by Hardy
The beginner variation of Jim Wendler's 5/3/1: three full-body workouts per week over a 3-week cycle, each built around two main lifts with First Set Last (FSL) volume. Squat and bench press are trained twice a week, deadlift and overhead press once, and every set is calculated from your training max by Hardy automatically.
Each workout is two main lifts at training-max (TM) percentages with an AMRAP final set, followed by First Set Last supplemental work — 5×5 of the same lift at the week's first work-set percentage — plus assistance: dips, chin-ups and hanging leg raises.
Your training max is 85% of your 1RM — more conservative than standard 5/3/1, which keeps every AMRAP set fast and lets you add reps for longer. After each 3-week cycle, add 2.5 kg to the upper-body training maxes and 5 kg to the lower-body ones. There is no scheduled deload: as a beginner you recover quickly, so take a deload week only when performance stalls or you feel beaten up.
Push the AMRAP sets hard but stop with a rep or two in the tank. Treat the FSL 5×5 as crisp technique practice at the same bar speed as your work sets. Warm up to the first work set (for example 40 / 50 / 60% of TM for 5 / 5 / 3 reps), and add easy conditioning 2–3 times per week.
Starting TM is 85% of 1RM.
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5.51 lbs; failing at the bottom decreases it by 5.51 lbs.
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5.51 lbs; failing at the bottom decreases it by 5.51 lbs.
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5.51 lbs; failing at the bottom decreases it by 5.51 lbs.
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5.51 lbs; failing at the bottom decreases it by 5.51 lbs.
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5.51 lbs; failing at the bottom decreases it by 5.51 lbs.
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5.51 lbs; failing at the bottom decreases it by 5.51 lbs.
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5.51 lbs; failing at the bottom decreases it by 5.51 lbs.
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5.51 lbs; failing at the bottom decreases it by 5.51 lbs.
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5.51 lbs; failing at the bottom decreases it by 5.51 lbs.
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5.51 lbs; failing at the bottom decreases it by 5.51 lbs.
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5.51 lbs; failing at the bottom decreases it by 5.51 lbs.
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5.51 lbs; failing at the bottom decreases it by 5.51 lbs.
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5.51 lbs; failing at the bottom decreases it by 5.51 lbs.
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5.51 lbs; failing at the bottom decreases it by 5.51 lbs.
Overload: After 1 successful session, Training Max will be suggested to increase by 11.02 lbs.
Overload: After 1 successful session, Training Max will be suggested to increase by 5.51 lbs.
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5.51 lbs; failing at the bottom decreases it by 5.51 lbs.
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5.51 lbs; failing at the bottom decreases it by 5.51 lbs.
Overload: After 1 successful session, Training Max will be suggested to increase by 11.02 lbs.
Overload: After 1 successful session, Training Max will be suggested to increase by 5.51 lbs.
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5.51 lbs; failing at the bottom decreases it by 5.51 lbs.
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5.51 lbs; failing at the bottom decreases it by 5.51 lbs.