Jim Wendler's original article detailing 5/3/1 for Beginners ("5314B") can be found here. Please be sure to read both the original article and this one in full, as this is meant to be a companion and not a replacement for it.

For this program, you can find a spreadsheet here. If you are confused about how the program works, you should take a look at it. It can be downloaded or copied to your own Google Drive if you want to make use of it.

This page isn't too complex for you to understand. There's nothing complicated about this program. Simply plug numbers into the spreadsheet if you want to follow the routine right away. Details are provided here for those who are interested in learning more. To learn more about 5/3/1 as a training system, you might also want to check out our 5/3/1 Primer page.

It has been discussed extensively in the Routine Campfire thread for it, so be sure to check there if you have any questions about it.

The following information may be of interest to you if you are considering beginning this program...

Squat, Deadlift, Overhead Press, and Bench Press weights are determined by percentages of your Training Max. This is just one example of many. Initially, a percentage of your Estimated 1 Rep Max will be your Training Max if you have never run 5/3/1 before. Please refer to the following section for more information.

If your estimated 1 rep maxes for Squat, Overhead Press, and Bench Press are not at least 75 pounds, you may find the program logistically challenging because some days will require training sets below 45 pounds - the weight of an unloaded barbell. If you cannot perform these three lifts with dumbbells, you can adapt by using dumbbell variations.

For some days, when some sets will be lower than 135lbs, make sure you can simulate the same bar height as if you were loading it with standard 45lb plates as if you were using standard 45lb plates. Blocks or bumper plates are commonly used for this purpose.

A brief overview of the program

An overview of the program is provided in this section. Further details are provided in the following sections.

Each of the three lifting days will consist of the following:

1. Warm up before jumping or throwing.
2. For your first Main Lift, you will do eight sets. In your third set, you will perform AMRAPs (As Many Reps As Possible). There is an option to complete three warmup sets first.
3. The second Main Lift for the day consists of eight sets. In your third set, you will perform an AMRAP.
4. Push, pull, and single leg or core exercises for at least 50-100 reps each.

If you choose exercises in #4, you can do them between sets of either main lift.

Training Max: A Quick Guide

Training Max (TM) is the main method for developing 5 3 1 for Beginners programs. The Training Max also permits progression to heavier weights, as explained in more detail below.

When you start this program, you should set your Training Max as follows:

1. Work up to a weight that you can only perform 3-5 reps of with good bar speed on each of the main lifts (squat, bench press, overhead press, deadlift).
2. You can use this calculator to estimate your One Rep Max (1RM) based on the weight and the number of repetitions.
3. As a starting point, use 90% of your estimated 1RM.