127 reviews for 5/3/1 for Beginners
5/3/1 for Beginners is a popular variation of the 5/3/1 training methodology for beginners and novice lifters to dramatically increase their strength on the squat, bench, deadlift, and overhead press.
Be sure to check out 5/3/1 Forever book, which collects Jim's thinking on 5/3/1 with his latest training methods and over 50 training templates. Go to www.jimwendler.com to learn more.
5/3/1 for Beginners is free on Boostcamp App. You can also find other 5/3/1 templates like 5/3/1 Boring But Big and 5/3/1 Building the Monolith in app format for free on Boostcamp.
Read the 5/3/1 program guide below.
Anonymous
Man2 weeks complete
8 years of prior experience
As expected strength gains
Less than expected muscle gains
Good for beginners, it is boring but the twice a week squat and bench did make my numbers go up.
Derek A.
Man, 513 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Good program. Had to take time off for back injury. Used this program to jump start my progress. Program is great as long as you push yourself. Going back to TSA 9 week.
Jonny P.
Man, 542 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Great program!
Jaxon Scott
Man, 132 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Bro I’m getting ripped
Chris O.
Man2 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
I've run a few cycles now and 531 isn't flashy isn't the perfect bodybuilder programme but it just works
Enrico De Luca
Man, 242 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Good
Jefferson Rodrigues M.
Man, 363 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
For a total begginer its have been a amazing Program
Ken K.
Man, 452 weeks complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
I love the slow, wave-like progression of the 5/3/1 sets over the weeks. People complain about the strength gains being “too slow,” but in my experience it prevents my ego from getting in the way and causing injury. Every time I go up in weight, I feel like EVERY muscle involved in the movement is ready for it, not just the big ones. Overall, I’m very happy with the program and results.
Scott W.
Man, 562 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Good
Jose R.
Man2 weeks complete
6 years of prior experience
As expected strength gains
As expected muscle gains
Loved the program, great structure and very customizable