5/3/1 for Beginners guide and free spreadsheet
Beginner · 3 days a week · Four-week cycles, repeated · Three full-body days built on 5/3/1 plus 5x5 back-off work
A three-day full-body version of 5/3/1 for newer lifters: all four barbell lifts every week, five sets of five after the main work, and small training max jumps once per cycle.
Free. The spreadsheet needs no account.
How 5/3/1 for Beginners works
Jim Wendler wrote a three-day, full-body layout of 5/3/1 for beginners. Monday is squat and bench press, Wednesday is deadlift and overhead press, and Friday is bench press and squat. Bench and squat get two sessions a week.
Each lift runs off a training max, and the main sets follow the standard 5/3/1 wave. Wendler's beginner page says only "5/3/1 sets/reps", so the percentages in the sheet are the standard-program ones, not taken from that page. Our guide to the standard program lays out the four weeks. The last set of weeks 1 to 3 is an AMRAP set.
What changes for beginners is the volume that follows. After the main sets comes First Set Last work: five sets of five at the weight of your first main set. It adds practice at a moderate load.
Each day adds one push, one pull and one single-leg or core movement, 50 to 100 total reps of each, in whatever sets you like. Wendler's beginner standards are 10 chin-ups or pull-ups, 35 push-ups, 20 dips, and 20 dumbbell squats with half your bodyweight.
Wendler also adds DeFranco's Agile 8 before lifting, 10 to 15 box jumps or medicine ball throws, and running or conditioning on Tuesday, Thursday, Saturday and Sunday, kept modest under his 50 percent rule. Our spreadsheet covers the main lifts and the 5x5. The full method is in his books at jimwendler.com.
The schedule
Train on Monday, Wednesday, Friday, or any other days with rest between. Percentages are of your training max, which is 90% of your one-rep max.
Week 1 (5s week): Day 1, squat and bench press
| Lift | Sets and reps |
|---|---|
| Squat | 1 x 5 @ 65%, 1 x 5 @ 75%, 1 x 5+ @ 85%, 5 x 5 @ 65% |
| Bench press | 1 x 5 @ 65%, 1 x 5 @ 75%, 1 x 5+ @ 85%, 5 x 5 @ 65% |
Week 1 (5s week): Day 2, deadlift and overhead press
| Lift | Sets and reps |
|---|---|
| Deadlift | 1 x 5 @ 65%, 1 x 5 @ 75%, 1 x 5+ @ 85%, 5 x 5 @ 65% |
| Overhead press | 1 x 5 @ 65%, 1 x 5 @ 75%, 1 x 5+ @ 85%, 5 x 5 @ 65% |
Week 1 (5s week): Day 3, bench press and squat
| Lift | Sets and reps |
|---|---|
| Bench press | 1 x 5 @ 65%, 1 x 5 @ 75%, 1 x 5+ @ 85%, 5 x 5 @ 65% |
| Squat | 1 x 5 @ 65%, 1 x 5 @ 75%, 1 x 5+ @ 85%, 5 x 5 @ 65% |
Week 2 (3s week): Day 1, squat and bench press
| Lift | Sets and reps |
|---|---|
| Squat | 1 x 3 @ 70%, 1 x 3 @ 80%, 1 x 3+ @ 90%, 5 x 5 @ 70% |
| Bench press | 1 x 3 @ 70%, 1 x 3 @ 80%, 1 x 3+ @ 90%, 5 x 5 @ 70% |
Week 2 (3s week): Day 2, deadlift and overhead press
| Lift | Sets and reps |
|---|---|
| Deadlift | 1 x 3 @ 70%, 1 x 3 @ 80%, 1 x 3+ @ 90%, 5 x 5 @ 70% |
| Overhead press | 1 x 3 @ 70%, 1 x 3 @ 80%, 1 x 3+ @ 90%, 5 x 5 @ 70% |
Week 2 (3s week): Day 3, bench press and squat
| Lift | Sets and reps |
|---|---|
| Bench press | 1 x 3 @ 70%, 1 x 3 @ 80%, 1 x 3+ @ 90%, 5 x 5 @ 70% |
| Squat | 1 x 3 @ 70%, 1 x 3 @ 80%, 1 x 3+ @ 90%, 5 x 5 @ 70% |
Week 3 (5/3/1 week): Day 1, squat and bench press
| Lift | Sets and reps |
|---|---|
| Squat | 1 x 5 @ 75%, 1 x 3 @ 85%, 1 x 1+ @ 95%, 5 x 5 @ 75% |
| Bench press | 1 x 5 @ 75%, 1 x 3 @ 85%, 1 x 1+ @ 95%, 5 x 5 @ 75% |
Week 3 (5/3/1 week): Day 2, deadlift and overhead press
| Lift | Sets and reps |
|---|---|
| Deadlift | 1 x 5 @ 75%, 1 x 3 @ 85%, 1 x 1+ @ 95%, 5 x 5 @ 75% |
| Overhead press | 1 x 5 @ 75%, 1 x 3 @ 85%, 1 x 1+ @ 95%, 5 x 5 @ 75% |
Week 3 (5/3/1 week): Day 3, bench press and squat
| Lift | Sets and reps |
|---|---|
| Bench press | 1 x 5 @ 75%, 1 x 3 @ 85%, 1 x 1+ @ 95%, 5 x 5 @ 75% |
| Squat | 1 x 5 @ 75%, 1 x 3 @ 85%, 1 x 1+ @ 95%, 5 x 5 @ 75% |
Week 4 (Deload week): Day 1, squat and bench press
| Lift | Sets and reps |
|---|---|
| Squat | 1 x 5 @ 40%, 1 x 5 @ 50%, 1 x 5 @ 60% |
| Bench press | 1 x 5 @ 40%, 1 x 5 @ 50%, 1 x 5 @ 60% |
Week 4 (Deload week): Day 2, deadlift and overhead press
| Lift | Sets and reps |
|---|---|
| Deadlift | 1 x 5 @ 40%, 1 x 5 @ 50%, 1 x 5 @ 60% |
| Overhead press | 1 x 5 @ 40%, 1 x 5 @ 50%, 1 x 5 @ 60% |
Week 4 (Deload week): Day 3, bench press and squat
| Lift | Sets and reps |
|---|---|
| Bench press | 1 x 5 @ 40%, 1 x 5 @ 50%, 1 x 5 @ 60% |
| Squat | 1 x 5 @ 40%, 1 x 5 @ 50%, 1 x 5 @ 60% |
Week pattern: W1D1-W1D2-W1D3 / W2D1-W2D2-W2D3 / W3D1-W3D2-W3D3 / W4D1-W4D2-W4D3, repeating.
A plus sign means AMRAP: do as many good reps as you can on that set.
Progression and stall rules
Start light on purpose
Wendler's beginner page says to take 80 to 85 percent of your max and, if in doubt, err on the side of too light. The sheet uses 90 percent, the figure from the standard 5/3/1 program, so go lower if you are unsure. Every percentage on this page is a percentage of the training max.
Raise the training max once per cycle
Wendler says not to raise the training max if any rep was slow, grinding or sloppy. His beginner page gives no jump size. The sheet adds 10 lb (5 kg) to squat and deadlift and 5 lb (2.5 kg) to bench press and overhead press after each cycle, the standard 5/3/1 amounts.
The plus set is not a max test
The last main set of weeks 1 to 3 is an AMRAP set. Stop while every rep is still clean. The 5x5 that follows is where the volume comes from, so do not spend yourself on the plus set.
First Set Last uses the first set weight
After the three main sets, drop back to the weight of the first main set and do five sets of five. That is 65 percent of the training max in week 1, 70 in week 2 and 75 in week 3, from the standard wave.
Deload in week 4
Week 4 is three easy sets of five at 40, 50 and 60 percent, the standard 5/3/1 deload. Wendler's beginner page does not say what to do for First Set Last in week 4. We leave the 5x5 out, and that is our call.
Reset when it stops moving
If you miss reps on the main sets across a whole cycle, lower the training max by 10 to 15 percent and build again. This is a common suggestion (Arvo), not from Wendler's beginner page.
Weekly volume
Work sets per lift, counted from the schedule above (warm-ups not included).
| Lift | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| Squat | 16 | 16 | 16 | 6 |
| Bench press | 16 | 16 | 16 | 6 |
| Deadlift | 8 | 8 | 8 | 3 |
| Overhead press | 8 | 8 | 8 | 3 |
Who it suits
A good fit
- Newer lifters who can already squat, bench, deadlift and press with decent form and want a structured plan with more practice than a bare linear program.
- People who can train three days a week and like the idea of every lift showing up every week.
- Lifters who prefer small jumps and a built-in deload to adding weight every session.
Look elsewhere if
- Complete novices still learning the lifts. Learn the movements first.
- Lifters who want the fastest possible weekly jumps. Linear programs move faster at the start.
- Anyone who wants the full assistance and conditioning plan from this page. Those details are in the books.
Common mistakes
Starting the training max too high
A training max near your true max turns the 5x5 into a slog. Start lighter.
Grinding the plus set
The AMRAP set is a gauge, not a test. Leave a rep or two in reserve so the 5x5 afterwards stays clean.
Treating the 5x5 as optional
The 5x5 after the main work is the point of this version. Skip it and you have a light day.
Skipping assistance
Push, pull and single-leg or core work fill gaps the barbell lifts leave. Pick movements you can do with good form.
Adding to the training max by feel
Raise it after the cycle, not mid-cycle because a set looked easy. Wendler says slow or sloppy reps mean no increase.
Your sample week
For each lift, enter: Your one-rep max (a true or estimated max; go lower for a first cycle). The weights below update as you type. Your numbers stay in your browser and are not saved. The numbers shown are an example lifter.
Week 1 (5s week): Day 1, squat and bench press
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 5 | 130 |
| 2 | 5 | 150 |
| 3 | 5+ | 170 |
| 4 | 5 | 130 |
| 5 | 5 | 130 |
| 6 | 5 | 130 |
| 7 | 5 | 130 |
| 8 | 5 | 130 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 5 | 90 |
| 2 | 5 | 105 |
| 3 | 5+ | 120 |
| 4 | 5 | 90 |
| 5 | 5 | 90 |
| 6 | 5 | 90 |
| 7 | 5 | 90 |
| 8 | 5 | 90 |
Week 1 (5s week): Day 2, deadlift and overhead press
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 5 | 160 |
| 2 | 5 | 185 |
| 3 | 5+ | 210 |
| 4 | 5 | 160 |
| 5 | 5 | 160 |
| 6 | 5 | 160 |
| 7 | 5 | 160 |
| 8 | 5 | 160 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 5 | 55 |
| 2 | 5 | 65 |
| 3 | 5+ | 75 |
| 4 | 5 | 55 |
| 5 | 5 | 55 |
| 6 | 5 | 55 |
| 7 | 5 | 55 |
| 8 | 5 | 55 |
Week 1 (5s week): Day 3, bench press and squat
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 5 | 90 |
| 2 | 5 | 105 |
| 3 | 5+ | 120 |
| 4 | 5 | 90 |
| 5 | 5 | 90 |
| 6 | 5 | 90 |
| 7 | 5 | 90 |
| 8 | 5 | 90 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 5 | 130 |
| 2 | 5 | 150 |
| 3 | 5+ | 170 |
| 4 | 5 | 130 |
| 5 | 5 | 130 |
| 6 | 5 | 130 |
| 7 | 5 | 130 |
| 8 | 5 | 130 |
Week 2 (3s week): Day 1, squat and bench press
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 3 | 140 |
| 2 | 3 | 160 |
| 3 | 3+ | 180 |
| 4 | 5 | 140 |
| 5 | 5 | 140 |
| 6 | 5 | 140 |
| 7 | 5 | 140 |
| 8 | 5 | 140 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 3 | 100 |
| 2 | 3 | 110 |
| 3 | 3+ | 125 |
| 4 | 5 | 100 |
| 5 | 5 | 100 |
| 6 | 5 | 100 |
| 7 | 5 | 100 |
| 8 | 5 | 100 |
Week 2 (3s week): Day 2, deadlift and overhead press
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 3 | 175 |
| 2 | 3 | 200 |
| 3 | 3+ | 225 |
| 4 | 5 | 175 |
| 5 | 5 | 175 |
| 6 | 5 | 175 |
| 7 | 5 | 175 |
| 8 | 5 | 175 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 3 | 60 |
| 2 | 3 | 70 |
| 3 | 3+ | 75 |
| 4 | 5 | 60 |
| 5 | 5 | 60 |
| 6 | 5 | 60 |
| 7 | 5 | 60 |
| 8 | 5 | 60 |
Week 2 (3s week): Day 3, bench press and squat
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 3 | 100 |
| 2 | 3 | 110 |
| 3 | 3+ | 125 |
| 4 | 5 | 100 |
| 5 | 5 | 100 |
| 6 | 5 | 100 |
| 7 | 5 | 100 |
| 8 | 5 | 100 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 3 | 140 |
| 2 | 3 | 160 |
| 3 | 3+ | 180 |
| 4 | 5 | 140 |
| 5 | 5 | 140 |
| 6 | 5 | 140 |
| 7 | 5 | 140 |
| 8 | 5 | 140 |
Week 3 (5/3/1 week): Day 1, squat and bench press
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 5 | 150 |
| 2 | 3 | 170 |
| 3 | 1+ | 190 |
| 4 | 5 | 150 |
| 5 | 5 | 150 |
| 6 | 5 | 150 |
| 7 | 5 | 150 |
| 8 | 5 | 150 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 5 | 105 |
| 2 | 3 | 120 |
| 3 | 1+ | 135 |
| 4 | 5 | 105 |
| 5 | 5 | 105 |
| 6 | 5 | 105 |
| 7 | 5 | 105 |
| 8 | 5 | 105 |
Week 3 (5/3/1 week): Day 2, deadlift and overhead press
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 5 | 185 |
| 2 | 3 | 210 |
| 3 | 1+ | 235 |
| 4 | 5 | 185 |
| 5 | 5 | 185 |
| 6 | 5 | 185 |
| 7 | 5 | 185 |
| 8 | 5 | 185 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 5 | 65 |
| 2 | 3 | 75 |
| 3 | 1+ | 80 |
| 4 | 5 | 65 |
| 5 | 5 | 65 |
| 6 | 5 | 65 |
| 7 | 5 | 65 |
| 8 | 5 | 65 |
Week 3 (5/3/1 week): Day 3, bench press and squat
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 5 | 105 |
| 2 | 3 | 120 |
| 3 | 1+ | 135 |
| 4 | 5 | 105 |
| 5 | 5 | 105 |
| 6 | 5 | 105 |
| 7 | 5 | 105 |
| 8 | 5 | 105 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 5 | 150 |
| 2 | 3 | 170 |
| 3 | 1+ | 190 |
| 4 | 5 | 150 |
| 5 | 5 | 150 |
| 6 | 5 | 150 |
| 7 | 5 | 150 |
| 8 | 5 | 150 |
Week 4 (Deload week): Day 1, squat and bench press
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 5 | 80 |
| 2 | 5 | 100 |
| 3 | 5 | 120 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 5 | 55 |
| 2 | 5 | 70 |
| 3 | 5 | 85 |
Week 4 (Deload week): Day 2, deadlift and overhead press
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 5 | 100 |
| 2 | 5 | 125 |
| 3 | 5 | 150 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 5 | 35 |
| 2 | 5 | 45 |
| 3 | 5 | 50 |
Week 4 (Deload week): Day 3, bench press and squat
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 5 | 55 |
| 2 | 5 | 70 |
| 3 | 5 | 85 |
| Set | Reps | Weight (lb) |
|---|---|---|
| 1 | 5 | 80 |
| 2 | 5 | 100 |
| 3 | 5 | 120 |
The spreadsheet
The file has three sheets: your numbers, the full week with every weight as a formula, and a progress table that carries the weights forward. It opens in Excel, Numbers and LibreOffice. The weights in the link below use the numbers you typed above.
Open it in Google Sheets
- Download the .xlsx file above.
- Go to Google Drive and choose New, then File upload, and pick the file.
- Double-click the uploaded file and choose Open with Google Sheets.
- Choose File, then Save as Google Sheets so you can edit it.
Want the weights to follow you into the gym? Create a free account and the program loads into Train for you.
How it compares
5/3/1 for Beginners vs 5/3/1 (Wendler)
The standard program uses four days with one main lift each. The beginner version is full-body on three days and adds the 5x5. Read the 5/3/1 (Wendler) guide.
5/3/1 for Beginners vs 5/3/1 Boring But Big
Boring But Big adds five sets of ten and suits intermediate lifters on four days. The beginner layout uses five sets of five and fewer sessions. Read the 5/3/1 Boring But Big guide.
5/3/1 for Beginners vs StrongLifts 5x5
StrongLifts adds weight every session and moves faster early. 5/3/1 for Beginners progresses slower and builds in a deload, so it lasts longer. Read the StrongLifts 5x5 guide.
5/3/1 for Beginners vs GZCLP
GZCLP is a linear program that changes rep schemes when a lift stalls. 5/3/1 for Beginners works off a training max and a fixed wave. Read the GZCLP guide.
Load 5/3/1 for Beginners into Train and log each session against the plan.
Start it in Symmetric StrengthThe workouts in Train carry three sets of five for each lift, the same every week, with no 5x5 block and no assistance slots. The three-day layout and the 5x5 First Set Last follow Wendler's beginner page. His page does not list the weekly percentages or the week 4 deload, so those come from the standard 5/3/1 wave. The spreadsheet calculates every set from your numbers.
Common questions
How is 5/3/1 for Beginners different from regular 5/3/1?
It trains three full-body days instead of one lift per day over four days, and adds five sets of five at the first set weight after the main work. The training max idea and the weekly wave carry over.
What does First Set Last mean?
After your three main sets you go back to the weight of your first set and do more sets there. In this program that is five sets of five, at 65 percent of your training max in week 1, 70 in week 2 and 75 in week 3.
How fast does the training max go up?
Once per four-week cycle, and only if your reps were controlled. The sheet adds 10 lb (5 kg) for squat and deadlift and 5 lb (2.5 kg) for bench press and overhead press. Those are the standard 5/3/1 amounts, not stated on Wendler's beginner page.
What assistance should I do?
One push, one pull and one single-leg or core movement per day, 50 to 100 total reps each. Wendler lists dips, push-ups, chin-ups, rows, lunges and ab work, among others.
Do I need to do conditioning?
Wendler programs it on non-lifting days and warns against running yourself into the ground. His layout also has a short warm-up and a few jumps or throws before lifting.
Is the in-app template the same as this page?
No. The Train templates are simplified to three sets of five per lift. Use the schedule above or the spreadsheet for the exact percentages and the 5x5.
Know where you stand
Before you start, check how your lifts compare on the strength standards, estimate a max with the one-rep max calculator, or score your total with the DOTS calculator.
Sources and credit
5/3/1 for Beginners was created by Jim Wendler. The full method, including the assistance and conditioning plan, is in his books, including 5/3/1 Second Edition, Beyond 5/3/1, 5/3/1 for Powerlifting and 5/3/1 Forever, available at jimwendler.com. This guide describes the structure in our own words and does not replace them.
- Official 5/3/1 for Beginners source
- JimWendler.com, home of the 5/3/1 books
- Wendler 5/3/1 method overview (Arvo)
Checked . Symmetric Strength is not affiliated with Jim Wendler or 5/3/1. Program names are used only to identify the programs.