Workout Routine

3x5 David Routine (Add Preferred Assistance)

by Thornejitsu

3x5 base, add assistance for hypertrophy.

For deadlift do 1 set, to failure (decrease weight again by 40-50 lbs and do 1 more set of AMRAP)

Starting TM is 90% of 1RM.

Workouts

Workout A

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

squat

3 sets

squat assistance

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
65% TM
10
60 sec
3
65% TM
10
60 sec
4
65% TM
10
60 sec
5
65% TM
10
60 sec

squat assistance

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

bench press

3 sets

bench press assistance

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
65% TM
10
60 sec
3
65% TM
10
60 sec
4
65% TM
10
60 sec
5
65% TM
10
60 sec

bench press assistance

5 sets

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

pendlay row

3 sets

Row assistance

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
65% TM
10
60 sec
3
65% TM
10
60 sec
4
65% TM
10
60 sec
5
65% TM
10
60 sec

Row assistance

5 sets

Workout B

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

squat

3 sets

squat assistance

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
65% TM
10
60 sec
3
65% TM
10
60 sec
4
65% TM
10
60 sec
5
65% TM
10
60 sec

squat assistance

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

overhead press

3 sets

Overhead press assistance

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
65% TM
10
60 sec
3
65% TM
10
60 sec
4
65% TM
10
60 sec
5
65% TM
10
60 sec

Overhead press assistance

5 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
2
–
–
5 +
amrap
100 sec

deadlift

2 sets

Deadlift assistance

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec
4
65% TM
10
100 sec
5
65% TM
10
100 sec

Deadlift assistance

5 sets