Plans
Full Body (5/3/1 for Beginners)
This hitPR version implements Jim Wendler’s 5/3/1 for Beginners as a three-day full-body program. Each session contains two main lifts using the classic three-week wave followed by 5×5 First Set Last. After that, you complete 50 total reps each of one fixed push, pull, and single-leg/core exercise. Unlike the original, hitPR preselects the assistance exercises and increases the Training Max automatically at the end of each cycle.
Who is this plan for?
- Beginners with sound basic technique in barbell squat, barbell bench press, barbell deadlift, and barbell overhead press; completing a linear program first is not required.
- You can train three days per week and set a conservative Training Max for all four main lifts.
- You want to build strength with submaximal percentages, AMRAP sets, and additional FSL volume instead of having to add weight every session.
- Workouts lasting 89–96 minutes fit your schedule; the average is 93 minutes, with 150 assistance reps in each workout.
How it works
- Three-Week Wave: Week 1 uses 65/75/85% TM for 5/5/5+, Week 2 uses 70/80/90% for 3/3/3+, and Week 3 uses 75/85/95% for 5/3/1+. The final main set is an AMRAP, but it ends before slow grinders or technical breakdown.
- First Set Last: After the three main sets, perform 5×5 with the first work-set percentage: 65% in Week 1, 70% in Week 2, and 75% in Week 3.
- Three Full-Body Days: Day 1 pairs barbell squat with barbell bench press, Day 2 pairs barbell deadlift with barbell overhead press, and Day 3 pairs barbell bench press with barbell squat.
- Assistance Work: Each workout then uses one fixed push, pull, and single-leg/core exercise with a target of 50 total reps. 5×10 is the starting split configured in hitPR; the original allows freer exercise selection and 50–100 total reps per category.
- TM Progression in hitPR: After each three-week cycle, hitPR adds 5 kg to the TMs for barbell squat and barbell deadlift, and 2.5 kg to the TMs for barbell bench press and barbell overhead press. These fixed metric steps are the hitPR adaptation; the app does not check whether the reps stayed fast and technically sound. Adjust the TM manually when needed.
Pros & Limitations
Muscles trained
Avg. hits per week · Primary 1.0 · Secondary 0.5
Plan Structure
5 exercises · 31 sets
~1h 30min
If you cannot yet complete 50 total reps: Choose assisted triceps dip (kneeling).
If you cannot yet complete 50 total reps: Choose lever assisted chin-up.
5 exercises · 31 sets
~1h 36min
5 exercises · 31 sets
~1h 34min
5 exercises · 31 sets
~1h 29min
If you cannot yet complete 50 total reps: Choose assisted triceps dip (kneeling).
If you cannot yet complete 50 total reps: Choose lever assisted chin-up.
5 exercises · 31 sets
~1h 35min
5 exercises · 31 sets
~1h 33min
5 exercises · 31 sets
~1h 29min
If you cannot yet complete 50 total reps: Choose assisted triceps dip (kneeling).
If you cannot yet complete 50 total reps: Choose lever assisted chin-up.
5 exercises · 31 sets
~1h 35min
5 exercises · 31 sets
~1h 33min
Based on Jim Wendler’s “5/3/1 for Beginners,” published August 5, 2016 on JimWendler.com. hitPR preselects one 50-rep assistance exercise for each category and increases the Training Max automatically at the end of each cycle. hitPR is not affiliated with Jim Wendler.
Original: Jim Wendler (2016)Talk to your doctor before starting a new training program, especially if you have pre-existing conditions or haven't trained in a while. Start lighter than you think — good technique always comes before heavy weight.
Start this plan in hitPR
Free. All progression rules pre-configured.