Gymscore · Program schedule
5/3/1 for Beginners: Program schedule
The Gymscore 5/3/1 beginner template uses a training max to organize the main lifts across repeating rep waves. Its sessions pair main-lift work with First Set Last sets and assistance, so the weekly plan is more detailed than a simple add-weight-every-session routine.
Who this template suits
A lifter who wants three scheduled sessions and is comfortable using a training max and planned changes in reps.
When to choose another option
You want to select weights without percentage calculations, or the two-main-lift sessions exceed your available time.
Template length
12 weeks
The saved plan has three sessions per week and 12 weeks of content. It groups three working weeks and a deload into four-week cycles.
Check out this program in Gymscore →
About this version
This guide explains the template available in Gymscore. It is an independently maintained adaptation, not an official edition of the original program or an endorsement by its creator. Check the original source when you need that exact version.
Equipment
- barbell
- squat rack
- bench
- weight plates
- pull-up bar
- dumbbells
Sample sessions from each phase
These are the first scheduled sessions in each phase of the current Gymscore template. Later weeks can change the load, reps or workout order. Review the full plan in the app before starting.
1. Cycle 1 — 5s Week, 3s Week, 1s Week, Deload · weeks 1–4
5s Week
Squat + Bench Day · Squat (main) / Bench (main) / Assistance
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 3 | 5/5/5+ | 3 min |
| Barbell Back Squat (FSL) | 5 | 5 | 2 min |
| Bench Press | 3 | 5/5/5+ | 2 min |
| Bench Press (FSL) | 5 | 5 | 90s |
| Dumbbell Row | 5 | 10 | 60s |
| Dip | 5 | 10 | 60s |
| Hanging Leg Raise | 5 | 10 | 60s |
Deadlift + OHP Day · Deadlift (main) / OHP (main) / Assistance
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Deadlift | 3 | 5/5/5+ | 3 min |
| Barbell Deadlift (FSL) | 5 | 5 | 2 min |
| Overhead Press | 3 | 5/5/5+ | 2 min |
| Overhead Press (FSL) | 5 | 5 | 90s |
| Chin-ups | 5 | 10 | 60s |
| Push-ups | 5 | 15 | 60s |
| Dumbbell Lunges | 4 | 10 each leg | 60s |
Bench + Squat Day · Bench (main) / Squat (main) / Assistance
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 3 | 5/5/5+ | 2 min |
| Bench Press (FSL) | 5 | 5 | 90s |
| Barbell Back Squat | 3 | 5/5/5+ | 3 min |
| Barbell Back Squat (FSL) | 5 | 5 | 2 min |
| Lat Pulldown | 5 | 10 | 60s |
| Dumbbell Shoulder Press | 4 | 10 | 60s |
| Ab Wheel Rollout | 4 | 10 | 60s |
2. Cycles 2-3 · weeks 5–12
5s Week (Cycles 2-3)
Squat + Bench Day · Squat / Bench / Assistance
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 3 | 5/5/5+ | 3 min |
| Barbell Back Squat (FSL) | 5 | 5 | 2 min |
| Bench Press | 3 | 5/5/5+ | 2 min |
| Bench Press (FSL) | 5 | 5 | 90s |
| Dumbbell Row | 5 | 10 | 60s |
| Dip | 5 | 10 | 60s |
| Hanging Leg Raise | 5 | 10 | 60s |
Deadlift + OHP Day · Deadlift / OHP / Assistance
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Deadlift | 3 | 5/5/5+ | 3 min |
| Barbell Deadlift (FSL) | 5 | 5 | 2 min |
| Overhead Press | 3 | 5/5/5+ | 2 min |
| Overhead Press (FSL) | 5 | 5 | 90s |
| Chin-ups | 5 | 10 | 60s |
| Push-ups | 5 | 15 | 60s |
| Dumbbell Lunges | 4 | 10 each leg | 60s |
Bench + Squat Day · Bench / Squat / Assistance
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 3 | 5/5/5+ | 2 min |
| Bench Press (FSL) | 5 | 5 | 90s |
| Barbell Back Squat | 3 | 5/5/5+ | 3 min |
| Barbell Back Squat (FSL) | 5 | 5 | 2 min |
| Lat Pulldown | 5 | 10 | 60s |
| Dumbbell Shoulder Press | 4 | 10 | 60s |
| Ab Wheel Rollout | 4 | 10 | 60s |
Questions answered
How often does this version train?
Three times per week, with two main lifts in the standard sessions and additional assistance.
When does the template raise its training max?
Its saved rules place increases between cycles. The scheduled deload makes each complete cycle four weeks.
Is First Set Last the same as Boring But Big?
No. This template includes First Set Last sets; the separate Boring But Big template uses a different supplemental volume structure.