Workout Routine

5/3/1 BBB Plus

by justmrt

Basically Wendler's version but some accessory changes.

Starting TM is 95% of 1RM.

Workouts

W1 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
5
100 sec
4
65% TM
5
100 sec
5
75% TM
5
100 sec
6
85% 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 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 %

military press

6 sets

bench press

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

bench press

5 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
40% TM
10
100 sec
2
40% TM
10
100 sec
3
40% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

chinup

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
50% TM
21
100 sec
2
50% TM
21
100 sec
3
50% TM
21 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 21, 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

side lateral raise

3 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
70% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0 kg
Extra 3+ reps, increase TM by 0 kg

overhead triceps extension

3 sets

face pull

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

face pull

3 sets

W1 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
5
100 sec
4
65% TM
5
100 sec
5
75% TM
5
100 sec
6
85% 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 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

6 sets

squat

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

squat

5 sets

power clean

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

power clean

3 sets

weighted crunch

Set
Intensity
Weight
Reps
Rest time
1
70% TM
20
100 sec
2
70% TM
20
100 sec
3
70% 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 2.5 kg
Extra 3+ reps, increase TM by 5 kg

weighted crunch

3 sets

curl

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

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0 kg
Extra 3+ reps, increase TM by 0 kg

curl

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
20
100 sec
2
50% 1RM
20
100 sec
3
50% 1RM
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 1RM will be suggested to increase next session.

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

leg curl

3 sets

W1 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
5
100 sec
4
65% TM
5
100 sec
5
75% TM
5
100 sec
6
85% 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 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

6 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
100 sec
2
50% TM
10
100 sec
3
50% TM
10
100 sec
4
50% TM
10
100 sec
5
50% TM
10
100 sec

military press

5 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
70% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

single arm row

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
70% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

curl

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
70% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

tricep pushdown

3 sets

face pull

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

face pull

3 sets

W1 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
5
100 sec
4
65% TM
5
100 sec
5
75% TM
5
100 sec
6
85% 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 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

6 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
100 sec
2
50% TM
10
100 sec
3
50% TM
10
100 sec
4
50% TM
10
100 sec
5
50% TM
10
100 sec

deadlift

5 sets

weighted crunch

Set
Intensity
Weight
Reps
Rest time
1
70% TM
20
100 sec
2
70% TM
20
100 sec
3
70% 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 2.5 kg
Extra 3+ reps, increase TM by 5 kg

weighted crunch

3 sets

pullup

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

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

pullup

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
21
100 sec
2
50% TM
21
100 sec
3
50% TM
21 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 21, 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

hammer curl

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
70% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

lat pulldown

3 sets

W2 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
5
100 sec
4
70% TM
3
100 sec
5
80% TM
3
100 sec
6
90% TM
3 +
amrap
Prog. Overload
100 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 %

military press

6 sets

bench press

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

bench press

5 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
40% TM
10
100 sec
2
40% TM
10
100 sec
3
40% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

chinup

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
21
100 sec
2
40% 1RM
21
100 sec
3
40% 1RM
21 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 21, 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

curl

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
70% 1RM
10
100 sec
3
70% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

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

tricep pushdown

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
15
100 sec
2
100% 1RM
15
100 sec
3
100% 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 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

face pull

3 sets

W2 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
5
100 sec
4
70% TM
3
100 sec
5
80% TM
3
100 sec
6
90% TM
3 +
amrap
Prog. Overload
100 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

6 sets

squat

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

squat

5 sets

power clean

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
100 sec
2
80% TM
5
100 sec
3
80% 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 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

power clean

3 sets

weighted crunch

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
20
100 sec
2
40% 1RM
20
100 sec
3
40% 1RM
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 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

weighted crunch

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
21
100 sec
2
50% 1RM
21
100 sec
3
50% 1RM
21 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 21, the 1RM will be suggested to increase next session.

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

hammer curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
20
100 sec
2
50% 1RM
20
100 sec
3
50% 1RM
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 1RM will be suggested to increase next session.

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

leg extension

3 sets

W2 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
5
100 sec
4
70% TM
3
100 sec
5
80% TM
3
100 sec
6
90% TM
3 +
amrap
Prog. Overload
100 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

6 sets

military press

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

military press

5 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
70% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

single arm row

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
70% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

curl

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
70% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

tricep pushdown

3 sets

face pull

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

face pull

3 sets

W2 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
5
100 sec
4
70% TM
3
100 sec
5
80% TM
3
100 sec
6
90% TM
3 +
amrap
Prog. Overload
100 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

6 sets

deadlift

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

deadlift

5 sets

weighted crunch

Set
Intensity
Weight
Reps
Rest time
1
70% TM
20
100 sec
2
70% TM
10
100 sec
3
70% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

weighted crunch

3 sets

pullup

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

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

pullup

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
21
100 sec
2
50% TM
21
100 sec
3
50% TM
21 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 21, 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

hammer curl

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
70% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

lat pulldown

3 sets

W3 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
5
100 sec
4
75% TM
5
100 sec
5
85% TM
3
100 sec
6
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

military press

6 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
70% TM
10
100 sec
4
70% TM
10
100 sec
5
70% TM
10
100 sec

bench press

5 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
100 sec
2
50% TM
10
100 sec
3
50% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

chinup

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
60% TM
21
100 sec
2
60% TM
21
100 sec
3
60% TM
21 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 21, 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

side lateral raise

3 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
70% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

overhead triceps extension

3 sets

face pull

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

face pull

3 sets

W3 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
5
100 sec
4
75% TM
5
100 sec
5
85% TM
3
100 sec
6
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

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

deadlift

6 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
70% TM
10
100 sec
4
70% TM
10
100 sec
5
70% TM
10
100 sec

squat

5 sets

power clean

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
100 sec
2
80% TM
5
100 sec
3
80% 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 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

power clean

3 sets

weighted crunch

Set
Intensity
Weight
Reps
Rest time
1
65% TM
20
100 sec
2
65% TM
20
100 sec
3
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 2.5 kg
Extra 3+ reps, increase TM by 5 kg

weighted crunch

3 sets

curl

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

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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

curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
20
100 sec
2
50% 1RM
20
100 sec
3
50% 1RM
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 1RM will be suggested to increase next session.

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

leg extension

3 sets

W3 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
5
100 sec
4
75% TM
5
100 sec
5
85% TM
3
100 sec
6
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

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

bench press

6 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
70% TM
10
100 sec
4
70% TM
10
100 sec
5
70% TM
10
100 sec

military press

5 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
70% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

single arm row

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
70% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

curl

3 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
70% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

overhead triceps extension

3 sets

face pull

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

face pull

3 sets

W3 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
5
100 sec
4
75% TM
5
100 sec
5
85% TM
3
100 sec
6
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

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

squat

6 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
70% TM
10
100 sec
4
70% TM
10
100 sec
5
70% TM
10
100 sec

deadlift

5 sets

weighted crunch

Set
Intensity
Weight
Reps
Rest time
1
70% TM
20
100 sec
2
70% TM
10
100 sec
3
70% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

weighted crunch

3 sets

pullup

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

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

pullup

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
21
100 sec
2
50% TM
21
100 sec
3
50% TM
21 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 21, 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

hammer curl

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
70% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

lat pulldown

3 sets

W4 Monday (deload)

military press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
100 sec
2
50% TM
10
100 sec
3
50% TM
10
100 sec
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
9
50% TM
10
100 sec
10
50% TM
10
100 sec

military press

10 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
100 sec
2
50% TM
10
100 sec
3
50% TM
10
100 sec
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
9
50% TM
10
100 sec
10
50% TM
10
100 sec

bench press

10 sets

W4 Tuesday (deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
100 sec
2
50% TM
10
100 sec
3
50% TM
10
100 sec
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
9
50% TM
10
100 sec
10
50% TM
10
100 sec

deadlift

10 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
100 sec
2
50% TM
10
100 sec
3
50% TM
10
100 sec
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
9
50% TM
10
100 sec
10
50% TM
10
100 sec

squat

10 sets

W4 Thursday (deload)

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
100 sec
2
50% TM
10
100 sec
3
50% TM
10
100 sec
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
9
50% TM
10
100 sec
10
50% TM
10
100 sec

bench press

10 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
100 sec
2
50% TM
10
100 sec
3
50% TM
10
100 sec
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
9
50% TM
10
100 sec
10
50% TM
10
100 sec

military press

10 sets

W4 Friday (deload)

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
100 sec
2
50% TM
10
100 sec
3
50% TM
10
100 sec
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
9
50% TM
10
100 sec
10
50% TM
10
100 sec

squat

10 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
100 sec
2
50% TM
10
100 sec
3
50% TM
10
100 sec
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
9
50% TM
10
100 sec
10
50% TM
10
100 sec

deadlift

10 sets

EXTRA Workout

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
100 sec
2
50% TM
10
100 sec
3
50% TM
10
100 sec
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
9
50% TM
10
100 sec
10
50% TM
10
100 sec

bench press

10 sets

dip

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

dip

5 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
15
100 sec
2
100% 1RM
15
100 sec
3
100% 1RM
15
100 sec
4
100% 1RM
15
100 sec

lateral raise

4 sets

cambered bar curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
10
100 sec
4
100% 1RM
10
100 sec
5
100% 1RM
10
100 sec

cambered bar curl

5 sets