5/3/1 for Beginners | Workout Programs | Boostcamp App (2024)

FAQs

5/3/1 for Beginners | Workout Programs | Boostcamp App? ›

What is 5/3/1 for Beginners? The 5/3/1 workout template tailored for beginner lifters who are relatively new to barbell strength training. 531 for Beginners will help you rapidly increase strength in the big 4 compound movements–squat, bench, deadlift, overhead press–and help you build muscular size along the way.

Wendler 531 calculator 5/3/1 app to plan log and track your Jim Wendler's power lifting 5/3/1 and beyond 5/3/1 workout program. No more fiddling around with printed spreadsheets at the gym. Enter your current 1 rep max and the app will calculate and manage your Jim Wendler's 5/3/1 progression and workout program.

Overall, the 5/3/1 for beginners program is a great place to start your journey. It helps get you used to heavy lifts and really make yourself familiar with some of the things in the gym.

After you complete a four-week cycle, you increase the weight of your TM for all four core lifts and restart the process. Like other progression programs, your goal for progression is: Add 5 lbs for upper body exercises (bench press and overhead press) Add 10 lbs for lower body exercises (squat and deadlift).

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Advanced lifters can benefit from its long term training focus. 5/3/1 is built around cycles. Each cycle consists of 4 weeks. Each week you will be training either 3 or 4 days per week.

Be conservative with choosing your starting weights to ensure long-term progress. Each program cycle lasts 3 weeks, with increasing intensity each week. 5/3/1 for Beginners is designed to be done for multiple cycles as long as you are able to make strength gains.

Four is better than three because four lifts make up the routine: the barbell squat, barbell bench press, barbell deadlift, and barbell overhead press. For every 5/3/1 workout, you'll choose one of the four exercises as your main lift and keep alternating them. You'll also do some assistance work (more on this later!).

Use a weight that's a percentage of the 90% of the 1RM. Use this 90% base number for the table below to calculate your programme numbers. Progressive overload: the heart of the 5/3/1 method uses the principle of progressive overload with the goal of gradually increasing reps over time.

5/3/1 is probably best for more experienced lifters, and atheletes who participate at high levels in a strength or power sports. Both programs have a lot of similarities and both work well. I think 5/3/1 is probably best after a very solid foundation of lifting experience.

Why is 531 so effective? ›

5/3/1 is appropriate for more intermediate lifters because the change in work over the 3 weeks represents a sustainable split. The rate of increase is every 3 week wave, which provides enough time to recover and grow as a lifter works through those varied percentage ranges.

One facet of the 5-3-1 program I've delved deeper into this past year is the “First Set Last” concept. In FSL, the first working set (65%, 70%, or 75%) of the workout is repeated as supplemental work with the same or a slight variation of the main lift.

And even though 5/3/1 allows for rep maxes, it is much harder to add one rep per week than it is to add ~2-5lbs/1-2kg per week. One of the biggest criticisms of 5/3/1 is the lack of overall frequency for the powerlifts. You perform each lift only once per week.

To determine 1st week of 5/3/1 lifting program: Determine your one-repetition maximum (1RM). Multiply the 1RM value by 0.65 for the first set, 0.75 for the second set, and 0.85 for the third set to calculate the weights you will lift.

The big lifts: The 5/3/1 method uses the squat, deadlift, bench press and overhead press barbell moves. Weekly programme: 4 sessions a week, each session focussing on one of the lifts. Reps and sets: You'll be completing 3 sets of varying reps of 5, 3 and 1 for the chosen exercise over the 4 weeks.

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The 5/3/1 method is a four-week cycle that requires four workouts per week. Each workout session centers on one core lift: the bench press, squat, deadlift, or shoulder press. The rep scheme is as follows: Week one: For each workout, perform three sets of five reps (three x five) of one lifting exercise.