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5/3/1 For Beginners (Reddit)

Strength3 weeks · 3 days per week
beginnerOther

What this template is

"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.

5/3/1 For Beginners (Reddit) is listed for beginner lifters. Confirm that its volume, frequency, and progression match your current training experience.

Run 5/3/1 For Beginners (Reddit) in KeyLifts

Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.

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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%

How to evaluate 5/3/1 For Beginners (Reddit)

This three-day 5/3/1 for Beginners adaptation gives newer lifters repeated practice on the major lifts while using percentage-based loading. It is most useful when the lifter already knows the movements well enough to train independently but still benefits from a simple schedule and steady progression.

Good fit when

  • Newer lifters who can perform the major lifts consistently
  • People who prefer three nonconsecutive training days
  • Lifters moving from an unstructured routine into percentage-based programming

Consider another program when

  • Someone who still needs hands-on instruction for the lifts
  • A lifter who can progress effectively with a simpler workout-to-workout linear progression
  • Anyone who cannot complete the scheduled supplemental work with stable technique

How progression works

Base the work on a conservative training max and follow the template's planned increases. A training max is a programming input, not a test of the heaviest weight you can lift that day.

Recovery considerations

Use the days between sessions for recovery and keep optional assistance subordinate to the primary work. If technique or bar speed deteriorates across sessions, adding more work is unlikely to solve the problem.

What makes this variation different

Unlike a pure novice linear progression that may add weight every workout, 5/3/1 organizes loading through percentage-based cycles. That slower structure can be easier to sustain but is not automatically better for every brand-new lifter.

Common mistakes

  • Setting the training max from an optimistic one-rep-max estimate
  • Turning every final set into a maximal effort
  • Adding enough assistance to obscure whether the base program is working
  • Calling it the original published program without acknowledging that this page represents a community adaptation

5/3/1 For Beginners (Reddit) Weekly Schedule

Week 1

Day 1

Squat

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Squat

Supplemental

5 × 5 reps at 65%

Bench Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Bench Press

Supplemental

5 × 5 reps at 65%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Day 2

Deadlift

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Deadlift

Supplemental

5 × 5 reps at 65%

Overhead Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Overhead Press

Supplemental

5 × 5 reps at 65%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Day 3

Bench Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Bench Press

Supplemental

5 × 5 reps at 65%

Squat

Supplemental

5 × 5 reps at 65%

Squat

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Week 2

Day 1

Squat

Main

3 reps at 70%

3 reps at 80%

3 reps at 90%

Squat

Supplemental

5 × 5 reps at 70%

Bench Press

Main

3 reps at 70%

3 reps at 80%

3 reps at 90%

Bench Press

Supplemental

5 × 5 reps at 70%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Day 2

Deadlift

Main

3 reps at 70%

3 reps at 80%

3 reps at 90%

Deadlift

Supplemental

5 × 5 reps at 70%

Overhead Press

Main

3 reps at 70%

3 reps at 80%

3 reps at 90%

Overhead Press

Supplemental

5 × 5 reps at 70%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Day 3

Bench Press

Main

3 reps at 70%

3 reps at 80%

3 reps at 90%

Bench Press

Supplemental

5 × 5 reps at 70%

Squat

Supplemental

5 × 5 reps at 70%

Squat

Main

3 reps at 70%

3 reps at 80%

3 reps at 90%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Week 3

Day 1

Squat

Main

5 reps at 75%

3 reps at 85%

1 reps at 95%

Squat

Supplemental

5 × 5 reps at 75%

Bench Press

Main

5 reps at 75%

3 reps at 85%

1 reps at 95%

Bench Press

Supplemental

5 × 5 reps at 75%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Day 2

Deadlift

Main

5 reps at 75%

3 reps at 85%

1 reps at 95%

Deadlift

Supplemental

5 × 5 reps at 75%

Overhead Press

Main

5 reps at 75%

3 reps at 85%

1 reps at 95%

Overhead Press

Supplemental

5 × 5 reps at 75%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Day 3

Bench Press

Main

5 reps at 75%

3 reps at 85%

1 reps at 95%

Bench Press

Supplemental

5 × 5 reps at 75%

Squat

Supplemental

5 × 5 reps at 75%

Squat

Main

5 reps at 75%

3 reps at 85%

1 reps at 95%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

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Questions about 5/3/1 For Beginners (Reddit)

How long is the 5/3/1 For Beginners (Reddit) program?

5/3/1 For Beginners (Reddit) is represented here as a 3-week template with 3 training days per week.

What is the main goal of 5/3/1 For Beginners (Reddit)?

5/3/1 For Beginners (Reddit) is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.

Who is 5/3/1 For Beginners (Reddit) designed for?

5/3/1 For Beginners (Reddit) is listed for beginner lifters. Confirm that its volume, frequency, and progression match your current training experience.

How can I track 5/3/1 For Beginners (Reddit)?

The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.

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