Workout Routine

5/3/1 BARO GANGSTRO

by neumieraj

Basics and lifts that I need to improve my posture and achieve my personal goals.

Starting TM is 90% of 1RM.

Workouts

W1D1

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
300 sec
2
75% TM
5
300 sec
3
85% TM
5 +
amrap
Prog. Overload
300 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 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

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

squat

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

leg curl

5 sets

Ab crunches

Set
Intensity
Weight
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec
4
10
90 sec
5
10
90 sec

Ab crunches

5 sets

W1D2

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
180 sec
2
75% TM
5
180 sec
3
85% TM
5 +
amrap
Prog. Overload
180 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 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

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

bench press

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec
5
–
–
10
120 sec

barbell row

5 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

seated overhead press

5 sets

Seated lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

Seated lateral raise

5 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

overhead triceps extensions

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

curl

5 sets

W1D3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
300 sec
2
75% TM
5
300 sec
3
85% TM
5 +
amrap
Prog. Overload
300 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 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

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

deadlift

3 sets

Leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec
5
–
–
10
120 sec

Leg press

5 sets

Knee raise (dip bar)

Set
Intensity
Weight
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec
4
10
90 sec
5
10
90 sec

Knee raise (dip bar)

5 sets

W1D4

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
180 sec
2
75% TM
5
180 sec
3
85% TM
5 +
amrap
Prog. Overload
180 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 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

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

overhead press

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

fly

5 sets

incline reverse fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

incline reverse fly

5 sets

Tricep dip

Set
Intensity
Weight
Reps
Rest time
1
8
90 sec
2
8
90 sec
3
8
90 sec
4
8
90 sec
5
8
90 sec

Tricep dip

5 sets

Chin-up

Set
Intensity
Weight
Reps
Rest time
1
5
240 sec
2
5
240 sec
3
5
240 sec

Chin-up

3 sets

W2D1

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
300 sec
2
80% TM
3
300 sec
3
90% TM
3 +
amrap
Prog. Overload
300 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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

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

squat

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

leg curl

5 sets

Ab crunches

Set
Intensity
Weight
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec
4
10
90 sec
5
10
90 sec

Ab crunches

5 sets

W2D2

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
180 sec
2
80% TM
3
180 sec
3
90% TM
3 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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

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

bench press

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec
5
–
–
10
120 sec

barbell row

5 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

seated overhead press

5 sets

Seated lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

Seated lateral raise

5 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

overhead triceps extensions

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

curl

5 sets

W2D3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
300 sec
2
80% TM
3
300 sec
3
90% TM
3 +
amrap
Prog. Overload
300 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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

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

deadlift

3 sets

Leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec
5
–
–
10
120 sec

Leg press

5 sets

Knee raise (dip bar)

Set
Intensity
Weight
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec
4
10
90 sec
5
10
90 sec

Knee raise (dip bar)

5 sets

W2D4

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
180 sec
2
80% TM
3
180 sec
3
90% TM
3 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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

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

overhead press

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

fly

5 sets

incline reverse fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

incline reverse fly

5 sets

Tricep dip

Set
Intensity
Weight
Reps
Rest time
1
8
90 sec
2
8
90 sec
3
8
90 sec
4
8
90 sec
5
8
90 sec

Tricep dip

5 sets

Chin-up

Set
Intensity
Weight
Reps
Rest time
1
5
240 sec
2
5
240 sec
3
5
240 sec

Chin-up

3 sets

W3D1

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
300 sec
2
85% TM
3
300 sec
3
95% TM
1 +
amrap
Prog. Overload
300 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

squat

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

leg curl

5 sets

Ab crunches

Set
Intensity
Weight
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec
4
10
90 sec
5
10
90 sec

Ab crunches

5 sets

W3D2

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
180 sec
2
85% TM
3
180 sec
3
95% TM
1 +
amrap
Prog. Overload
180 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

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

bench press

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec
5
–
–
10
120 sec

barbell row

5 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

seated overhead press

5 sets

Seated lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

Seated lateral raise

5 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

overhead triceps extensions

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

curl

5 sets

W3D3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
300 sec
2
85% TM
3
300 sec
3
95% TM
1 +
amrap
Prog. Overload
300 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

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

deadlift

3 sets

Leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec
5
–
–
10
120 sec

Leg press

5 sets

Knee raise (dip bar)

Set
Intensity
Weight
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec
4
10
90 sec
5
10
90 sec

Knee raise (dip bar)

5 sets

W3D4

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
180 sec
2
85% TM
3
180 sec
3
95% TM
1 +
amrap
Prog. Overload
180 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

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

overhead press

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

fly

5 sets

incline reverse fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

incline reverse fly

5 sets

Tricep dip

Set
Intensity
Weight
Reps
Rest time
1
8
90 sec
2
8
90 sec
3
8
90 sec
4
8
90 sec
5
8
90 sec

Tricep dip

5 sets

Chin-up

Set
Intensity
Weight
Reps
Rest time
1
5
240 sec
2
5
240 sec
3
5
240 sec

Chin-up

3 sets

W4D1 (DELOAD)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
300 sec
2
50% TM
5
300 sec
3
60% TM
5
300 sec

squat

3 sets

leg curl

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

leg curl

3 sets

Ab crunches

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

Ab crunches

3 sets

W4D2 (DELOAD)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
180 sec
2
50% TM
5
180 sec
3
60% TM
5
180 sec

bench press

3 sets

barbell row

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

barbell row

3 sets

seated overhead press

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

seated overhead press

3 sets

Seated lateral raise

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

Seated lateral raise

3 sets

overhead triceps extensions

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

overhead triceps extensions

3 sets

curl

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

curl

3 sets

W4D3 (DELOAD)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
300 sec
2
50% TM
5
300 sec
3
60% TM
5
300 sec

deadlift

3 sets

Leg press

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

Leg press

3 sets

Knee raise (dip bar)

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

Knee raise (dip bar)

3 sets

W4D4 (DELOAD)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
180 sec
2
50% TM
5
180 sec
3
60% TM
5
180 sec

overhead press

3 sets

fly

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

fly

3 sets

incline reverse fly

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

incline reverse fly

3 sets

Tricep dip

Set
Intensity
Weight
Reps
Rest time
1
8
90 sec
2
8
90 sec
3
8
90 sec

Tricep dip

3 sets

Chin-up

Set
Intensity
Weight
Reps
Rest time
1
5
240 sec
2
5
240 sec
3
5
240 sec

Chin-up

3 sets