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5/3/1 for Beginners

About 5/3/1 for Beginners▸

Full-body training at Kami's Lookout: 3 days per week, two main lifts per session. 3-week cycles (5s, 3s, 5/3/1) with FSL 5×5 as supplemental work. Methodical and balanced. Inspired by Jim Wendler's 5/3/1 for Beginners.

By Gravity Room

72 total workouts3 per week9-day rotation

How it works

Day structure

Sem. 1 (5s) — Sentadilla + Press Banca
  • mainsquat1x5
  • mainsquat1x5
  • mainsquat1x5+
  • supplementalsquat5x5
  • mainbench1x5
  • mainbench1x5
  • mainbench1x5+
  • supplementalbench5x5
Sem. 1 (5s) — Peso Muerto + Press Militar
  • maindeadlift1x5
  • maindeadlift1x5
  • maindeadlift1x5+
  • supplementaldeadlift5x5
  • mainohp1x5
  • mainohp1x5
  • mainohp1x5+
  • supplementalohp5x5
Sem. 1 (5s) — Press Banca + Sentadilla
  • mainbench1x5
  • mainbench1x5
  • mainbench1x5+
  • supplementalbench5x5
  • mainsquat1x5
  • mainsquat1x5
  • mainsquat1x5+
  • supplementalsquat5x5
Sem. 2 (3s) — Sentadilla + Press Banca
  • mainsquat1x3
  • mainsquat1x3
  • mainsquat1x3+
  • supplementalsquat5x5
  • mainbench1x3
  • mainbench1x3
  • mainbench1x3+
  • supplementalbench5x5
Sem. 2 (3s) — Peso Muerto + Press Militar
  • maindeadlift1x3
  • maindeadlift1x3
  • maindeadlift1x3+
  • supplementaldeadlift5x5
  • mainohp1x3
  • mainohp1x3
  • mainohp1x3+
  • supplementalohp5x5
Sem. 2 (3s) — Press Banca + Sentadilla
  • mainbench1x3
  • mainbench1x3
  • mainbench1x3+
  • supplementalbench5x5
  • mainsquat1x3
  • mainsquat1x3
  • mainsquat1x3+
  • supplementalsquat5x5
Sem. 3 (5/3/1) — Sentadilla + Press Banca
  • mainsquat1x5
  • mainsquat1x3
  • mainsquat1x1+
  • supplementalsquat5x5
  • mainbench1x5
  • mainbench1x3
  • mainbench1x1+
  • supplementalbench5x5
Sem. 3 (5/3/1) — Peso Muerto + Press Militar
  • maindeadlift1x5
  • maindeadlift1x3
  • maindeadlift1x1+
  • supplementaldeadlift5x5
  • mainohp1x5
  • mainohp1x3
  • mainohp1x1+
  • supplementalohp5x5
Sem. 3 (5/3/1) — Press Banca + Sentadilla
  • mainbench1x5
  • mainbench1x3
  • mainbench1x1+
  • supplementalbench5x5
  • mainsquat1x5
  • mainsquat1x3
  • mainsquat1x1+
  • supplementalsquat5x5

Exercises (4)

mainsquatSecondary
mainbenchSecondary
maindeadliftSecondary
mainohpSecondary

Progression rules

  • Keep the current weightUndefined result
  • Update training max by 5 kgAMRAP set >= 1 reps
Day 1/ 72
Sem. 1 (5s) — Sentadilla + Press Banca○

Program weeks (relative)

Calendar view mode
MAINsquat
SetKgRepsTgt.
17.55
MAINsquat
SetKgRepsTgt.
17.55
MAINsquat
SetKgRepsTgt.
1+7.55+
SUPPLEMENTALsquat
SetKgRepsTgt.
17.55
27.55
37.55
47.55
57.55
MAINbench
SetKgRepsTgt.
17.55
MAINbench
SetKgRepsTgt.
17.55
MAINbench
SetKgRepsTgt.
1+7.55+
SUPPLEMENTALbench
SetKgRepsTgt.
17.55
27.55
37.55
47.55
57.55

Frequently asked questions

How many days a week is 5/3/1 for Beginners?

It runs 3 days per week, training the full body each session with two main lifts per workout.

Is 5/3/1 for Beginners good for new lifters?

Yes. It's Jim Wendler's beginner-oriented 5/3/1 variant, using simple full-body sessions and a structured 3-week cycle to build strength.

What is the structure and progression of 5/3/1 for Beginners?

It uses 3-week cycles (5s, 3s, then 5/3/1) on the main lifts, with First Set Last (FSL) 5x5 as the supplemental work.

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