Workout Routine

3 Day 5/3/1 for Climbing Supplementation

by davidgilroy

Experimenting with a 3 day 5/3/1 program to be used alongside regular climbing practice.

Workouts

Week 1 Day 1

bench press

Set

Intensity

Weight

Reps

Rest time

65% TM

100 sec

75% TM

100 sec

85% TM

5 +

amrap

Prog. Overload

100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase TM by 2.5 kg

Extra 3+ reps, increase TM by 5 kg

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

squat

Set

Intensity

Weight

Reps

Rest time

65% TM

100 sec

75% TM

100 sec

85% TM

5 +

amrap

Prog. Overload

100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase TM by 2.5 kg

Extra 3+ reps, increase TM by 5 kg

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

bent over row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Windshield Wipers

Set

Intensity

Weight

Reps

Rest time

100 sec

Happy Flappies

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Week 1 Day 2

overhead press

Set

Intensity

Weight

Reps

Rest time

65% TM

100 sec

75% TM

100 sec

85% TM

5 +

amrap

Prog. Overload

100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase TM by 2.5 kg

Extra 3+ reps, increase TM by 5 kg

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

deadlift

Set

Intensity

Weight

Reps

Rest time

65% TM

100 sec

75% TM

100 sec

85% TM

5 +

amrap

Prog. Overload

100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase TM by 2.5 kg

Extra 3+ reps, increase TM by 5 kg

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

pullup

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Cable crunch

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Skushers

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

seated curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Week 1 Day 3

bench press

Set

Intensity

Weight

Reps

Rest time

70% TM

100 sec

80% TM

100 sec

90% TM

3 +

amrap

Prog. Overload

100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase TM by 2.5 kg

Extra 3+ reps, increase TM by 5 kg

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

squat

Set

Intensity

Weight

Reps

Rest time

70% TM

100 sec

80% TM

100 sec

90% TM

3 +

amrap

Prog. Overload

100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase TM by 2.5 kg

Extra 3+ reps, increase TM by 5 kg

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

bent over row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Windshield Wipers

Set

Intensity

Weight

Reps

Rest time

100 sec

Happy Flappies

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Week 2 Day 1

overhead press

Set

Intensity

Weight

Reps

Rest time

70% TM

100 sec

80% TM

100 sec

90% TM

3 +

amrap

Prog. Overload

100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase TM by 2.5 kg

Extra 3+ reps, increase TM by 5 kg

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

deadlift

Set

Intensity

Weight

Reps

Rest time

70% TM

100 sec

80% TM

100 sec

90% TM

3 +

amrap

Prog. Overload

100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase TM by 2.5 kg

Extra 3+ reps, increase TM by 5 kg

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

pullup

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Cable crunch

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Skushers

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

seated curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Week 2 Day 2

bench press

Set

Intensity

Weight

Reps

Rest time

75% TM

100 sec

85% TM

100 sec

95% TM

1 +

amrap

Prog. Overload

100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase TM by 2.5 kg

Extra 3+ reps, increase TM by 5 kg

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

squat

Set

Intensity

Weight

Reps

Rest time

75% TM

100 sec

85% TM

100 sec

95% TM

1 +

amrap

Prog. Overload

100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase TM by 2.5 kg

Extra 3+ reps, increase TM by 5 kg

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

bent over row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Windshield Wipers

Set

Intensity

Weight

Reps

Rest time

100 sec

Happy Flappies

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Week 2 Day 3

overhead press

Set

Intensity

Weight

Reps

Rest time

75% TM

100 sec

85% TM

100 sec

95% TM

1 +

amrap

Prog. Overload

100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase TM by 2.5 kg

Extra 3+ reps, increase TM by 5 kg

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

deadlift

Set

Intensity

Weight

Reps

Rest time

75% TM

100 sec

85% TM

100 sec

95% TM

1 +

amrap

Prog. Overload

100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase TM by 2.5 kg

Extra 3+ reps, increase TM by 5 kg

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

pullup

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Cable crunch

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Skushers

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

seated curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Week 3 Day 1

bench press

Set

Intensity

Weight

Reps

Rest time

65% TM

100 sec

75% TM

100 sec

85% TM

5 +

amrap

Prog. Overload

100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase TM by 2.5 kg

Extra 3+ reps, increase TM by 5 kg

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

squat

Set

Intensity

Weight

Reps

Rest time

65% TM

100 sec

75% TM

100 sec

85% TM

5 +

amrap

Prog. Overload

100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase TM by 2.5 kg

Extra 3+ reps, increase TM by 5 kg

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

bent over row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Windshield Wipers

Set

Intensity

Weight

Reps

Rest time

100 sec

Happy Flappies

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Week 3 Day 2

overhead press

Set

Intensity

Weight

Reps

Rest time

65% TM

100 sec

75% TM

100 sec

85% TM

5 +

amrap

Prog. Overload

100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase TM by 2.5 kg

Extra 3+ reps, increase TM by 5 kg

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

deadlift

Set

Intensity

Weight

Reps

Rest time

65% TM

100 sec

75% TM

100 sec

85% TM

5 +

amrap

Prog. Overload

100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase TM by 2.5 kg

Extra 3+ reps, increase TM by 5 kg

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

pullup

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Cable crunch

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Skushers

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

seated curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Week 3 Day 3

bench press

Set

Intensity

Weight

Reps

Rest time

70% TM

100 sec

80% TM

100 sec

90% TM

3 +

amrap

Prog. Overload

100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase TM by 2.5 kg

Extra 3+ reps, increase TM by 5 kg

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

squat

Set

Intensity

Weight

Reps

Rest time

70% TM

100 sec

80% TM

100 sec

90% TM

3 +

amrap

Prog. Overload

100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase TM by 2.5 kg

Extra 3+ reps, increase TM by 5 kg

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

bent over row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Windshield Wipers

Set

Intensity

Weight

Reps

Rest time

100 sec

Happy Flappies

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Week 4 Day 1

overhead press

Set

Intensity

Weight

Reps

Rest time

70% TM

100 sec

80% TM

100 sec

90% TM

3 +

amrap

Prog. Overload

100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase TM by 2.5 kg

Extra 3+ reps, increase TM by 5 kg

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

deadlift

Set

Intensity

Weight

Reps

Rest time

70% TM

100 sec

80% TM

100 sec

90% TM

3 +

amrap

Prog. Overload

100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase TM by 2.5 kg

Extra 3+ reps, increase TM by 5 kg

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

pullup

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Cable crunch

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Skushers

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

seated curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Week 4 Day 2

bench press

Set

Intensity

Weight

Reps

Rest time

75% TM

100 sec

85% TM

100 sec

95% TM

1 +

amrap

Prog. Overload

100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase TM by 2.5 kg

Extra 3+ reps, increase TM by 5 kg

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

squat

Set

Intensity

Weight

Reps

Rest time

75% TM

100 sec

85% TM

100 sec

95% TM

1 +

amrap

Prog. Overload

100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase TM by 2.5 kg

Extra 3+ reps, increase TM by 5 kg

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

bent over row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Windshield Wipers

Set

Intensity

Weight

Reps

Rest time

100 sec

Happy Flappies

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Week 4 Day 3

overhead press

Set

Intensity

Weight

Reps

Rest time

75% TM

100 sec

85% TM

100 sec

95% TM

1 +

amrap

Prog. Overload

100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase TM by 2.5 kg

Extra 3+ reps, increase TM by 5 kg

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

deadlift

Set

Intensity

Weight

Reps

Rest time

75% TM

100 sec

85% TM

100 sec

95% TM

1 +

amrap

Prog. Overload

100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase TM by 2.5 kg

Extra 3+ reps, increase TM by 5 kg

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

pullup

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Cable crunch

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Skushers

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

seated curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Week 5 Day 1

bench press

Set

Intensity

Weight

Reps

Rest time

40% TM

100 sec

50% TM

100 sec

60% TM

100 sec

squat

Set

Intensity

Weight

Reps

Rest time

40% TM

100 sec

50% TM

100 sec

60% TM

100 sec

bent over row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Windshield Wipers

Set

Intensity

Weight

Reps

Rest time

100 sec

Happy Flappies

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Week 5 Day 2

overhead press

Set

Intensity

Weight

Reps

Rest time

40% TM

100 sec

50% TM

100 sec

60% TM

100 sec

deadlift

Set

Intensity

Weight

Reps

Rest time

40% TM

100 sec

50% TM

100 sec

60% TM

100 sec

pullup

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Cable crunch

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Skushers

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

seated curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Workout Routine

3 Day 5/3/1 for Climbing Supplementation

Workouts

Week 1 Day 1

bench press

Set

Intensity

Weight

Reps

Rest time

Progressive Overload

bench press

3 sets

squat

Set

Intensity

Weight

Reps

Rest time

Progressive Overload

squat

3 sets

bent over row

Set

Intensity

Weight

Reps

Rest time

bent over row

3 sets

Windshield Wipers

Set

Intensity

Weight

Reps

Rest time

Windshield Wipers

3 sets

Happy Flappies

Set

Intensity

Weight

Reps

Rest time

Happy Flappies

3 sets

calf raise

Set

Intensity

Weight

Reps

Rest time

calf raise

3 sets

Week 1 Day 2

overhead press

Set

Intensity

Weight

Reps

Rest time

Progressive Overload

overhead press

3 sets

deadlift

Set

Intensity

Weight

Reps

Rest time

Progressive Overload

deadlift

3 sets

pullup

Set

Intensity

Weight

Reps

Rest time

pullup