Jim Wendler 5/3/1 Workout Method for Beginners
The Jim Wendler 5/3/1 program is one of the most popular strength training routines used by beginners and advanced lifters alike. It’s designed to help individuals progressively build strength by focusing on four major compound lifts: the squat, deadlift, bench press, and overhead press. This program is simple, effective, and easy to follow, making it perfect for beginners who want to improve their strength, build muscle, and enhance overall fitness.
Program Overview
- Primary Goal: Strength building through progressive overload.
- Main Lifts: Squat, Bench Press, Deadlift, and Overhead Press.
- Structure: Four workouts per week, with each workout focusing on one major lift.
- Cycle Length: 4 weeks (3 weeks of progression and 1 deload week).
Basic Principles of the 5/3/1 Method
- Max Effort Percentage: You work with a percentage of your 1-rep max (1RM) for each lift. The core of the program revolves around improving your 1RM slowly but steadily.
- 4 Lifts Per Week: Each session focuses on one of the four big compound lifts.
- Cycle Format: Every week, you perform three working sets of a major lift with progressively heavier weights based on percentages of your 1RM.
How the Program Works
Each workout focuses on one primary lift. The weight is based on a percentage of your 1RM (max weight you can lift for one repetition), but you’ll calculate your numbers from 90% of your true 1RM. This becomes your Training Max (TM). For instance, if your 1RM on the bench press is 200 pounds, your TM would be 180 pounds.
Each week, you’ll perform the primary lift using percentages of your TM. The sets and reps follow a 5/3/1 structure over three weeks:
- Week 1 (5s Week):
- Set 1: 65% x 5 reps
- Set 2: 75% x 5 reps
- Set 3: 85% x 5 or more reps (AMRAP—As Many Reps As Possible)
- Week 2 (3s Week):
- Set 1: 70% x 3 reps
- Set 2: 80% x 3 reps
- Set 3: 90% x 3 or more reps (AMRAP)
- Week 3 (5/3/1 Week):
- Set 1: 75% x 5 reps
- Set 2: 85% x 3 reps
- Set 3: 95% x 1 or more reps (AMRAP)
- Week 4 (Deload Week):
- Set 1: 40% x 5 reps
- Set 2: 50% x 5 reps
- Set 3: 60% x 5 reps
After completing the fourth week, you increase your Training Max (TM) by 5 pounds for upper body lifts (bench press, overhead press) and 10 pounds for lower body lifts (squat, deadlift), then repeat the cycle.
Assistance Work
While the 5/3/1 method focuses primarily on the four big lifts, it includes assistance work to help build muscle, improve weaknesses, and maintain balance. Wendler recommends using his “Boring But Big” template for assistance exercises, which involves high-rep sets of the same lift you worked on or other complementary exercises.
Here’s a simple breakdown of assistance work for each day:
- Day 1: Squat Day
- Main Lift: Squat
- Assistance: 5 sets of 10 squats (50% of your TM) + accessory leg exercises (leg curls, lunges, etc.)
- Day 2: Bench Press Day
- Main Lift: Bench Press
- Assistance: 5 sets of 10 bench presses (50% of your TM) + accessory chest/shoulder/triceps exercises (dips, push-ups, etc.)
- Day 3: Deadlift Day
- Main Lift: Deadlift
- Assistance: 5 sets of 10 deadlifts (50% of your TM) + accessory posterior chain exercises (Romanian deadlifts, glute bridges, etc.)
- Day 4: Overhead Press Day
- Main Lift: Overhead Press
- Assistance: 5 sets of 10 overhead presses (50% of your TM) + accessory shoulder/triceps exercises (side raises, face pulls, etc.)
Example Weekly Workout Schedule
Day 1: Squat
- Squat: 3 working sets (5/3/1 reps)
- Assistance: 5×10 Squats
- Accessory Exercises: Lunges, Leg Curls, or Calf Raises (3 sets of 12-15 reps)
Day 2: Bench Press
- Bench Press: 3 working sets (5/3/1 reps)
- Assistance: 5×10 Bench Press
- Accessory Exercises: Dips, Push-Ups, or Dumbbell Flyes (3 sets of 12-15 reps)
Day 3: Deadlift
- Deadlift: 3 working sets (5/3/1 reps)
- Assistance: 5×10 Deadlifts
- Accessory Exercises: Romanian Deadlifts, Glute Bridges, or Hyperextensions (3 sets of 12-15 reps)
Day 4: Overhead Press
- Overhead Press: 3 working sets (5/3/1 reps)
- Assistance: 5×10 Overhead Press
- Accessory Exercises: Lateral Raises, Face Pulls, or Triceps Extensions (3 sets of 12-15 reps)
Recommended Reps and Sets
For the main lifts (squat, bench press, deadlift, overhead press), you’ll follow the 5/3/1 structure:
- Week 1: 5 reps
- Week 2: 3 reps
- Week 3: 5/3/1 reps
- Week 4: Deload with lighter weights (5 reps)
For assistance exercises, use moderate weights for higher reps (10-15 reps per set) to build endurance and muscle mass.
Pro Tips for Success
- Focus on Form: Prioritize good technique over heavy weights. Proper form ensures injury prevention and maximizes muscle engagement.
- Use AMRAP Sets Wisely: AMRAP sets are meant to push your limits, but avoid going to failure. Leave 1-2 reps in reserve to maintain good form.
- Track Your Progress: Keep a workout journal to log your reps, sets, and weights. This will help you track your progress over time.
- Warm-Up and Stretch: Always begin your workout with a dynamic warm-up and end with stretching to improve flexibility and reduce injury risk.
- Be Patient: Strength gains come gradually with the 5/3/1 method. Trust the process and focus on steady, consistent improvement.
Common Mistakes to Avoid:
- Skipping Assistance Work: Don’t neglect the assistance exercises—they’re crucial for building muscle and preventing imbalances.
- Overestimating Your 1RM: Make sure your 1RM is accurate. Using an inflated 1RM will lead to failure and stall your progress.
- Neglecting Rest: Allow your muscles to recover fully by sticking to the planned rest periods and deload weeks.
- Increasing Weights Too Quickly: Focus on gradual progress. Don’t rush to add weight before your body is ready.
The Jim Wendler 5/3/1 workout method is an excellent choice for beginners looking to build strength and muscle in a sustainable, progressive manner. By focusing on the big four lifts, incorporating assistance work, and following a structured cycle, this program allows you to make consistent gains without overtraining. Stick to the plan, focus on proper form, and watch your strength steadily increase over time.
