptation of his legendary 5/3/1 program for lifters who've just finished a linear progression (like StrongLifts or Starting Strength). It uses percentage-based loading on the big four lifts — squat, bench, deadlift, and overhead press — with moderate accessory volume.

Read the full program guide →

Week 1 - Friday (Bench/Squat)

5/3/1 for Beginners

Week 1 - Friday (Bench/Squat)

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

3 sections

6 exercises

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Overview