Workout Routine

5/3/1 Adapted for Barbell - 2 Lifts/Day

by Andromeda_one

This is my adaptation of the Boring But Big template for the 5/3/1 program which uses barbell and crunches for a full body workout with 2 lifts each day.

Starting TM is 90% of 1RM.

Workouts

Round 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
150 sec
2
70% TM
5
150 sec
3
75% TM
5 +
amrap
Prog. Overload
150 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 5-10 reps, increase TM by 5 kg
Extra 10+ reps, increase TM by 10 kg
4
50% TM
10
150 sec
5
50% TM
10
150 sec
6
50% TM
10
150 sec
7
50% TM
10
150 sec
8
50% TM
10
150 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

deadlift

8 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
150 sec
2
70% TM
5
150 sec
3
75% TM
5 +
amrap
Prog. Overload
150 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 5-10 reps, increase TM by 5 kg
Extra 10+ reps, increase TM by 10 kg
4
50% TM
10
150 sec
5
50% TM
10
150 sec
6
50% TM
10
150 sec
7
50% TM
10
150 sec
8
50% TM
10
150 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

curl

8 sets

Round 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
150 sec
2
70% TM
5
150 sec
3
75% TM
5 +
amrap
Prog. Overload
150 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 5-10 reps, increase TM by 2.5 kg
Extra 10+ reps, increase TM by 5 kg
4
50% TM
10
150 sec
5
50% TM
10
150 sec
6
50% TM
10
150 sec
7
50% TM
10
150 sec
8
50% TM
10
150 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

bench press

8 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
70% TM
10
100 sec
3
75% 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 5-10 reps, increase TM by 1 kg
Extra 10+ reps, increase TM by 2 kg
4
50% TM
15
100 sec
5
50% TM
15
100 sec
6
50% TM
15
100 sec
7
50% TM
15
100 sec
8
50% TM
15
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 0.91 kg.

Cable crunch

8 sets

Round 3

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
150 sec
2
70% TM
5
150 sec
3
75% TM
5 +
amrap
Prog. Overload
150 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 5-10 reps, increase TM by 5 kg
Extra 10+ reps, increase TM by 10 kg
4
50% TM
10
150 sec
5
50% TM
10
150 sec
6
50% TM
10
150 sec
7
50% TM
10
150 sec
8
50% TM
10
150 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

squat

8 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
150 sec
2
70% TM
5
150 sec
3
75% TM
5 +
amrap
Prog. Overload
150 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 5-10 reps, increase TM by 5 kg
Extra 10+ reps, increase TM by 10 kg
4
50% TM
10
150 sec
5
50% TM
10
150 sec
6
50% TM
10
150 sec
7
50% TM
10
150 sec
8
50% TM
10
150 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

overhead press

8 sets

Round 4

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
150 sec
2
70% TM
5
150 sec
3
75% TM
5 +
amrap
Prog. Overload
150 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 5-10 reps, increase TM by 2.5 kg
Extra 10+ reps, increase TM by 5 kg
4
50% TM
10
150 sec
5
50% TM
10
150 sec
6
50% TM
10
150 sec
7
50% TM
10
150 sec
8
50% TM
10
150 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

close-grip bench press

8 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
70% TM
5
100 sec
3
75% 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 5-10 reps, increase TM by 5 kg
Extra 10+ reps, increase TM by 10 kg
4
50% TM
10
100 sec
5
50% TM
10
100 sec
6
50% TM
10
100 sec
7
50% TM
10
100 sec
8
50% TM
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

barbell row

8 sets