Workout Routine

4 Day Total Package.

by heldjr

Follows the 5/3/1 format with a full body workout.

Starting TM is 90% of 1RM.

Workouts

Day 1 - Week 1

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
120 sec
2
50% TM
5
120 sec
3
60% TM
5
120 sec
4
65% TM
5
120 sec
5
75% TM
5
120 sec
6
85% TM
5 +
amrap
120 sec

squat

6 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec

bench press

3 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec

single arm row

3 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec

seated overhead press

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec

curl

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec

overhead triceps extensions

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
50% TM
15
60 sec
2
50% TM
15
60 sec
3
50% TM
15
60 sec

Cable crunch

3 sets

Day 2 - Week 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
120 sec
2
50% TM
5
120 sec
3
60% TM
5
120 sec
4
65% TM
5
120 sec
5
75% TM
5
120 sec
6
85% TM
5 +
amrap
120 sec

bench press

6 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec

lat pulldown

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec

leg curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec

hammer curl

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec

tricep pushdown

3 sets

ab wheel

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

ab wheel

3 sets

Day 3 - Week 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
120 sec
2
50% TM
5
120 sec
3
60% TM
5
120 sec
4
65% TM
5
120 sec
5
75% TM
5
120 sec
6
85% TM
5 +
amrap
120 sec

deadlift

6 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec

incline bench press

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec

barbell row

3 sets

EZ Bar Curls

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec

EZ Bar Curls

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec

skull crushers

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec

shrug

3 sets

hanging leg raises

Set
Reps
Rest time
1
12
60 sec
2
12
60 sec
3
12
60 sec

hanging leg raises

3 sets

Day 4 - Week 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
120 sec
2
50% TM
5
120 sec
3
60% TM
5
120 sec
4
65% TM
5
120 sec
5
75% TM
5
120 sec
6
85% TM
5 +
amrap
120 sec

overhead press

6 sets

Assisted pull ups

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Assisted pull ups

3 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Dips

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec

leg press

3 sets

push-ups

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

push-ups

3 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec

reverse curl

3 sets

mountain climbers

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

mountain climbers

3 sets

Day 1 - Week 2

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
120 sec
2
50% TM
5
120 sec
3
60% TM
3
120 sec
4
70% TM
3
120 sec
5
80% TM
3
120 sec
6
90% TM
3 +
amrap
120 sec

squat

6 sets

Dumbbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12
60 sec
2
50% TM
12
60 sec
3
50% TM
12
60 sec
4
50% TM
12
60 sec
5
50% TM
12
60 sec

Dumbbell Bench Press

5 sets

One Arm Dumbbell Row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12
60 sec
2
50% TM
12
60 sec
3
50% TM
12
60 sec
4
50% TM
12
60 sec
5
50% TM
12
60 sec

One Arm Dumbbell Row

5 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
50% TM
15
60 sec
2
50% TM
15
60 sec
3
50% TM
15
60 sec
4
50% TM
15
60 sec
5
50% TM
15
60 sec

Cable crunch

5 sets

Day 2 - Week 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
120 sec
2
50% TM
5
120 sec
3
60% TM
5
120 sec
4
70% TM
3
120 sec
5
80% TM
3
120 sec
6
90% TM
3 +
amrap
120 sec

bench press

6 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec
5
–
–
10 +
amrap
60 sec

pullup

5 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec
4
10
60 sec
5
10 +
amrap
60 sec

Dips

5 sets

ab wheel

Set
Reps
Rest time
1
12
60 sec
2
12
60 sec
3
12
60 sec
4
12
60 sec
5
12 +
amrap
60 sec

ab wheel

5 sets

Day 3 - Week 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
120 sec
2
50% TM
5
120 sec
3
60% TM
5
120 sec
4
70% TM
3
120 sec
5
80% TM
3
120 sec
6
90% TM
3 +
amrap
120 sec

deadlift

6 sets

push-ups

Set
Reps
Rest time
1
12
60 sec
2
12
60 sec
3
12
60 sec
4
12
60 sec
5
12 +
amrap
60 sec

push-ups

5 sets

Dumbbell Shrugs

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12
60 sec
2
50% TM
12
60 sec
3
50% TM
12
60 sec
4
50% TM
12
60 sec
5
50% TM
12 +
amrap
60 sec

Dumbbell Shrugs

5 sets

hanging leg raises

Set
Reps
Rest time
1
12
60 sec
2
12
60 sec
3
12
60 sec
4
12
60 sec
5
12
60 sec

hanging leg raises

5 sets

Day 4 - Week 2

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
120 sec
2
50% TM
5
120 sec
3
60% TM
5
120 sec
4
70% TM
3
120 sec
5
80% TM
3
120 sec
6
90% TM
3 +
amrap
120 sec

overhead press

6 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12
60 sec
2
50% TM
12
60 sec
3
50% TM
12
60 sec
4
50% TM
12
60 sec
5
50% TM
12 +
amrap
60 sec

curl

5 sets

lying barbell triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12
60 sec
2
50% TM
12
60 sec
3
50% TM
12
60 sec
4
50% TM
12
60 sec
5
50% TM
12 +
amrap
60 sec

lying barbell triceps extensions

5 sets

plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec
4
60 sec
60 sec
5
60 sec
60 sec

plank

5 sets

Day 1 - Week 3

squat

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
120 sec
2
55% TM
5
120 sec
3
65% TM
5
120 sec
4
75% TM
5
120 sec
5
85% TM
3
120 sec
6
95% 1RM
1 +
amrap
120 sec

squat

6 sets

Dumbbell Bench Press

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

Dumbbell Bench Press

5 sets

One Arm Dumbbell Row

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

One Arm Dumbbell Row

5 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15
60 sec
2
60% TM
15
60 sec
3
60% TM
15
60 sec
4
60% TM
15
60 sec
5
60% TM
15 +
amrap
60 sec

Cable crunch

5 sets

Day 2 - Week 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
120 sec
2
55% TM
5
120 sec
3
65% TM
5
120 sec
4
75% TM
5
120 sec
5
85% TM
3
120 sec
6
95% 1RM
1 +
amrap
120 sec

bench press

6 sets

Pull-up

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec
4
10
60 sec
5
10 +
amrap
60 sec

Pull-up

5 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
12
60 sec
2
12
60 sec
3
12
60 sec
4
12
60 sec
5
12
60 sec

Dips

5 sets

ab wheel

Set
Reps
Rest time
1
12
60 sec
2
12
60 sec
3
12
60 sec
4
12
60 sec
5
12
60 sec

ab wheel

5 sets

Day 3 - Week 3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
120 sec
2
55% TM
5
120 sec
3
65% TM
5
120 sec
4
75% TM
5
120 sec
5
85% TM
3
120 sec
6
95% TM
1 +
amrap
120 sec

deadlift

6 sets

push-ups

Set
Reps
Rest time
1
12
60 sec
2
12
60 sec
3
12
60 sec
4
12
60 sec
5
12
60 sec

push-ups

5 sets

Dumbbell Shrugs

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

Dumbbell Shrugs

5 sets

hanging leg raises

Set
Reps
Rest time
1
12
60 sec
2
12
60 sec
3
12
60 sec
4
12
60 sec
5
12 +
amrap
60 sec

hanging leg raises

5 sets

Day 4 - Week 3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
120 sec
2
55% TM
5
120 sec
3
65% TM
5
120 sec
4
75% TM
5
120 sec
5
85% TM
3
120 sec
6
95% TM
1 +
amrap
120 sec

overhead press

6 sets

curl

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

curl

5 sets

lying barbell triceps extensions

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

lying barbell triceps extensions

5 sets

plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec
4
60 sec
60 sec
5
60 sec
60 sec

plank

5 sets