Wave loading at a glance
IronFlow tracks the wave and shows the calculated set targets for each week.
Beginner strength foundation
Get Strong with 5/3/1.
A beginner-friendly 5/3/1 variation. IronFlow calculates percentage targets so you can focus on training.
- Days / week
- 3
- Weeks
- 4
- Level
- Beginner
- Focus
- Strength
[Fit check]
Is 5/3/1 for Beginners right for you?
Plan profile: Level Beginner · Focus Strength · Training days per week: 3. Confirm the schedule and equipment below before starting.
Who it is for
Training level: Beginner · Plan focus: Strength · Training days per week: 3
Choose another plan if
This plan may not match your schedule or training needs. Training days per week: 3 · Equipment: Barbell, Dumbbell
[Plan at a glance]
Plan at a glance
A beginner-friendly, three-day adaptation of Jim Wendler's 5/3/1 method. How to use: 1. Train 3 days per week (Mon/Wed/Fri) 2. Each day: 2 main lifts + assistance work 3. Calculate Training Max (TM) = 90% of actual 1RM 4. All percentages based on TM, not true max Main lifts (same pattern each day): - Set 1: 5 reps @ 65% - Set 2: 5 reps @ 75% - Set 3: 5+ reps @ 85% (AMRAP) - FSL: 5x5 @ 65% (First Set Last) Assistance (50-100 reps each category): - Push: dips, push-ups, DB press - Pull: rows, pull-ups, curls - Single leg/core: lunges, abs Progression: - After 3 weeks: add 5 lbs upper / 10 lbs lower to TM - Week 4 is optional deload Rest: 3-5 min main lifts, 1-2 min assistance
Max lifts
SquatBench PressDeadliftOverhead Press
Equipment
BarbellDumbbell
[What you are committing to]
- Days / week
- Training days each week: 3
- Weeks
- Planned weeks: 4
- Sample week
- Week 1 (5/5/5+)
[Plan shape]
Plan shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored plan
Plan length
Each block represents one planned week
4
weeks
Week 1
Week 2
Week 3
Week 4
[What is 5/3/1 for Beginners?]
5/3/1 for Beginners is a three-day full-body program by Jim Wendler, modified for novice lifters. It follows the classic wave-loading structure (5/3/1 weeks) with First Set Last (FSL) back-off sets.
[Why IronFlow for 5/3/1 Beginners?]
Why IronFlow for 5/3/1 Beginners?
Calculated sets
Enter your Training Max once. Every percentage-based set is calculated for you, including FSL work.
Progress tracking
Review your Training Max and workout history across cycles.
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[Day-by-day schedule]
Day-by-day schedule
Every exercise below comes from the built-in plan stored in the app.
Day 1
Squat + Bench
4 exercises
Squat
65% x 5 / 75% x 5 / 85% x 5+ / 5 x 65% x 5
Legs
Main: 5 @ 65%, 5 @ 75%, 5+ @ 85% of TM. Last prescribed top set is AMRAP. | FSL (First Set Last) - 5x5 @ 65% of TM.
Bench Press
65% x 5 / 75% x 5 / 85% x 5+ / 5 x 65% x 5
Chest
Main: 5 @ 65%, 5 @ 75%, 5+ @ 85% of TM. Last prescribed top set is AMRAP. | FSL (First Set Last) - 5x5 @ 65% of TM.
Dumbbell Row
3 x 15
Back
Assistance (Pull) - 50-100 total reps.
Leg Raise
3 x 15
Core
Assistance (Core) - 50 total reps.
Day 2
Deadlift + OHP
4 exercises
Deadlift
65% x 5 / 75% x 5 / 85% x 5+ / 5 x 65% x 5
Back
Main: 5 @ 65%, 5 @ 75%, 5+ @ 85% of TM. Last prescribed top set is AMRAP. | FSL (First Set Last) - 5x5 @ 65% of TM.
Overhead Press
65% x 5 / 75% x 5 / 85% x 5+ / 5 x 65% x 5
Shoulders
Main: 5 @ 65%, 5 @ 75%, 5+ @ 85% of TM. Last prescribed top set is AMRAP. | FSL (First Set Last) - 5x5 @ 65% of TM.
Chin-up
3 x 10
Back
Assistance (Pull) - 50-100 total reps. Use band if needed.
Lunge
3 x 12
Legs
Assistance (Single leg) - 50 total reps.
Day 3
Bench + Squat
4 exercises
Bench Press
65% x 5 / 75% x 5 / 85% x 5+ / 5 x 65% x 5
Chest
Main: 5 @ 65%, 5 @ 75%, 5+ @ 85% of TM. Last prescribed top set is AMRAP. | FSL (First Set Last) - 5x5 @ 65% of TM.
Squat
65% x 5 / 75% x 5 / 85% x 5+ / 5 x 65% x 5
Legs
Main: 5 @ 65%, 5 @ 75%, 5+ @ 85% of TM. Last prescribed top set is AMRAP. | FSL (First Set Last) - 5x5 @ 65% of TM.
Dip
3 x 12
Chest
Assistance (Push) - 50-100 total reps.
Dumbbell Curl
2 x 12
Arms
Assistance (Pull) - bonus arm work.
[Progression contract]
How it progresses
When it changes
at the end of the stored block · by your logged decision
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Repeat the current week or load when the required work is missed.
Deloads
A deload or taper is mentioned in the stored plan guidance. Review it before advancing.
[FAQ]
Questions about 5/3/1 for Beginners
Training days per week: 3. Check the day-by-day preview before you start.
Planned weeks: 4. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this plan does not claim to apply it automatically. Use the progression card and source guidance when deciding what to change.
No. You can select and start the plan in guest mode. Signing in is optional for sync and backup.
[Use this plan]