5-3-1 Beginner’s Workout Program

File format: PDF (with video tutorials for the exercises)

531 is a popular and proven barbell strength training methodology developed by Jim Wendler, an elite powerlifter and long-time strength coach. This is a variation of 5/3/1 designed for beginners, and while the focus is on building strength in the squat, bench press, deadlift, and overhead press, the routine is also highly effective for goals like building muscle, getting toned, or losing fat assuming you follow your meal plan.

Workout frequency: 3x per week
Session duration: 75 – 90 mins