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.
- Calves
- Chest
- Forearms
- Glutes
- Hamstrings
- Lats
- Lower Back
- Middle Back
- Quadriceps
- Shoulders
- Traps
- Triceps
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.
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.
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.
This program was adapted from the r/Fitness wiki’s 5/3/1 for Beginners template, based on Jim Wendler’s program.