5/3/1 for Beginners (Black Iron Beast)
Strength
3 weeks / 3 days per week
The real 5/3/1 from Reddit with the Template from Blackironbeast.com Lets Go !
Run 5/3/1 for Beginners (Black Iron Beast) in the App
Track your workouts, calculate your percentages, and hit PRs with KeyLifts
5/3/1 for Beginners (Black Iron Beast) Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
18
Avg Sets/Week
74
Avg Reps/Week
3
Days/Week
Average Intensity by Week
Reviews
0 reviews
Week 1
Day 1
Squat
Main5 x 65%
5 x 75%
5 x 85%
Bench Press
Supplemental5 x 65%
5 x 75%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
Press
Main5 x 65%
5 x 75%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Bench Press
Main5 x 65%
5 x 75%
5 x 85%
Squat
Supplemental5 x 65%
5 x 75%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Squat
Main3 x 70%
3 x 80%
3 x 90%
Bench Press
Supplemental5 x 65%
5 x 75%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Deadlift
Main3 x 70%
3 x 80%
3 x 90%
Press
Main3 x 70%
3 x 80%
3 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Bench Press
Main3 x 70%
3 x 80%
3 x 90%
Squat
Supplemental5 x 65%
5 x 75%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Squat
Main5 x 75%
3 x 85%
1 x 95%
Bench Press
Supplemental5 x 65%
5 x 75%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Deadlift
Main5 x 75%
3 x 85%
1 x 95%
Press
Main5 x 75%
3 x 85%
1 x 95%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Bench Press
Main5 x 75%
3 x 85%
1 x 95%
Squat
Supplemental5 x 65%
5 x 75%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
More templates like 5/3/1 for Beginners (Black Iron Beast)
Faleev minimal - wave 1
Strength4 weeks / 5 days per week3/5/1 3 Day 2 Day Alternating SBD Anchor
Strength6 weeks / 2 days per week3/5/1 3 Day 2 Day Alternating SBD Leader
Strength6 weeks / 2 days per weekGeneral Development
Strength4 weeks / 4 days per week
Browse More Templates
Frequently Asked Questions about 5/3/1 for Beginners (Black Iron Beast)
How long is the 5/3/1 for Beginners (Black Iron Beast) program?
The 5/3/1 for Beginners (Black Iron Beast) program is 3 weeks long, with 3 training days per week.
What is the goal of 5/3/1 for Beginners (Black Iron Beast)?
The primary goal of 5/3/1 for Beginners (Black Iron Beast) is to help you Strength.
Who is 5/3/1 for Beginners (Black Iron Beast) designed for?
5/3/1 for Beginners (Black Iron Beast) is designed for all lifters looking to Strength.
How do I track 5/3/1 for Beginners (Black Iron Beast) workouts?
You can track 5/3/1 for Beginners (Black Iron Beast) workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.