Jim Wendler's simplified 5/3/1 template: three lifts a week, Training Max percentages, and First Set Last volume work. Learn the structure and track it without manual spreadsheet entry.
Original program by Jim Wendler. Guide published .
5/3/1 for Beginners strips Jim Wendler's original 5/3/1 system down to its most durable parts: a Training Max set at 90% of your real or estimated 1RM, a 3-week percentage wave per lift, and a hard rule against grinding reps. The program favors slow, compounding progress over impressive single sessions, which is why Wendler built in a deliberate buffer between your Training Max and your true max.
Three non-consecutive training days per week (commonly Monday, Wednesday, Friday), each built around one main lift plus First Set Last (FSL) volume and a small block of assistance work. All four main lifts (squat, bench press, deadlift, overhead press) rotate through the week; a common split pairs Squat with Bench on day 1, Deadlift with Overhead Press on day 2, and reverses Bench with Squat on day 3.
Lifters who are past their first few months of training, already know how to squat, bench, deadlift, and press with reasonable technique, and want a structured template that will not burn them out. It also suits anyone restarting a program after time off, since the 90% Training Max gives a built-in on-ramp.
Build strength with slow, sustainable percentage-based progression
Percentages are of your Training Max (90% of 1RM), not your true 1RM. Weeks 2 and 3 tighten to 70/80/90% and 75/85/95%.
| Day | Main lift work | First Set Last (FSL) | Assistance |
|---|---|---|---|
| Day 1 | Squat & Bench Press: 5 / 5 / 5+ @ 65% / 75% / 85% TM | 5x5 @ 65% TM (both lifts) | Push / pull / single-leg or core, ~25-50 reps each |
| Day 2 | Deadlift & Overhead Press: 5 / 5 / 5+ @ 65% / 75% / 85% TM | 5x5 @ 65% TM (both lifts) | Push / pull / single-leg or core, ~25-50 reps each |
| Day 3 | Bench Press & Squat: 5 / 5 / 5+ @ 65% / 75% / 85% TM | 5x5 @ 65% TM (both lifts) | Push / pull / single-leg or core, ~25-50 reps each |
This is a preview of the import output, not a live parser. In the app, a real 5/3/1 for Beginners plan in any format is read automatically and turned into a tappable session like the one below.
| Exercise | Sets | Reps | Load |
|---|---|---|---|
| Bench Press | 4 | 5 | 80 kg |
| Overhead Press | 3 | 8 | 50 kg |
| Incline DB Press | 3 | 10 | 30 kg |
| Cable Lateral Raise | 3 | 15 | 10 kg |
| Tricep Pushdown | 3 | 12 | 25 kg |
| Skull Crushers | 3 | 12 | 20 kg |
Demo preview of the import output. In the app, real plans in any language or format are parsed automatically — this page doesn't run the live parser.
Training Max
Use this number, not your true 1RM, to calculate every working set in the wave below.
Educational estimate only. Not medical or coaching advice.
5/3/1 for Beginners is almost always run from a Google Sheet or Excel spreadsheet, with a Training Max cell driving every set. Repport reads that spreadsheet directly and turns it into a tappable session log, so you don't retype four lifts and a wave of percentages every single week.
How to import an Excel workout plan into Repport →Everything you need to know about 5/3/1 for Beginners.
Your Training Max (TM) is 90% of a recent true 1RM, or 90% of a solid estimate from a heavy set of 3-5 reps. Every percentage in the program is calculated from this number, not your actual max. The 10% buffer is deliberate: it gives you room to hit your prescribed reps for several cycles in a row before the weight starts to feel genuinely hard, which is what keeps the program sustainable over months rather than weeks.
After your three main 5/3/1 working sets, you return to the weight used for your first working set of the day and perform it for 5 sets of 5 reps. Because that weight sits at 65-75% of your Training Max depending on the week, FSL adds volume and technique practice without the fatigue cost of pushing near your top set again.
After completing a full 3-week wave, add 10 lb (about 5 kg) to the Training Max for squat and deadlift, and 5 lb (about 2.5 kg) for bench press and overhead press. These increases are fixed regardless of how many reps you hit on the AMRAP set — 5/3/1 progresses by time, not by chasing a rep PR every session.
Wendler is explicit on this: if any rep is slow, grinding, or breaks form, you do not increase your Training Max for the next cycle. Repeat the same Training Max instead of pushing forward on a number you have not actually earned. Protecting bar speed and form is what keeps the long-term progression intact.
It's aimed at lifters who already know the four main lifts, not people in their first weeks of training. True beginners usually respond better to a linear progression program like StrongLifts 5x5 first, then move to 5/3/1 for Beginners once simple weekly weight jumps stop working.
Import your plan, log each session in seconds, and keep your training history exportable.
