Workout Routine

5/3/1 5’s PRO + SSL

by vdantr

Starting TM is 85% of 1RM.

Workouts

W1 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
180 sec
2
75% TM
5
180 sec
3
85% TM
5
180 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

military press

3 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
180 sec
2
75% TM
5
180 sec
3
75% TM
5
180 sec
4
75% TM
5
180 sec
5
75% TM
5
180 sec

military press

5 sets

Push

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Push

3 sets

Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Pull

3 sets

Legs/Core

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Legs/Core

3 sets

W1 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
180 sec
2
75% TM
5
180 sec
3
85% TM
5
180 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
180 sec
2
75% TM
5
180 sec
3
75% TM
5
180 sec
4
75% TM
5
180 sec
5
75% TM
5
180 sec

deadlift

5 sets

Push

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Push

3 sets

Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Pull

3 sets

Legs/Core

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Legs/Core

3 sets

W1 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
180 sec
2
75% TM
5
180 sec
3
85% TM
5
180 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
180 sec
2
75% TM
5
180 sec
3
75% TM
5
180 sec
4
75% TM
5
180 sec
5
75% TM
5
180 sec

bench press

5 sets

Push

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Push

3 sets

Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Pull

3 sets

Legs/Core

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Legs/Core

3 sets

W1 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
180 sec
2
75% TM
5
180 sec
3
85% TM
5
180 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
180 sec
2
75% TM
5
180 sec
3
75% TM
5
180 sec
4
75% TM
5
180 sec
5
75% TM
5
180 sec

squat

5 sets

Push

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Push

3 sets

Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Pull

3 sets

Legs/Core

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Legs/Core

3 sets

W2 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
180 sec
2
80% TM
5
180 sec
3
90% TM
5
180 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

military press

3 sets

military press

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

military press

5 sets

Push

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Push

3 sets

Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Pull

3 sets

Legs/Core

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Legs/Core

3 sets

W2 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
180 sec
2
80% TM
5
180 sec
3
90% TM
5
180 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

3 sets

deadlift

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

deadlift

5 sets

Push

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Push

3 sets

Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Pull

3 sets

Legs/Core

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Legs/Core

3 sets

W2 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
180 sec
2
80% TM
5
180 sec
3
90% TM
5
180 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

3 sets

bench press

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

bench press

5 sets

Push

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Push

3 sets

Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Pull

3 sets

Legs/Core

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Legs/Core

3 sets

W2 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
180 sec
2
80% TM
5
180 sec
3
90% TM
5
180 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

3 sets

squat

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

squat

5 sets

Push

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Push

3 sets

Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Pull

3 sets

Legs/Core

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Legs/Core

3 sets

W3 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
180 sec
2
85% TM
5
180 sec
3
95% TM
5
180 sec

military press

3 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
180 sec
2
85% TM
5
180 sec
3
85% TM
5
180 sec
4
85% TM
5
180 sec
5
85% TM
5
180 sec

military press

5 sets

Push

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Push

3 sets

Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Pull

3 sets

Legs/Core

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Legs/Core

3 sets

W3 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
180 sec
2
85% TM
5
180 sec
3
95% TM
5
180 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
180 sec
2
85% TM
5
180 sec
3
85% TM
5
180 sec
4
85% TM
5
180 sec
5
85% TM
5
180 sec

deadlift

5 sets

Push

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Push

3 sets

Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Pull

3 sets

Legs/Core

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Legs/Core

3 sets

W3 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
180 sec
2
85% TM
5
180 sec
3
95% TM
5
180 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
180 sec
2
85% TM
5
180 sec
3
85% TM
5
180 sec
4
85% TM
5
180 sec
5
85% TM
5
180 sec

bench press

5 sets

Push

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Push

3 sets

Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Pull

3 sets

Legs/Core

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Legs/Core

3 sets

W3 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
180 sec
2
85% TM
5
180 sec
3
95% TM
5
180 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
180 sec
2
85% TM
5
180 sec
3
85% TM
5
180 sec
4
85% TM
5
180 sec
5
85% TM
5
180 sec

squat

5 sets

Push

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Push

3 sets

Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Pull

3 sets

Legs/Core

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Legs/Core

3 sets