Workout Routine

5/3/1 Boring But Big (Squat only)

by 4platesquat

Starting TM is 90% of 1RM.

Workouts

Week 1

squat

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

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

squat

8 sets

Week 2

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
150 sec
2
80% TM
3
150 sec
3
90% TM
3 +
amrap
Prog. Overload
150 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
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

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

squat

8 sets

Week 3

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
150 sec
2
85% TM
3
150 sec
3
95% TM
1 +
amrap
Prog. Overload
150 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
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

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

squat

8 sets

Week 4 (deload week)

squat

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

squat

8 sets