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5/3/1 For Beginners (Reddit)

Strength

3 weeks / 3 days per week

"5/3/1 for Beginners" is a popular version of the 5/3/1 program that has been adapted by various individuals and shared on Reddit forums. This program is intended for beginner lifters who are new to strength training or who have limited experience with the 5/3/1 program.

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5/3/1 For Beginners (Reddit) Volume Overview

Sets per Week (Main vs Accessory)

012243648Week 1Week 2Week 3
Main/Supplemental
Accessories

3

Weeks

48

Avg Sets/Week

216

Avg Reps/Week

3

Days/Week

Average Intensity by Week

W169%W274%W379%

Reviews

0 reviews

Week 1

Day 1

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental
5 x 5 reps

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental
5 x 5 reps

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental
5 x 5 reps

Exercise

Supplemental
5 x 5 reps

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Week 2

Day 1

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Supplemental
5 x 5 reps

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Supplemental
5 x 5 reps

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Supplemental
5 x 5 reps

Exercise

Supplemental
5 x 5 reps

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Week 3

Day 1

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Supplemental
5 x 5 reps

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Supplemental
5 x 5 reps

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Supplemental
5 x 5 reps

Exercise

Supplemental
5 x 5 reps

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

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