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Strength

5/3/1 for Beginners - Monday

Main lifts, first-set-last volume, and simple push/pull assistance.

  • Calves
  • Chest
  • Forearms
  • Glutes
  • Hamstrings
  • Lats
  • Lower Back
  • Quadriceps
  • Shoulders
  • Triceps

The workout

  1. Squat5/3/1
  2. Bench press5 × 5 FSL
  3. Assistance (push/pull/single-leg or core)50-100 reps
Try it in the app
Credit where it is due

This workout was adapted from the r/Fitness wiki’s 5/3/1 for Beginners template, based on Jim Wendler’s program.