[Collection]
Start with the right variation
The 5/3/1 family covers very different training volumes, schedules, and experience levels.
5/3/1 program guide
Choose the 5/3/1 workout that fits your goal
Compare beginner, hypertrophy, and high-volume 5/3/1 templates by schedule and progression rules.
[Focus]
Strength
[Collection]
Keep percentage work visible
Preview the template before you start, then keep the planned sets and training-max work organized in the app.
[Collection]
Move from reading to training
Each option links to an import-ready plan, so you can choose a variation and start logging without rebuilding it by hand.
[Collection]
5/3/1 programs in the IronFlow library
Compare these 5/3/1 templates by weekly schedule, training volume, and progression before choosing one to run.
3 programs
StrengthIntermediate
5/3/1 Boring But Big
Jim Wendler's 5/3/1 strength work paired with big 5x10 back-off volume for size.
4 Days / week4 weeks
Session order
View program
StrengthBeginner
5/3/1 for Beginners
A simple 3-day 5/3/1 entry point that keeps full-body frequency and manageable progression.
3 Days / week4 weeks
Session order
View program
StrengthIntermediate
5/3/1 Building the Monolith
A high-volume 5/3/1 variant built around big compounds and dense supplemental work.
3 Days / week6 weeks
Session order
View program
[FAQ]
5/3/1 workout questions
5/3/1 for Beginners uses a simpler starting structure, while Boring But Big adds substantial supplemental volume. Choose the variation that matches your training experience, recovery capacity, and current goal.
Both schedules can work when they follow the rules of the specific variation you are running. Review the weekly structure before you start and use the option that fits your available training days.
A training max is the planning number used to calculate percentage-based work. It is not necessarily your all-time best lift, so update it according to the progression rules for your selected 5/3/1 variation.
[More guides]
Explore related program collections
[Program guide]
Beginner strength plans
Browse beginner-friendly strength programs with clear progression, manageable weekly structure, and real templates you can run inside IronFlow.
[Program guide]
Three-day strength plans
Compare three-day strength plans by schedule, progression, and experience level.
[Program guide]
Four-day hypertrophy plans
Compare 4 day hypertrophy programs built for muscle gain, manageable weekly volume, and a cleaner desktop-plus-mobile training workflow.
[More tools]