Jim Wendler 5/3/1 Workout Method for Beginners
Jim Wendler 5/3/1
Program Overview
- Primary Goal
- Main Lifts
- Structure
- Cycle Length
Basic Principles of the 5/3/1 Method
- Max Effort Percentage
- 4 Lifts Per Week
- Cycle Format
How the Program Works
Training Max
- Week 1 (5s Week)
- Week 2 (3s Week)
- Week 3 (5/3/1 Week)
- Week 4 (Deload Week)
Assistance Work
assistance workBoring But Big
- Day 1: Squat Day
- Day 2: Bench Press Day
- Day 3: Deadlift Day
- Day 4: Overhead Press Day
Example Weekly Workout Schedule
Day 1: Squat
Day 2: Bench Press
Day 3: Deadlift
Day 4: Overhead Press
Recommended Reps and Sets
- Week 1
- Week 2
- Week 3
- Week 4
Pro Tips for Success
- Focus on Form
- Use AMRAP Sets Wisely
- Track Your Progress
- Warm-Up and Stretch
- Be Patient
Common Mistakes to Avoid:
- Skipping Assistance Work
- Overestimating Your 1RM
- Neglecting Rest
- Increasing Weights Too Quickly
Jim Wendler 5/3/1 workout method