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 with the real schedules and progression contracts used inside IronFlow.
Focus
Strength
Methodology
How this page was put together
These pages are reviewed against IronFlow's current public program library, released app capabilities, and public training references.
Updated
June 30, 2026
Built from
IronFlow's current program library, import flows, released calculators, and app capabilities as of June 30, 2026.
Use this page for
Narrowing the program library to a smaller shortlist that matches your schedule, experience, or equipment.
Start with the right variation
The 5/3/1 family covers very different training volumes, schedules, and experience levels.
Keep percentage work visible
Preview the template before you start, then keep the planned sets and training-max work organized in the app.
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.
5/3/1 Boring But Big
Jim Wendler's 5/3/1 strength work paired with big 5x10 back-off volume for size.
5/3/1 for Beginners
A simple 3-day 5/3/1 entry point that keeps full-body frequency and manageable progression.
5/3/1 Building the Monolith
A high-volume 5/3/1 variant built around big compounds and dense supplemental work.
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.
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