Workout Routine

5/3/1 hypertrophy and accessories

by theetrigan

Created by r/fitness veteran nSuns, this variation of the Jim Wendler's 5/3/1 linear progression routine is popular among the fitness industry.

Added accessories that don't exactly follow the original routine but work well for me. Add 2 cardio + abs days for conditioning.

Starting TM is 90% of 1RM.

Workouts

Tuesday

bench press

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
70% TM
8
150 sec
5
70% TM
8 +
amrap
150 sec

bench press

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
7
100 sec
2
70% TM
7
100 sec
3
70% TM
7
100 sec
4
70% TM
7
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

overhead press

4 sets

chinup

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

chinup

4 sets

dip

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

dip

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec

lateral raise

4 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

skull crushers

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

curl

3 sets

Wednesday

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 2-3 reps, increase TM by 2.5 kg
Extra 4+ reps, increase TM by 5 kg
4
70% TM
8
150 sec
5
70% TM
8 +
amrap
150 sec

squat

5 sets

sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
7
100 sec
2
70% TM
7
100 sec
3
70% TM
7
100 sec
4
70% TM
7
100 sec

* Training Max (TM) percentage is based on your deadlift TM.

sumo deadlift

4 sets

leg 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

leg press

3 sets

Hamstring Curl

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

Hamstring Curl

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

calf raise

3 sets

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Leg raises

3 sets

decline sit-up

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

decline sit-up

3 sets

Friday

incline bench press

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 2-3 reps, increase TM by 2.5 kg
Extra 4+ reps, increase TM by 5 kg
4
70% TM
8
150 sec
5
70% TM
8 +
amrap
150 sec

incline bench press

5 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
100 sec
2
70% TM
8
100 sec
3
70% TM
8
100 sec
4
70% TM
8
100 sec

seated cable row

4 sets

dip

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

dip

3 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

chinup

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec

face pull

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec

hammer curl

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec

tricep pushdown

4 sets

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

wrist curl

3 sets

Sunday

deadlift

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 2-3 reps, increase TM by 2.5 kg
Extra 4+ reps, increase TM by 5 kg
4
70% TM
8
150 sec
5
70% TM
8
150 sec

deadlift

5 sets

leg extension

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

leg extension

4 sets

Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Hamstring Curl

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

calf raise

4 sets

weighted twist

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

weighted twist

3 sets

decline sit-up

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

decline sit-up

3 sets