5/3/1 For Beginners
Wendler's 3-day full-body program. Each session pairs two main lifts on the 5/3/1 wave + First Set Last (5×5 at the opening %). Workout A = Squat + Bench; Workout B = Deadlift + OHP. Finish each session with 50 reps each of push, pull, and core. Slow, sustainable TM-based progression.
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What is 5/3/1 For Beginners?
5/3/1 For Beginners is the r/Fitness-endorsed way to run Jim Wendler's 5/3/1 system before you've exhausted your newbie gains. Standard 5/3/1 trains each big lift once a week — fine for an intermediate, wasteful for a novice who could be progressing much faster. This version fixes that with three full-body days built from two alternating workouts: A pairs squat and bench press, B pairs deadlift and overhead press. Each main lift runs the classic 5/3/1 percentage wave and is immediately followed by First Set Last — 5×5 back at the opening percentage — so a beginner gets both heavy top-set practice and the volume needed to actually learn the movements.
The week runs A/B/A, then the next week flips to B/A/B, which lands every lift roughly three times per two weeks. After the barbell work, each session finishes with about 50 reps each of push, pull and core — in Durata that's dips, chin-ups and ab wheel at 5×10, with the bodyweight sets logged as AMRAPs.
Is 5/3/1 For Beginners right for you?
Run this as your first structured program, or straight after a stalled linear progression like StrongLifts. It asks for three days a week, a barbell, a rack, and somewhere to do chins and dips — nothing else. It is deliberately not a physique routine; if you want more direct arm and shoulder volume from day one, GZCLP is the closer fit. And if you've already got a year of lifting behind you, skip ahead — the 4-day Triumvirate or Boring But Big will serve you better, and your training maxes carry into them automatically.
How progression works
Everything keys off a training max set at about 90% of your best single — Durata can seed it from the estimated 1RM of any recent hard set. Week one is the 5s wave (65/75/85% of TM), week two the 3s (70/80/90%), week three the 5/3/1 week (75/85/95%), and each week's final percentage set is taken for max reps. Week four deloads at 40/50/60% with the FSL sets dropped entirely. When the cycle ends, the TM climbs 2.5 kg on bench and press and 5 kg on squat and deadlift, and the wave starts again. If a top set ever falls below its listed reps, cut that lift's TM by 10% and rebuild.
Durata runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
5/3/1 For Beginners — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Week 13 sessions
Workout A — 5s week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP 5×5 @ 65% | 2:30 |
| Bench Press (Barbell) | 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP 5×5 @ 65% | 2:30 |
| Triceps Dip | 5×10+ AMRAP | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Workout B — 5s week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP 5×5 @ 65% | 2:30 |
| Overhead Press (Barbell) | 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP 5×5 @ 65% | 2:30 |
| Triceps Dip | 5×10+ AMRAP | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Workout A — 5s week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP 5×5 @ 65% | 2:30 |
| Squat (Barbell) | 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP 5×5 @ 65% | 2:30 |
| Triceps Dip | 5×10+ AMRAP | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Week 23 sessions
Workout B — 3s week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP 5×5 @ 70% | 2:30 |
| Overhead Press (Barbell) | 1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP 5×5 @ 70% | 2:30 |
| Triceps Dip | 5×10+ AMRAP | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Workout A — 3s week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP 5×5 @ 70% | 2:30 |
| Bench Press (Barbell) | 1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP 5×5 @ 70% | 2:30 |
| Triceps Dip | 5×10+ AMRAP | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Workout B — 3s week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP 5×5 @ 70% | 2:30 |
| Deadlift (Barbell) | 1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP 5×5 @ 70% | 2:30 |
| Triceps Dip | 5×10+ AMRAP | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Week 33 sessions
Workout A — 5/3/1 week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% AMRAP 5×5 @ 75% | 2:30 |
| Bench Press (Barbell) | 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% AMRAP 5×5 @ 75% | 2:30 |
| Triceps Dip | 5×10+ AMRAP | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Workout B — 5/3/1 week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% AMRAP 5×5 @ 75% | 2:30 |
| Overhead Press (Barbell) | 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% AMRAP 5×5 @ 75% | 2:30 |
| Triceps Dip | 5×10+ AMRAP | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Workout A — 5/3/1 week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% AMRAP 5×5 @ 75% | 2:30 |
| Squat (Barbell) | 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% AMRAP 5×5 @ 75% | 2:30 |
| Triceps Dip | 5×10+ AMRAP | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Week 43 sessions
Workout B — Deload
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:30 |
| Overhead Press (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:30 |
| Triceps Dip | 5×10+ AMRAP | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Workout A — Deload
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:30 |
| Bench Press (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:30 |
| Triceps Dip | 5×10+ AMRAP | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Workout B — Deload
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:30 |
| Deadlift (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:30 |
| Triceps Dip | 5×10+ AMRAP | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
5/3/1 For Beginners — common questions
What does First Set Last (FSL) mean?
After finishing the three-set wave on a lift, you return to the weight of its first working set — 65% of TM in week one, 70% in week two, 75% in week three — and do five sets of five. It roughly triples the practice volume per lift, which is exactly what a newer lifter needs. The deload week has no FSL.
How do I pick my starting training max?
Take about 90% of your current one-rep max for each of the four lifts. No tested max? Log a heavy set of any rep count in Durata and it estimates your e1RM to set the TM. Err low — the AMRAP sets reward a conservative start with big rep PRs, while an inflated TM stalls you inside two cycles.
How long does a session take?
Around 60–75 minutes: two main lifts at eight sets each (the three-set wave plus FSL 5×5), then the dip, chin-up and ab wheel work, which moves quickly. Deload sessions are closer to 40 minutes.
Why only three lifts' worth of assistance?
Wendler's prescription is 50 quality reps each of push, pull and core per session — enough to build a base without stealing recovery from the barbell work. Resist adding more; the FSL sets are already a lot of squatting and pressing for a beginner.
When should I move off 5/3/1 For Beginners?
When the AMRAP sets stop producing rep PRs even after a 10% TM reset — usually somewhere between six months and a year in. The natural next step is 5/3/1 Triumvirate, one lift per day across four days, and your training maxes transfer straight across.
Source: Jim Wendler — 5/3/1 Forever
Durata is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
Run 5/3/1 For Beginners in Durata
Training-max calculation, AMRAP tracking, automatic progression, plate calculator and rest timers — the whole program, ready to log.
