531 for Beginners – 3 Days a Week Program

Jim Wendler posted a 5/3/1 variation for a beginners

• percentages are 90% of your max and working up
• 3 days a week, full body strength program
• 2 main lifts, first is performed in standard 5/3/1 fashion, second is performed with 3 sets of 5 starting at 55% of your 1RM (weight increases 10% each set)
• exception is deadlift day with presses, both done in 5/3/1
• assistance: chins, dips, back raises,  neck work, and curls

Monday
Squat – 5/3/1 sets/reps
Bench – 55%x5, 65×5%, 75%x5
Assistance work

Wednesday
Deadlift – 5/3/1 sets/reps
Press – 5/3/1 sets/reps
Assistance work

Friday
Bench – 5/3/1 sets/reps
Squat – 55%x5, 65%x5, 75%x5
Assistance work

If you want to give 5/3/1 a try check out these 5/3/1 generators and speadsheets here, here and here.

Buy the the 5/3/1 2nd Edition here.

Got questions about 5/3/1? Check out the “52 Most Common 5/3/1 Questions”