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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
SerieKgReps
17.5
MAINsquat
SerieKgReps
17.5
MAINsquat
SerieKgReps
1+7.5
SUPPLEMENTALsquat
SerieKgReps
17.5
27.5
37.5
47.5
57.5
MAINbench
SerieKgReps
17.5
MAINbench
SerieKgReps
17.5
MAINbench
SerieKgReps
1+7.5
SUPPLEMENTALbench
SerieKgReps
17.5
27.5
37.5
47.5
57.5

Create an account to track your progress

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