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

Week 1 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
  • 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
  • 3

    Hanging Leg Raise

    10x6
    BW
    Plates for each bar side
    -None
  • 4

    Chin Up

    10x5
    BW
    Plates for each bar side
    -None
  • 5

    Push Up

    15x5
    BW
    Plates for each bar side
    -None

Week 1 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
  • 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
    -10/2.5/1.25
    -10/10
    -25/1.25
    Warmup

    State variables:

    • lb
  • 3

    Triceps Dip

    10x5
    BW
    Plates for each bar side
    -None
  • 4

    Inverted Row

    10x5
    BW
    Plates for each bar side
    -None
  • 5

    Bulgarian Split Squat

    10x5
    BW
    Plates for each bar side
    -None

Week 1 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
  • 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
  • 3

    Hanging Leg Raise

    10x6
    BW
    Plates for each bar side
    -None
  • 4

    Pull Up

    10x5
    BW
    Plates for each bar side
    -None
  • 5

    Push Up

    15x5
    BW
    Plates for each bar side
    -None

Week 2 Day 1

  • 1

    Squat

    3
    140
    3
    160
    3+
    180
    5x5
    140
    Finish Day Script:
    Barbell
    Plates for each bar side
    70 lb-10/2.5
    110 lb-25/5/2.5
    -45/2.5
    -45/10/2.5
    -45/10/10/2.5
    Warmup
    Warmup
    Warmup

    State variables:

    • lb
  • 2

    Bench Press

    3
    105
    3
    120
    3+
    135
    5x5
    105
    Finish Day Script:
    Barbell
    Plates for each bar side
    52.5 lb-2.5/1.25
    82.5 lb-10/5/2.5/1.25
    -25/5
    -25/10/2.5
    -45
    Warmup
    Warmup

    State variables:

    • lb
  • 3

    Hanging Leg Raise

    10x6
    BW
    Plates for each bar side
    -None
  • 4

    Chin Up

    10x5
    BW
    Plates for each bar side
    -None
  • 5

    Push Up

    15x5
    BW
    Plates for each bar side
    -None

Week 2 Day 2

  • 1

    Deadlift

    3
    140
    3
    160
    3+
    180
    5x5
    140
    Finish Day Script:
    Barbell
    Plates for each bar side
    70 lb-10/2.5
    110 lb-25/5/2.5
    -45/2.5
    -45/10/2.5
    -45/10/10/2.5
    Warmup
    Warmup

    State variables:

    • lb
  • 2

    Overhead Press

    3
    80
    3
    90
    3+
    102.5
    5x5
    80
    Finish Day Script:
    Barbell
    Plates for each bar side
    62.5 lb-5/2.5/1.25
    -10/5/2.5
    -10/10/2.5
    -25/2.5/1.25
    Warmup

    State variables:

    • lb
  • 3

    Triceps Dip

    10x5
    BW
    Plates for each bar side
    -None
  • 4

    Inverted Row

    10x5
    BW
    Plates for each bar side
    -None
  • 5

    Bulgarian Split Squat

    10x5
    BW
    Plates for each bar side
    -None

Week 2 Day 3

  • 1

    Bench Press

    3
    105
    3
    120
    3+
    135
    5x5
    105
    Finish Day Script:
    Barbell
    Plates for each bar side
    52.5 lb-2.5/1.25
    82.5 lb-10/5/2.5/1.25
    -25/5
    -25/10/2.5
    -45
    Warmup
    Warmup

    State variables:

    • lb
  • 2

    Squat

    3
    140
    3
    160
    3+
    180
    5x5
    140
    Finish Day Script:
    Barbell
    Plates for each bar side
    70 lb-10/2.5
    110 lb-25/5/2.5
    -45/2.5
    -45/10/2.5
    -45/10/10/2.5
    Warmup
    Warmup
    Warmup

    State variables:

    • lb
  • 3

    Hanging Leg Raise

    10x6
    BW
    Plates for each bar side
    -None
  • 4

    Pull Up

    10x5
    BW
    Plates for each bar side
    -None
  • 5

    Push Up

    15x5
    BW
    Plates for each bar side
    -None

Week 3 Day 1

  • 1

    Squat

    5
    150
    3
    170
    1+
    190
    5x5
    150
    Finish Day Script:
    Barbell
    Plates for each bar side
    75 lb-10/5
    120 lb-25/10/2.5
    -45/5/2.5
    -45/10/5/2.5
    -45/25/2.5
    Warmup
    Warmup
    Warmup

    State variables:

    • lb
  • 2

    Bench Press

    5
    112.5
    3
    127.5
    1+
    142.5
    5x5
    112.5
    Finish Day Script:
    Barbell
    Plates for each bar side
    55 lb-5
    90 lb-10/10/2.5
    -25/5/2.5/1.25
    -25/10/5/1.25
    -45/2.5/1.25
    Warmup
    Warmup

    State variables:

    • lb
  • 3

    Hanging Leg Raise

    10x6
    BW
    Plates for each bar side
    -None
  • 4

    Chin Up

    10x5
    BW
    Plates for each bar side
    -None
  • 5

    Push Up

    15x5
    BW
    Plates for each bar side
    -None

Week 3 Day 2

  • 1

    Deadlift

    5
    150
    3
    170
    1+
    190
    5x5
    150
    Finish Day Script:
    Barbell
    Plates for each bar side
    75 lb-10/5
    120 lb-25/10/2.5
    -45/5/2.5
    -45/10/5/2.5
    -45/25/2.5
    Warmup
    Warmup
    Exercise State Variables changes
    • tm: 200 lb -> 210 lb

    State variables:

    • lb
  • 2

    Overhead Press

    5
    85
    3
    97.5
    1+
    107.5
    5x5
    85
    Finish Day Script:
    Barbell
    Plates for each bar side
    67.5 lb-10/1.25
    -10/10
    -25/1.25
    -25/5/1.25
    Warmup
    Exercise State Variables changes
    • tm: 115 lb -> 120 lb

    State variables:

    • lb
  • 3

    Triceps Dip

    10x5
    BW
    Plates for each bar side
    -None
  • 4

    Inverted Row

    10x5
    BW
    Plates for each bar side
    -None
  • 5

    Bulgarian Split Squat

    10x5
    BW
    Plates for each bar side
    -None

Week 3 Day 3

  • 1

    Bench Press

    5
    112.5
    3
    127.5
    1+
    142.5
    5x5
    112.5
    Finish Day Script:
    Barbell
    Plates for each bar side
    55 lb-5
    90 lb-10/10/2.5
    -25/5/2.5/1.25
    -25/10/5/1.25
    -45/2.5/1.25
    Warmup
    Warmup
    Exercise State Variables changes
    • tm: 150 lb -> 155 lb

    State variables:

    • lb
  • 2

    Squat

    5
    150
    3
    170
    1+
    190
    5x5
    150
    Finish Day Script:
    Barbell
    Plates for each bar side
    75 lb-10/5
    120 lb-25/10/2.5
    -45/5/2.5
    -45/10/5/2.5
    -45/25/2.5
    Warmup
    Warmup
    Warmup
    Exercise State Variables changes
    • tm: 200 lb -> 210 lb

    State variables:

    • lb
  • 3

    Hanging Leg Raise

    10x6
    BW
    Plates for each bar side
    -None
  • 4

    Pull Up

    10x5
    BW
    Plates for each bar side
    -None
  • 5

    Push Up

    15x5
    BW
    Plates for each bar side
    -None