5/3/1 For Beginners
Wendler's 3-day full-body program. Each session pairs two main lifts on the 5/3/1 wave + First Set Last (5×5 at the opening %). Workout A = Squat + Bench; Workout B = Deadlift + OHP. Finish each session with 50 reps each of push, pull, and core. Slow, sustainable TM-based progression.
Free during beta · auto progression, rest timers & PR tracking built in
How progression works
DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
5/3/1 For Beginners — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Week 13 sessions
Workout A — 5s week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP 5×5 @ 65% | 2:30 |
| Bench Press (Barbell) | 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP 5×5 @ 65% | 2:30 |
| Triceps Dip | 5×10+ AMRAP | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Workout B — 5s week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP 5×5 @ 65% | 2:30 |
| Overhead Press (Barbell) | 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP 5×5 @ 65% | 2:30 |
| Triceps Dip | 5×10+ AMRAP | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Workout A — 5s week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP 5×5 @ 65% | 2:30 |
| Squat (Barbell) | 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP 5×5 @ 65% | 2:30 |
| Triceps Dip | 5×10+ AMRAP | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Week 23 sessions
Workout B — 3s week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP 5×5 @ 70% | 2:30 |
| Overhead Press (Barbell) | 1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP 5×5 @ 70% | 2:30 |
| Triceps Dip | 5×10+ AMRAP | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Workout A — 3s week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP 5×5 @ 70% | 2:30 |
| Bench Press (Barbell) | 1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP 5×5 @ 70% | 2:30 |
| Triceps Dip | 5×10+ AMRAP | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Workout B — 3s week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP 5×5 @ 70% | 2:30 |
| Deadlift (Barbell) | 1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP 5×5 @ 70% | 2:30 |
| Triceps Dip | 5×10+ AMRAP | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Week 33 sessions
Workout A — 5/3/1 week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% AMRAP 5×5 @ 75% | 2:30 |
| Bench Press (Barbell) | 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% AMRAP 5×5 @ 75% | 2:30 |
| Triceps Dip | 5×10+ AMRAP | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Workout B — 5/3/1 week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% AMRAP 5×5 @ 75% | 2:30 |
| Overhead Press (Barbell) | 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% AMRAP 5×5 @ 75% | 2:30 |
| Triceps Dip | 5×10+ AMRAP | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Workout A — 5/3/1 week
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% AMRAP 5×5 @ 75% | 2:30 |
| Squat (Barbell) | 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% AMRAP 5×5 @ 75% | 2:30 |
| Triceps Dip | 5×10+ AMRAP | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Week 43 sessions
Workout B — Deload
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:30 |
| Overhead Press (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:30 |
| Triceps Dip | 5×10+ AMRAP | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Workout A — Deload
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:30 |
| Bench Press (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:30 |
| Triceps Dip | 5×10+ AMRAP | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Workout B — Deload
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:30 |
| Deadlift (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:30 |
| Triceps Dip | 5×10+ AMRAP | 2:30 |
| Chin Up | 5×10+ AMRAP | 2:30 |
| Ab Wheel | 5×10–12 | 2:30 |
Source: Jim Wendler — 5/3/1 Forever
DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
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