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Home » 531 » 531 for Beginners – 3 Days a Week Program

531 for Beginners – 3 Days a Week Program

September 8, 2011 By Gregor Winter

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”

Filed Under: 531, bench press, deadlift, jim wendler, press, program, routine, squat, strength

About Gregor Winter

Hi, I run ATG.

Follow me on instagram @gregorwinter (and ATG @atginsta).

Comments

  1. Gubbo says

    February 8, 2013 at 14:39

    Hi, can you help? On week 2 do you do Deadlifts twice a week or only do them on Wednesday?

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