Jim Wendler's 5/3/1: beginner variant and training max
On this page
The beginner variant
Wendler usually tells everyone to do the program as is, whatever their experience. For beginners training without guidance he recommends the basic program. He allows one modification: full-body training three days a week, with two main lifts per session instead of one.1
| Day | Main lifts | Then |
|---|---|---|
| Monday | Squat and bench, with 5/3/1 sets and 5×5 “First Set Last” (FSL) | Assistance work |
| Wednesday | Deadlift and press, same setup | Assistance work |
| Friday | Bench and squat, same setup | Assistance work |
The exact meaning of “First Set Last” and of the percentages by week is defined in the 5/3/1 book, not on the page read.
Training max and rep quality
All percentages are calculated on the training max, not the real max. For the beginner variant the page gives 80–85% of the max.1 A post reproduced on the site (written by another forum user) says 90% was the recommended starting point and that the training max adapts to goals.2
Wendler's rule: no rep should be slow, grinding or with poor technique. If a rep fails that standard during the cycle, you do not increase the training max.1
Illustrative example
Squat with an estimated max of 100 kg: a training max at 85% is 85 kg and every percentage is calculated on 85 kg. Made-up numbers to show the mechanism.
Assistance work
Each day one exercise per category (push, pull, single leg or core), with 50–100 total reps per exercise, choosing the sets you like. Starting standards given for a beginner: 10 chin-ups, 35 push-ups, 20 dips, dumbbell squats at half body weight for 20 reps.1
Conditioning
On free days the page includes running or conditioning, with a warning not to overdo it: it follows the 5/3/1 “50% rule”, which the page does not explain. How much endurance load fits needs care: compatibility with a running or cycling plan not assessed.1
Limits
- The source is the author's own site, which sells the books. It describes the system and does not evaluate it with a study.
- This is only the beginner variant: the basic 5/3/1 has other setups (for example the four-week cycle) described in the book, which was not read.
- For the general evidence on loading and volume see Strength, size and power.
Sources
- Jim Wendler, The 5/3/1 Philosophy for Beginners, 2011. jimwendler.com. Page read; author source.
- Jim Wendler, The Training Max: What You Need to Know, 2016 (forum user text reproduced on the site). jimwendler.com. Page read.
Sources re-read on 29 October 2026.