131 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.
Richard R.
Man, 402 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
I'm finishing my first cylce with this program after taking several years away from weightlifting. It's easy to follow and takes around an hour to complete with 1 minute recovery between sets. Set conservative maxes to start, you'll know if you need to adjust them after the first week. Also, plan your auxiliary lifts beforehand to save time at the gym. Bench increased 25 lbs, squat and deadlift 35 lbs, and overhead press 15 lbs. I lost 5 lbs and noticed my pants are a bit looser than when I started. I think most of the gains have been due to getting back to proper form and retraining my body to perform the movements. I'm optimistic gains will continue just at a slower pace during my second cycle.
Ryan J.
Man1 week complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Far from a beginner - but a great way back into training the big lifts after an extended period of time focussing on other training styles.
Craig Duquette
Man, 532 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Volume is spot on for me. Just enough to be taxing and still recover ok. Love the program overall.
Ashton F.
Man, 342 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Pretty good program helped me get back into training perfect for beginners
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