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5/3/1 for Beginners

A beginner take on 5/3/1: two main lifts a day, three days a week, each run on the four-week percentage wave with an AMRAP top set and 5×5 First-Set-Last back-off. The training max climbs every cycle so the bar keeps moving long after a novice 5×5 stalls.

Level
Beginner
Goal
Strength
Days per week
3 days / week
Cycle
4-week cycle
Progression
5/3/1 wave

What you need to start

A training max for: Squat, Bench press, Deadlift, Overhead press

How the weight moves

  • Squat: +5 kg (10 lb) per successful cycle
  • Bench press: +2.5 kg (5 lb) per successful cycle
  • Deadlift: +5 kg (10 lb) per successful cycle
  • Overhead press: +2.5 kg (5 lb) per successful cycle

The week

1

Squat & Bench

ExerciseSets × repsLoad
Back Squat65% × 5 · 75% × 5 · 85% × 5AMRAPTraining max
Back Squatvolume65% × 5 · 65% × 5 · 65% × 5 · 65% × 5 · 65% × 5Training max
Barbell Bench Press65% × 5 · 75% × 5 · 85% × 5AMRAPTraining max
Barbell Bench Pressvolume65% × 5 · 65% × 5 · 65% × 5 · 65% × 5 · 65% × 5Training max
Chin-Upvolume5 × 10Your choice
Dipvolume5 × 10Your choice
Hanging Leg Raisevolume5 × 10Your choice
2

Deadlift & Press

ExerciseSets × repsLoad
Deadlift65% × 5 · 75% × 5 · 85% × 5AMRAPTraining max
Deadliftvolume65% × 5 · 65% × 5 · 65% × 5 · 65% × 5 · 65% × 5Training max
Overhead Press65% × 5 · 75% × 5 · 85% × 5AMRAPTraining max
Overhead Pressvolume65% × 5 · 65% × 5 · 65% × 5 · 65% × 5 · 65% × 5Training max
Pull-Upvolume5 × 10Your choice
Push-Upvolume5 × 15Your choice
Bulgarian Split Squatvolume5 × 10Your choice
3

Bench & Squat

ExerciseSets × repsLoad
Barbell Bench Press65% × 5 · 75% × 5 · 85% × 5AMRAPTraining max
Barbell Bench Pressvolume65% × 5 · 65% × 5 · 65% × 5 · 65% × 5 · 65% × 5Training max
Back Squat65% × 5 · 75% × 5 · 85% × 5AMRAPTraining max
Back Squatvolume65% × 5 · 65% × 5 · 65% × 5 · 65% × 5 · 65% × 5Training max
Low-Pulley Seated Rowvolume5 × 10Your choice
Dumbbell Shoulder Pressvolume5 × 10Your choice
Plankvolume3 × 30Your choice

Sets marked "volume" are supplemental or recovery work — they don't decide whether the weight goes up.

Week by week

Used by: Back Squat, Barbell Bench Press, Deadlift, Overhead Press

Week 165% × 5 · 75% × 5 · 85% × 5
Week 270% × 3 · 80% × 3 · 90% × 3
Week 375% × 5 · 85% × 3 · 95% × 1
Week 440% × 5 · 50% × 5 · 60% × 5

Used by: Back Squat, Barbell Bench Press, Deadlift, Overhead Press

Week 165% × 5 · 65% × 5 · 65% × 5 · 65% × 5 · 65% × 5
Week 270% × 5 · 70% × 5 · 70% × 5 · 70% × 5 · 70% × 5
Week 375% × 5 · 75% × 5 · 75% × 5 · 75% × 5 · 75% × 5
Week 440% × 5 · 40% × 5 · 40% × 5 · 40% × 5 · 40% × 5
Out now

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Free to download, no account required to start. Android is on the way.

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