Workout Routine

531 3 Day Full Body

by ritzckrakr

Do it

Starting TM is 90% of 1RM.

Workouts

Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
100 sec
2
85% TM
3
100 sec
3
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 8-10 reps, increase TM by 5 kg
4
75% TM
5
100 sec
5
65% TM
20 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

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

bench press

5 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
100 sec
2
70% TM
8
100 sec
3
70% TM
8
100 sec
4
70% TM
8
100 sec

* Training Max (TM) percentage is based on your deadlift TM.

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 kg.

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

romanian deadlift

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
75% TM
12
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec
4
60% TM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 3-4 reps, increase TM by 2.5 kg

seated cable row

4 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
100 sec
2
75% TM
10
100 sec
3
75% TM
10
100 sec
4
60% TM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.

side lateral raise

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
100 sec
2
75% TM
10
100 sec
3
75% TM
10
100 sec
4
60% TM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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

leg extension

4 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
100 sec
2
80% TM
5
100 sec
3
80% TM
5
100 sec
4
55% TM
5 +
amrap
100 sec

hip thrust

4 sets

Hip Adduction

Set
Intensity
Weight
Reps
Rest time
1
75% TM
12
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec
4
60% TM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Hip Adduction

4 sets

farmer's carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec

farmer's carry

5 sets

Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
100 sec
2
85% TM
3
100 sec
3
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
4
75% TM
3
100 sec
5
65% TM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 kg

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

deadlift

5 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
75% 1RM
10
100 sec
4
60% TM
20 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the TM will be suggested to increase next session.

Progressive Overload
Extra 2-2 reps, increase TM by 2 kg

seated overhead press

4 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec
4
60% 1RM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 3-4 reps, increase 1RM by 5 kg
Extra 5+ reps, increase 1RM by 5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

preacher curl

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
12
100 sec
2
80% TM
12
100 sec
3
80% TM
12
100 sec
4
60% TM
20 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg

tricep pushdown

4 sets

High Row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8
100 sec
2
80% TM
8
100 sec
3
80% TM
8
100 sec
4
60% TM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 3-4 reps, increase TM by 2.5 kg

High Row

4 sets

Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
65% TM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3-5 reps, increase TM by 2.5 kg

Hip Abduction

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
6
130 sec
2
85% TM
6
130 sec
3
85% TM
6
130 sec
4
60% TM
8 +
amrap
Prog. Overload
130 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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

leg press

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
65% 1RM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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

calf raise

3 sets

farmer's carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec

farmer's carry

5 sets

Day 3

leg curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
8
100 sec
2
60% TM
8
100 sec
3
60% TM
8
100 sec

* Training Max (TM) percentage is based on your squat TM.

leg curl

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
100 sec
2
80% TM
5
100 sec
3
80% TM
5
100 sec
4
80% TM
5
100 sec
5
80% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

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

squat

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
8
100 sec
2
85% TM
8
100 sec
3
85% TM
8
100 sec
4
65% TM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2 kg

incline bench press

4 sets

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
30% TM
8
100 sec
2
30% TM
8
100 sec
3
30% TM
8
100 sec
4
15% TM
8 +
amrap
100 sec

* Training Max (TM) percentage is based on your deadlift TM.

pendlay row

4 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
75% TM
12
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec
4
65% TM
8 +
amrap
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.

triceps extension

4 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
65% TM
6 +
amrap
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

seated incline curl

4 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec
4
55% TM
10 +
amrap
100 sec

Dips

4 sets

farmer's carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec

farmer's carry

5 sets