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5/3/1 for Beginners

Barbell

5/3/1 for Beginners

Jim Wendler's classic strength program built on four barbell lifts. 3-week cycles with structured progression — best for lifters ready to move beyond beginner programs.

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Routines in this Program

Week 1 - Monday (Squat/Bench)

Week 1 Day 1: Squat & Bench Press - 5/5/5+ @ 65/75/85%, FSL 5x5

Week 1 - Wednesday (Deadlift/Press)

Week 1 Day 2: Deadlift & Overhead Press - 5/5/5+ @ 65/75/85%, FSL 5x5

Week 1 - Friday (Bench/Squat)

Week 1 Day 3: Bench Press & Squat - 5/5/5+ @ 65/75/85%, FSL 5x5

Week 2 - Monday (Squat/Bench)

Week 2 Day 1: Squat & Bench Press - 3/3/3+ @ 70/80/90%, FSL 5x5

Week 2 - Wednesday (Deadlift/Press)

Week 2 Day 2: Deadlift & Overhead Press - 3/3/3+ @ 70/80/90%, FSL 5x5

Week 2 - Friday (Bench/Squat)

Week 2 Day 3: Bench Press & Squat - 3/3/3+ @ 70/80/90%, FSL 5x5

Week 3 - Monday (Squat/Bench)

Week 3 Day 1: Squat & Bench Press - 5/3/1+ @ 75/85/95%, FSL 5x5

Week 3 - Wednesday (Deadlift/Press)

Week 3 Day 2: Deadlift & Overhead Press - 5/3/1+ @ 75/85/95%, FSL 5x5

Week 3 - Friday (Bench/Squat)

Week 3 Day 3: Bench Press & Squat - 5/3/1+ @ 75/85/95%, FSL 5x5