Written by Kyle Ustach | BScEcon
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One of the biggest things that prevents novice lifters from making progress is a poor routine. Beginners often overlook compound exercises, focusing instead on isolation exercises in high rep ranges in hopes of getting shredded.
Even worse, young people often take advice from other beginners on message boards that have minimal knowledge and even less experience.
People with little or no gym experience should follow a basic program with proven results, such as the 531 For Beginners Workout Program.
531 For Beginners (5/3/1B) is a strength training program created by Jim Wendler that is based on the principles of strength training and focuses on the four main lifts.
In this article, we will teach you everything you need to know about 531 For Beginners.
Table of Contents:
- What Is 531 For Beginners?
- 5/3/1 Beginner Programming Explained
- The Best 531 Workout Program for Beginners (Complete Routine)
- How & When You Can Alter the Plan
- Assistance Exercise Options for 531 Beginners
- 531 Beginner Progression and Failure Protocols
- 531 Program Testimonials from Reddit
- 531 Workout Tips for Beginners
- FAQs
What Is The 531 Workout For Beginners?
Jim Wendler was a former college football player and powerlifter that sought to develop a strength training program that can help experienced or novice lifters by keeping things simple. Jim's philosophy is beginners can make incredible gains by performing a full-body routine three days a week and following a few simple principles.
According to Jim, "principles guide life AND training."1
The original workout program, known simply as 5/3/1, was introduced in an e-book titled "5/3/1: The Simplest and Most Effective Training System for Raw Strength."
The program is named after its rep scheme in the workout, with lifters performing five, three, or one rep.
The original 5/3/1 program is better for advanced lifters, so Jim Wendler created a more straightforward, introductory program for novice lifters following the same principles.
The core principles of the 5/3/1 program are:
- Four Main Lifts: Squat, deadlift, bench press, and overhead press (OHP)
- Intelligent Progression System: The program is designed to make steady progress by increasing the weight lifted every month.
- Assistance work: Aside from the 4 main lifts, you should do "assistance lifts", which essentially work to improve your the 4 core lifts of the program (i.e. lunges to improve your back squat). These also have the added benefit of building muscle, which in turns allows for more strength (and vice versa).
- Excellent form: Prioritize form and technique over the amount of weight lifted, ensuring that you use a weight you can handle with proper execution.
- 4-week cycles: 3 weeks heavy progression, 1 week deload. You can repeat the 4-week cycle as many times as you like, but it's recommended to move to the original 531 program after you start to see diminishing returns on progress. Most people will run the beginner plan for 3-6 months (or more) before changing. The good thing is, you can alter your assistance lifts each cycle.
The main difference between the original 531 program and the 531 program for beginners is that the beginner's routine performs two of the main lifts per workout, whereas the original 531 program does just one main lift.
The rationale behind it is that the original 5/3/1 is structured around the principle of maximizing strength in each lift with focused effort and recovery, while 5/3/1 for Beginners is designed to rapidly build a foundation in strength and technique across all major lifts by increasing frequency and reducing intensity.
531 Workout Programming for Beginners, Explained
Before jumping into the workout program, we need to review the most essential elements of the 531 workout routine for beginners:
1) Beginner 531 4-Week Cycle Rep Breakdown:
The weight for each main lift is based on a percentage of your training max (TM). The training max is a conservative estimate of your 1 rep max.
Below is a table representing how each 4 week cycle works. Remember, you have to main lifts each workout, so this rep scheme applies to both main lifts.
|
Week 1 |
Week 2 |
Week 3 |
Week 4 |
|
|
Set 1 |
65% x 5 |
70% x 3 |
75% x 5 |
40% x 5 |
|
Set 2 |
75% x 5 |
80% x 3 |
85% x 3 |
50% x 5 |
|
Set 3 |
85% x 5+ |
90% x 3+ |
95% x 1+ |
60% x 5 |
Note: The last set for weeks 1-3 has a "+". The point is, if you feel you can get an extra rep or two in, do it, but be careful. These extra reps can make a considerable difference to the speed of your progress.
After week 4 (if you continue with the plan), you'll repeat back at week 1 but with a slightly higher training max (hence the linear progression).
- aim to add 5 lbs every month for upper body exercises.
- aim to add 10 lbs every month for lower body exercises.
Many linear progression programs use this concept to manage intensity so you can consistently make progress over time. This allows you to continually progress without pushing your body (immune system/recovery needs) too hard.
See failure protocol further below for if you can't increase the weight or your struggle getting a new 1RM.
2) First Set Last (FSL):
Another essential concept with Jim's philosophy is a rep scheme technique called First Set Last (FSL).
After you complete your final set for your primary lift (based on the above rep scheme), you will drop the weight down to your first set starting weight then do one of the following:
- Do 5 sets for 5 reps (5 x 5)
- AMRAP: as many reps as possible for one set (1 x AMRAP)
- Do another 3-4 sets of 5-8 reps (3-4 x 5-8)
Note: " In Beyond 531 Wendler suggests doing 3-5 sets of 5-8 reps for FSL. In Forever he always prescribes 5x5."2 However, in his standard 531 for beginner discussion, he only mentions 5x5.1
Jim Wendler suggests 5x5 FSL for beginners, but there are many 531 lifters who opt for one of the other options above, based on various reasons or goals.3
You can choose whichever option suits you best, and this can be altered as needed.
Here's an example of how to employ FSL to make things clear:
Let's say your bench press training max is 100 lbs. Your routine in week 1 would be:
- First set: 5 reps @65% (65lbs)
- Second set: 5 reps @75%
- Third set: 5+ reps @85%
-
FSL: 5x5, 1x
AMRAP, or 3-4x5-8 @65% (65lbs)
3) Assistance Work:
While the four compound exercises are the core lifts of the workout program, the assistance work is extremely important. The assistance work (assistance/accessory exercises) is vital because it helps develop the smaller muscles and helps improve your major lifts.
The three categories of assistance work exercises are:
- Push
- Pull
- Single-leg/core.
You'll choose one exercise from each of the three categories above and perform a total of 50 to 100 reps for each. Choose a weight/movement that allows you to perform 50-100 reps at moderate intensity (i.e. 5-7 out of 10 intensity wise). 1
Most people do sets of 8-15 reps, but it doesn't matter how many sets you divide the reps into as long as you finish them with proper form.
If you can't finish the reps for the first exercise, which usually only applies to bodyweight exercises like push-ups or pull-ups, you simply pick a second exercise to complete the reps or do less and work your way up over the weeks/months.
Note: We will provide the best options for assistance exercises further below.
4) Conditioning Days (Optional):
Jim Wendler highly recommends adding conditioning workouts to the routine, on separate days from lifting days.
He states, "Tues/Thurs/Sat/Sun some kind of running or conditioning done [Prowler push/pulll, hill sprints, jump rope, etc.]. This will largely be based on your own goals, your current fitness level and what you have access to. DO NOT run yourself into the ground with conditioning; follow the "5/3/1 50% Rule" when conditioning."4
...but for beginners, that's a lot. You need to ensure you are getting adequate rest and recovery.
So, consider another statement from Jim Wendler regarding conditioning:
"I’m not asking everyone to run a marathon a day or push the Prowler every morning – what I’m asking people to do is to have the foresight to realize that conditioning is an essential part of training. Leaving something out, one of the three pillars, always leaves a gap. And the sooner you realize your gap, the better of your life will be. On all levels."
All in all, plenty of beginners on the 531 program disregard this aspect of his training philosophy, due to personal goals, preferences or lack of time. At SET FOR SET, we recommend that you add 1-3 conditioning days to the below 531 routine (conditioning days won't be included in the program below, but we will discuss it after so keep reading on).
5) Warm Up:
Jim Wendler emphasizes the importance of properly warming up before getting into the main lifts of the day, which includes both a standard warm up and warm up sets for the main lifts.
Jim's warm up recommendation is to do the Defranco's Agile 8 mobility routine + 10-15 reps of med ball slams or box jumps before lifting.1
An ideal warm up before each workout will look like this:
- Standard Warm Up: 5-10 minutes for light cardio & dynamic stretching and/or muscle activation (i.e. glute bridges, planks, lateral walks, etc.)
- Progressive Warm Up Sets: Before your main lifts, perform 2-3 warm up sets. For example, set 1 @bar-only for 5-10 reps, set 2 @40% for 4-5 reps, and set 3 @50% for 3-4 reps. The goal is to increase blood flow to the working area and mentally prep for the movement, but NOT to tire yourself out. You can alter the warm up set scheme as you wish and feel best.
Note: It's often recommended to do throwing/jumping type warm ups, like med ball slams and box jumps. However, many individuals don't do this but rather their own preferred warm up. Warm up sets, however, should always be done, especially if you decide to skip the "standard" warm up stuff.
Your Complete 531 Beginners Workout Routine To Follow
Below is a full workout plan that's a "beginner modification" to the standard 5/3/1 workout program.
Ideal Weekly Schedule:
- Day 1: 531 Workout
- Day 2: Rest or Conditioning
- Day 3: 531 Workout
- Day 4: Rest or Conditioning
- Day 5: 531 Workout
- Day 6: Rest or Conditioning
- Day 7: Rest Day
While you can add conditioning to your 531 lifting days, we recommend doing it on a separate day. Aim for 1-3 times per week.
4 Week Cycle Rep Scheme for the Primary Lifts (reminder of the rep scheme):
|
Week 1 |
Week 2 |
Week 3 |
Week 4 |
|
|
Set 1 |
65% x 5 |
70% x 3 |
75% x 5 |
40% x 5 |
|
Set 2 |
75% x 5 |
80% x 3 |
85% x 3 |
50% x 5 |
|
Set 3 |
85% x 5+ |
90% x 3+ |
95% x 1+ |
60% x 5 |
|
FSL (5x5, 1xAMRAP or 3-4x5-8) |
@65% |
@70% |
@75% |
n/a |
Note: After you complete week 4, you start a new cycle and increase the weight by 5-10 pounds (upper body lifts) and 10-20 pounds (lower body lifts).
| Day | Exercise | Details |
|---|---|---|
| Monday | Back Squat | Weekly Reps + FSL (No FSL in Week 4) |
| Bench Press | Weekly Reps + FSL (No FSL in Week 4) | |
| Assistance Work (1 exercise x 50-100 reps for each) | Push, Pull, Single-Leg/Core | |
| Wednesday | Deadlift | Weekly Reps + FSL (No FSL in Week 4) |
| Overhead Press | Weekly Reps + FSL (No FSL in Week 4) | |
| Assistance Work (1 exercise x 50-100 reps for each) | Push, Pull, Single-Leg/Core | |
| Friday | Bench Press | Weekly Reps + FSL (No FSL in Week 4) |
| Back Squat | Weekly Reps + FSL (No FSL in Week 4) | |
| Assistance Work (1 exercise x 50-100 reps for each) | Push, Pull, Single-Leg/Core |
Can you alter the plan at all?
You can alter the 531 plan in various ways if you want, such as changing around which main lift comes first or your assistance lifts, but for it to be a true 531 program, you'll need the four main lifts and the 4-week cycles (3 weeks of heavy progression, followed by 1 deload week).
We recommend keeping the main lift structure as shown above to start, and then after a cycle or two you can consider changing things up a bit for the main lifts order, as you'll have a better understanding of the program by then.
As for assistance exercises, these can be altered and tailored to your needs or liking. So, if you want to change up an exercise from what was suggested above, feel free. We will provide a list of good options just below. But it's important to first note that we recommend sticking with the same assistance exercise you've chosen for each workout day for the full 4 week cycle before switching things up.
And finally, you have conditioning days which you can add on the off days of the 531 lifting programming. This is very flexible, and can be done/changed even as much as week by week. While highly recommended as conditioning is a crucial element of fitness, this is optional.
5/3/1 Assistance Exercises
So, as you saw in the program above, each workout has one assistance exercise for Push, Pull, and Single-Leg/Core and you'll do a total of 50-100 total reps (typically with 8-15 reps per set). Always listen to your body, though. This aspect of the plan has more flexibility. For bodyweight exercises, you may need to lower the total reps and that's fine, as it gives you room for progress too.
According to Jim Wendler, the most important assistance movements are dumbbell squats, bodyweight squats, Bulgarian one leg squats, dumbbell rows, chin-ups/pull-ups, dips, reverse hyperextensions, and the ab wheel or any abdominal work.1
He's also made it very clear that he like bodyweight assistance work in combination with barbell strength programs:
""I am a huge fan of using bodyweight movements for assistance work. On their own, bodyweight assistance work is limiting. Bodyweight-only proponents like to sell you that anyone can get big and strong using push-ups and their brethren. They often cite Herschel Walker and Olympic gymnasts as their examples – but Walker played pro-football and won the Heisman. Olympic gymnasts are in the Olympics. So let’s not use the exception to prove the rule. However, bodyweight work as assistance—when used as part of a balanced program of barbell training, jumping, throwing, mobility work and conditioning—becomes another animal."5
So, including Jim's recommendations, here are some of the top choices for assistance exercises based on each category:
| Push Exercises | Pull Exercises | Leg/Core Exercises |
|---|---|---|
| Dips | Chin-ups/Pull-ups | DB Goblet Squats |
| Push-ups | Bent Over Rows (DB or BB) | Bulgarian Split Squats |
| Dumbbell Bench Press | Seated Rows | RDLs |
| Dumbbell Incline Bench Press | Face Pulls | Reverse Hyperextensions |
| Dumbbell Shoulder Press | Lat Pulldowns | Ab Wheel or Planks |
| Triceps Extensions | Biceps Curls | Step Ups |
Wendler has a standard protocol of assistance work that beginners should strive for. He believes the below are the basic physical requirements of general fitness that beginners should strive for (to be able to do in 1 set):
- 10 reps of chin-ups/pull-ups
- 35 reps of push-ups
- 20 reps of dips
- 20 reps of DB goblet squats using about 40-50% your body weight
5/3/1 Progression and Failure Protocol
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).
The goal is to add weight every four weeks, but all the reps must be completed with perfect form.
If you can't complete with perfect form, you will follow the failure protocol.
In the 5/3/1 program for beginners, if you fail to complete your reps or can't increase the weight on a lift:
- Recalculate your one-rep max (1RM) for that lift.
- Take 90% of this new 1RM as your adjusted training max.
- Restart the next 4 week cycle for that specific lift using this adjusted max.
Note: These adjustments only apply to the lifts you can't complete; the other major lifts should follow the regular schedule.
5/3/1 Program Tips
- Good Form: All barbell lifts should be performed at a weight so that you can complete the reps with excellent form. It is also extremely important that the weight be lifted in a controlled, explosive manner without any slow or jerky motions.
- Tempo: Jim Wendler states you should have complete control of the barbell on the lowering phase of the lift (eccentric) and be explosive through the lifting phase (concentric) of the exercise. 1
- Conditioning: Perform some kind of cardio or running on as many non-lifting days as possible, depending on your goals and current fitness level. It is also important not to over-do it with the cardio because this can wear you down and hurt your muscle-building progress.
- Assistance Exercises: Be thoughtful of the assistance exercises. Think about lagging areas, gaps that need to be filled, personal goals whether they are aesthetic or performance, etc. The assistance exercises are meant to complement the main lifts which are truly the heart of 531 workouts.
- Rest & Recovery: Getting proper rest and recovery is vital for success. Make sure to follow a clean diet high in protein and get plenty of sleep.
5/3/1 Beginner Testimonials on Reddit
At SET FOR SET, we like to share real user experiences and testimonials from across the internet. Several people have shared their success with the 5/3/1 for Beginners workout routine.
1. Thread: "Quick review about 5/3/1 for beginners"
In the subReddit r/gainit, user DrinkWater shared their experience with the program, despite having two years of lifting on-and-off. "3 weeks ago, I started 5/3/1 for beginners and Im 100% satisfied, I can already see my numbers going up but most important I feel stronger and not afraid to try some heavy squat for reps that in the past I was always conscious about.. With the accessories, I get the pump that I was missing with 5x5 and this feeling that I actually did the work for the day."
2. Thread: "531 for beginners"
One common theme in another threads was beginners believing the program was too easy on paper.
One user shared a helpful tip for those who find the program easy at first. User seekingadvice432 stated, "You can always do higher reps on the FSL sets if you want. I'd recommend doing a 3-week cycle by the books first just to see how your body reacts. The 5x5 in the third week is a lot harder at 75%, and you don't want to go into that third week worn out from pushing too much in the first two weeks." - As this user states, make sure to follow the program by the book before you make any changes.
Another user jpat229 in the thread shared excellent advice about the big picture and recovery. "5/3/1 takes a lot out of you. You need the light weeks in the mix for sure. They keep you moving and engaged but let your body and CNS relax. It's a routine that you'll really feel if you get off track with diet and recovery too. Make sure you're eating, working on mobility via Agile 8, stretching twice per day as recommended and sleeping. It doesn't seem like much volume, but it will catch up to you."
These are just a few discussions that you'll find online regarding the 531 program. There is even a subreddit for 531 called Jim Wendler's 5/3/1 r/531Discussion.
All in all, we chose to highlight the above threads because they provide good insight into the program's effectiveness and the importance of the week 4 deload, and recovery in general. You need to perform some type of mobility and stretching exercises to prepare the body and prevent injury.
Check out the YouTube video regarding Joe Defranco's Agile 8 warm-up routine:
FAQs:
In this section, we will answer some of the most commonly asked questions regarding 5/3/1 for Beginners.
Is 531 good for beginners?
The original 5/3/1 workout program is for more experienced weight lifters, which is why there are variations of 531 designed specifically for new or inexperienced weight lifters.
What should I do after 531 for beginners?
After completing 5/3/1 for beginners, you can consider transitioning to the standard 5/3/1 program, which is more geared towards intermediate to advanced lifters, or other specialized programs tailored to your goals. You can also set new objectives for conditioning and assistance work.
Check out this thread from Reddit about "At what point should I move on from 531 for beginners?"
What are the benefits of the 5/3/1 program?
The 5/3/1 program offers simplicity, flexibility, linear progressive overload, and a long-term approach to foundational strength training. It emphasizes strength development, allows customization, and promotes proper recovery, making it suitable for gaining strength, muscle, and endurance (basically, it's great for overall fitness, with emphasis on strength).
Is 5/3/1 good for building muscle too?
While 5/3/1 primarily focuses on strength, it will definitely allow beginners to pack on considerable muscle. First of all, it’s very easy for beginners to put on muscle. We've all heard of the newbie gains phenomenon. Plus, muscle growth occurs with low volume, not just “8-12 reps”, so even non-beginners will see growth. Moreover, the assistance work you do will be highly beneficial to muscle gain, and you can focus on lagging areas that you want to improve for aesthetics.
How long does the 531 for Beginners Workout take to complete?
Each training session for the 531B workout program takes roughly one hour to an hour and a half in the gym.
When should I add weight on 5/3/1?
Increase your training max (TM) after completing a full four-week cycle if you consistently achieve the minimum prescribed reps on the "+" set and feel confident. A typical TM increase is 5-10 pounds for upper body lifts and 10-20 pounds for lower body lifts, as a beginner (newbie strength gains also come quick).
What is the reason for a deload week in the 531 Workout program?
The de-loading week is crucial to let the body recover and prevent overtraining. The first three weeks of the cycle place tremendous stress on the body and mind, so recovery is essential. This also helps prevent injury because the goal is to start over and increase weight after a de-loading.
Do I need to do conditioning for 531?
While not a requirement, it's recommended as conditioning days ensure the program is well-rounded for all the main pillars of fitness.
Here are some interesting threads from the 531 subreddit regarding conditioning:
- Do you actually do conditioning?
- What do you do for conditioning?
- 531 for beginner questions about conditioning
- How to add conditioning to the routine?
Summary:
Many of the latest training methods are incredibly complex and confusing to follow, especially for novice lifters. The 531 for Beginners strength program is simple and effective, focusing on four main lifts and accessory work.
The program uses a proven method of various rep ranges and intensities to help users make steady progress every month. One of the best parts about the 5/3/1 for Beginners program is the customizability. The program is very simple and straightforward regarding the core lifts, allowing users to customize the program from there. While the user has the option to pick their own assistance lifts, it is vital to follow the main aspects of the program.
Don't be fooled by the fact that it's only three workouts a week - the full program is intense (especially if you do the conditioning days too) and designed for monthly progression. The program is set up so you can continuously break personal records and set a new max every cycle. 531 for Beginners is one of the best novice programs available and can help anyone, regardless of training age and goals.
When you are ready, you can take on the original, more advanced 531 workout plan (from our blog).
If you want to dig more into the "science" behind Jim Wendler's 531 methods, check out his books on Amazon:
- 5/3/1: The Simplest and Most Effective Training System for Raw Strength
- Beyond 5/3/1: Simple Training for Extraordinary Results
Note: I've read these books very thoroughly (and more than once!) which are more geared towards intermediate-advanced. This is why (with the help of Jim's '531 for beginner' discussions online) I put together this 531 plan for beginners. Essentially, the goal was to provide a simplified and organized 531 plan for beginners. The same with our "more advanced 531 workout plan" linked above. Hopefully we've succeeded in this effort. Good luck with your training!
Not loving 531? Check out another beginner program that focuses on building a solid foundation of strength and muscle - the GZCLP Program.
References:
- https://www.jimwendler.com/blogs/jimwendler-com/101065094-5-3-1-for-a-beginner
- https://www.reddit.com/r/531Discussion/comments/tz2y9s/comment/i41fgfs/
- https://www.reddit.com/r/Fitness/comments/6bwz5o/comment/dhq4unx/
- https://www.jimwendler.com/blogs/jimwendler-com/do-you-need-to-condition
- https://www.jimwendler.com/blogs/jimwendler-com/excerpt-from-forever-5-3-1-bodyweight-assistance-work
Kyle Ustach
Author