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 workWednesday
Deadlift – 5/3/1 sets/reps
Press – 5/3/1 sets/reps
Assistance workFriday
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”
Hi, can you help? On week 2 do you do Deadlifts twice a week or only do them on Wednesday?