5/3/1 For Beginners

By Jim Wendler

A very popular weight lifting routine - 5/3/1 by Jim Wendler, adapted for beginners.

Good both for strength and size, it's well tested by time and helped thousands of lifters to achieve their goals

Day 1

  • 1

    Squat

    5
    130
    5
    150
    5+
    170
    5x5
    130
    Finish Day Script:
    Barbell
    Plates for each bar side
    65 lb-10
    102.5 lb-25/2.5/1.25
    -25/10/5/2.5
    -45/5/2.5
    -45/10/5/2.5
    Warmup
    Warmup
    Warmup

    State variables:

    • lb
    • lb
  • 2

    Bench Press

    5
    97.5
    5
    112.5
    5+
    127.5
    5x5
    97.5
    Finish Day Script:
    Barbell
    Plates for each bar side
    47.5 lb-1.25
    77.5 lb-10/5/1.25
    -25/1.25
    -25/5/2.5/1.25
    -25/10/5/1.25
    Warmup
    Warmup

    State variables:

    • lb
    • lb
  • 3

    Hanging Leg Raise

    5x10
    BW
    Plates for each bar side
    -None

    State variables:

    • lb
  • 4

    Chin Up

    5x10
    BW
    Bodyweight
    Plates for each bar side
    -None

    State variables:

    • lb
  • 5

    Push Up

    5x15
    BW
    Bodyweight
    Plates for each bar side
    -None

    State variables:

    • lb

Day 2

  • 1

    Deadlift

    5
    130
    5
    150
    5+
    170
    5x5
    130
    Finish Day Script:
    Barbell
    Plates for each bar side
    65 lb-10
    102.5 lb-25/2.5/1.25
    -25/10/5/2.5
    -45/5/2.5
    -45/10/5/2.5
    Warmup
    Warmup

    State variables:

    • lb
    • lb
  • 2

    Overhead Press

    5
    72.5
    5
    85
    5+
    97.5
    5x5
    72.5
    Finish Day Script:
    Barbell
    Plates for each bar side
    57.5 lb-5/1.25
    74.75 lb
    -10/2.5/1.25
    86.25 lb
    -10/10
    97.75 lb
    -25/1.25
    Warmup

    State variables:

    • lb
    • lb
  • 3

    Triceps Dip

    5x10
    BW
    Bodyweight
    Plates for each bar side
    -None

    State variables:

    • lb
  • 4

    Inverted Row

    5x10
    BW
    Bodyweight
    Plates for each bar side
    -None

    State variables:

    • lb
  • 5

    Bulgarian Split Squat

    5x10
    BW
    Bodyweight
    Plates for each bar side
    -None

    State variables:

    • lb

Day 3

  • 1

    Bench Press

    5
    97.5
    5
    112.5
    5+
    127.5
    5x5
    97.5
    Finish Day Script:
    Barbell
    Plates for each bar side
    47.5 lb-1.25
    77.5 lb-10/5/1.25
    -25/1.25
    -25/5/2.5/1.25
    -25/10/5/1.25
    Warmup
    Warmup

    State variables:

    • lb
    • lb
  • 2

    Squat

    5
    130
    5
    150
    5+
    170
    5x5
    130
    Finish Day Script:
    Barbell
    Plates for each bar side
    65 lb-10
    102.5 lb-25/2.5/1.25
    -25/10/5/2.5
    -45/5/2.5
    -45/10/5/2.5
    Warmup
    Warmup
    Warmup

    State variables:

    • lb
    • lb
  • 3

    Hanging Leg Raise

    5x10
    BW
    Plates for each bar side
    -None

    State variables:

    • lb
  • 4

    Pull Up

    5x10
    BW
    Bodyweight
    Plates for each bar side
    -None

    State variables:

    • lb
  • 5

    Push Up

    5x15
    BW
    Bodyweight
    Plates for each bar side
    -None

    State variables:

    • lb