Workout Routine

5/3/1 Beginners & BBB spon

by Spon121

Starting TM is 90% of 1RM.

Workouts

Week 1 Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
3
100 sec
4
65% TM
5
100 sec
5
75% TM
5
100 sec
6
85% TM
5 +
amrap
100 sec
7
60% TM
10
100 sec
8
60% TM
10
100 sec
9
60% TM
10
100 sec
10
60% TM
10
100 sec
11
60% TM
10
100 sec

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

bench press

11 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
45% TM
5
100 sec
3
50% TM
3
100 sec
4
55% TM
5
100 sec
5
65% TM
5
100 sec
6
75% TM
5
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
11
50% TM
10
100 sec

squat

11 sets

chinup

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

chinup

5 sets

Week 1 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
3
100 sec
4
65% TM
5
100 sec
5
75% TM
5
100 sec
6
85% TM
5 +
amrap
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
11
50% TM
10
100 sec

deadlift

11 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
3
100 sec
4
65% TM
5
100 sec
5
75% TM
5
100 sec
6
85% TM
5 +
amrap
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
11
50% TM
10
100 sec

overhead press

11 sets

sit up

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

sit up

5 sets

Week 1 Day 3

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
3
100 sec
4
65% TM
5
100 sec
5
75% TM
5
100 sec
6
85% TM
5 +
amrap
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
11
50% TM
10
100 sec

squat

11 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
45% TM
5
100 sec
3
50% TM
3
100 sec
4
55% TM
5
100 sec
5
65% TM
5
100 sec
6
75% TM
5
100 sec
7
60% TM
10
100 sec
8
60% TM
10
100 sec
9
60% TM
10
100 sec
10
60% TM
10
100 sec
11
60% TM
10
100 sec

bench press

11 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

Week 2 Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
3
100 sec
4
70% TM
3
100 sec
5
80% TM
3
100 sec
6
90% TM
3 +
amrap
100 sec
7
60% TM
10
100 sec
8
60% TM
10
100 sec
9
60% TM
10
100 sec
10
60% TM
10
100 sec
11
60% TM
10
100 sec

bench press

11 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
45% TM
5
100 sec
3
50% TM
3
100 sec
4
55% TM
5
100 sec
5
65% TM
5
100 sec
6
75% TM
5
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
11
50% TM
10
100 sec

squat

11 sets

Chin

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

Chin

5 sets

Week 2 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
3
100 sec
4
70% TM
3
100 sec
5
80% TM
3
100 sec
6
90% TM
3 +
amrap
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
11
50% TM
10
100 sec

deadlift

11 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
3
100 sec
4
70% TM
3
100 sec
5
80% TM
3
100 sec
6
90% TM
3 +
amrap
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
11
50% TM
10
100 sec

overhead press

11 sets

sit up

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

sit up

5 sets

Week 2 Day 3

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
3
100 sec
4
70% TM
3
100 sec
5
80% TM
3
100 sec
6
90% TM
3 +
amrap
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
11
50% TM
10
100 sec

squat

11 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
45% TM
5
100 sec
3
50% TM
3
100 sec
4
55% TM
5
100 sec
5
65% TM
5
100 sec
6
75% TM
5
100 sec
7
60% TM
10
100 sec
8
60% TM
10
100 sec
9
60% TM
10
100 sec
10
60% TM
10
100 sec
11
60% TM
10
100 sec

bench press

11 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

Week 3 Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% 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
100 sec
7
60% TM
10
100 sec
8
60% TM
10
100 sec
9
60% TM
10
100 sec
10
60% TM
10
100 sec
11
60% TM
10
100 sec

bench press

11 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
45% TM
5
100 sec
3
50% TM
3
100 sec
4
55% TM
5
100 sec
5
65% TM
5
100 sec
6
75% TM
5
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
11
50% TM
10
100 sec

squat

11 sets

Chin

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

Chin

5 sets

Week 3 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% 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
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
11
50% TM
10
100 sec

deadlift

11 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% 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
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
11
50% TM
10
100 sec

overhead press

11 sets

sit up

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

sit up

5 sets

Week 3 Day 3

squat

Set
Intensity
Weight
Reps
Rest time
1
40% 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
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
11
50% TM
10
100 sec

squat

11 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
45% TM
5
100 sec
3
50% TM
5
100 sec
4
55% TM
5
100 sec
5
65% TM
5
100 sec
6
75% TM
5
100 sec
7
60% TM
10
100 sec
8
60% TM
10
100 sec
9
60% TM
10
100 sec
10
60% TM
10
100 sec
11
60% TM
10
100 sec

bench press

11 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

Week 4 Day 1

bench press

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

bench press

3 sets

squat

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

squat

3 sets

Chin

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

Chin

5 sets

Week 4 Day 2

deadlift

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

deadlift

3 sets

overhead press

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

overhead press

3 sets

sit up

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

sit up

5 sets

Week 4 Day 3

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
10
100 sec
2
50% TM
10
100 sec
3
60% TM
10
100 sec

squat

3 sets

bench press

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

bench press

3 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