Plans

Full Body 3 days/week ~1h 29min–1h 41min

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 the barbell squat, bench press, deadlift, and 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 89–101 minutes fit your schedule; the average is 94 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 the barbell squat with the bench press, Day 2 pairs the deadlift with the overhead press, and Day 3 pairs the bench press with the 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 the barbell squat and deadlift, and 2.5 kg to the TMs for the bench press and 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

+ Clear three-day structure with two main lifts per session and repeated practice on the barbell squat and bench press.

+ 5×5 FSL adds submaximal volume on the same main lift after the heavier work.

+ The plus sets provide performance feedback through additional clean reps without requiring a weekly 1RM test.

− With two full main-lift blocks and 150 assistance reps, workouts in this hitPR version take 89–101 minutes, averaging 94 minutes.

− The barbell deadlift and overhead press appear once per week, while the squat and bench press appear twice.

− Automatic TM increases and fixed 50-rep assistance choices are less flexible than Wendler’s original instructions.

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5

Front

Back

Triceps

24.5

Chest

23.5

Quads

Front Delts

Glutes

18.5

Adductors

10.5

Upper Back

Rear Delts

Core

Lats

7.5

Biceps

Forearms

Hamstrings

Lower Back

Side Delts

Upper Traps

Plan Structure

Your Training Max (TM)

Enter your TM for each lift and every percentage gets its weight, rounded to 2,5 kg. The values stay in this tab and are not stored anywhere.

barbell squat kg barbell bench press kg barbell deadlift kg barbell overhead press kg

Week 1 · Day 1

5 exercises · 31 sets · ~1h 30min

barbell squat

MAIN

Set	% TM	Weight	Reps
1	65%	—	5
2	75%	—	5
3	85%	—	5+
4–8	65%	—	5

barbell bench press

MAIN

Set	% TM	Weight	Reps
1	65%	—	5
2	75%	—	5
3	85%	—	5+
4–8	65%	—	5

triceps dip

Goal: 50 reps totalRest 60 sec

5 × 10

sets × reps

If you cannot yet complete 50 total reps: Choose assisted triceps dip (kneeling).

chin-up

Goal: 50 reps totalRest 60 sec

5 × 10

sets × reps

If you cannot yet complete 50 total reps: Choose lever assisted chin-up.

wheel rollout

Goal: 50 reps totalRest 60 sec

5 × 10

sets × reps

“+” means as many clean reps as possible (AMRAP).