Workout Routine

5/3/1 II by Eric

by EricMu

Starting TM is 90% of 1RM.

Workouts

Week 1 Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
90 sec
2
75% TM
5
90 sec
3
85% TM
5 +
amrap
90 sec
4
50% TM
5
90 sec
5
50% TM
5
90 sec
6
50% TM
5
90 sec
7
50% TM
5
90 sec
8
50% TM
5
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

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

squat

8 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
90 sec
2
75% TM
5
90 sec
3
85% TM
5 +
amrap
90 sec
4
50% TM
5
90 sec
5
50% TM
5
90 sec
6
50% TM
5
90 sec
7
50% TM
5
90 sec
8
50% TM
5
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

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

bench press

8 sets

Week 1 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
90 sec
2
75% TM
5
90 sec
3
85% TM
5 +
amrap
90 sec
4
50% TM
5
90 sec
5
50% TM
5
90 sec
6
50% TM
5
90 sec
7
50% TM
5
90 sec
8
50% TM
5
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

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

deadlift

8 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
90 sec
2
75% TM
5
90 sec
3
85% TM
5 +
amrap
90 sec
4
50% TM
5
90 sec
5
50% TM
5
90 sec
6
50% TM
5
90 sec
7
50% TM
5
90 sec
8
50% TM
5
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

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

overhead press

8 sets

Week 1 Day 3

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
90 sec
2
75% TM
5
90 sec
3
85% TM
5 +
amrap
90 sec
4
65% TM
5
90 sec
5
65% TM
5
90 sec
6
65% TM
5
90 sec
7
65% TM
5
90 sec
8
65% TM
5
90 sec

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

squat

8 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
90 sec
2
75% TM
5
90 sec
3
85% TM
5 +
amrap
90 sec
4
50% TM
5
90 sec
5
50% TM
5
90 sec
6
50% TM
5
90 sec
7
50% TM
5
90 sec
8
50% TM
5
90 sec

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

bench press

8 sets

Week 2 Day 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
90 sec
2
75% TM
5
90 sec
3
85% TM
5 +
amrap
90 sec
4
50% TM
5
90 sec
5
50% TM
5
90 sec
6
50% TM
5
90 sec
7
50% TM
5
90 sec
8
50% TM
5
90 sec

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

deadlift

8 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
90 sec
2
75% TM
5
90 sec
3
85% TM
5 +
amrap
90 sec
4
50% TM
5
90 sec
5
50% TM
5
90 sec
6
50% TM
5
90 sec
7
50% TM
5
90 sec
8
50% TM
5
90 sec

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

overhead press

8 sets

Week 2 Day 2

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
90 sec
2
80% TM
3
90 sec
3
90% TM
3 +
amrap
90 sec
4
50% TM
5
90 sec
5
50% TM
5
90 sec
6
50% TM
5
90 sec
7
50% TM
5
90 sec
8
50% TM
5
90 sec

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

squat

8 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
90 sec
2
80% TM
3
90 sec
3
90% TM
3 +
amrap
90 sec
4
50% TM
5
90 sec
5
50% TM
5
90 sec
6
50% TM
5
90 sec
7
50% TM
5
90 sec
8
50% TM
5
90 sec

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

bench press

8 sets

Week 2 Day 3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
90 sec
2
80% TM
3
90 sec
3
90% TM
3 +
amrap
90 sec
4
50% TM
5
90 sec
5
50% TM
5
90 sec
6
50% TM
5
90 sec
7
50% TM
5
90 sec
8
50% TM
5
90 sec

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

deadlift

8 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
90 sec
2
80% TM
3
90 sec
3
90% TM
3 +
amrap
90 sec
4
50% TM
5
90 sec
5
50% TM
5
90 sec
6
50% TM
5
90 sec
7
50% TM
5
90 sec
8
50% TM
5
90 sec

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

overhead press

8 sets

Week 3 Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
90 sec
2
85% TM
3
90 sec
3
95% TM
1 +
amrap
90 sec
4
50% TM
5
90 sec
5
50% TM
5
90 sec
6
50% TM
5
90 sec
7
50% TM
5
90 sec
8
50% TM
5
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

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

squat

8 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
90 sec
2
85% TM
3
90 sec
3
95% TM
1 +
amrap
90 sec
4
50% TM
5
90 sec
5
50% TM
5
90 sec
6
50% TM
5
90 sec
7
50% TM
5
90 sec
8
50% TM
5
90 sec

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

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

bench press

8 sets

Week 3 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
90 sec
2
85% TM
3
90 sec
3
95% TM
1 +
amrap
90 sec
4
50% TM
5
90 sec
5
50% TM
5
90 sec
6
50% TM
5
90 sec
7
50% TM
5
90 sec
8
50% TM
5
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

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

deadlift

8 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
90 sec
2
85% TM
3
90 sec
3
95% TM
1 +
amrap
90 sec
4
50% TM
5
90 sec
5
50% TM
5
90 sec
6
50% TM
5
90 sec
7
50% TM
5
90 sec
8
50% TM
5
90 sec

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

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

overhead press

8 sets

Week 3 Day 3 deload

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
90 sec
2
60% TM
5
90 sec
3
70% TM
5
90 sec
4
50% TM
5
90 sec
5
50% TM
5
90 sec
6
50% TM
5
90 sec
7
50% TM
5
90 sec
8
50% TM
5
90 sec

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

squat

8 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
90 sec
2
60% TM
5
90 sec
3
70% TM
5
90 sec
4
50% TM
5
90 sec
5
50% TM
5
90 sec
6
50% TM
5
90 sec
7
50% TM
5
90 sec
8
50% TM
5
90 sec

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

bench press

8 sets

Week 4 Day 1 deload

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
90 sec
2
60% TM
5
90 sec
3
70% TM
5
90 sec
4
50% TM
5
90 sec
5
50% TM
5
90 sec
6
50% TM
5
90 sec
7
50% TM
5
90 sec
8
50% TM
5
90 sec

deadlift

8 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
90 sec
2
60% TM
5
90 sec
3
70% TM
5
90 sec
4
50% TM
5
90 sec
5
50% TM
5
90 sec
6
50% TM
5
90 sec
7
50% TM
5
90 sec
8
50% TM
5
90 sec

overhead press

8 sets

Week 4 Day 2

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
90 sec
2
75% TM
5
90 sec
3
85% TM
5 +
amrap
90 sec
4
50% TM
5
90 sec
5
50% TM
5
90 sec
6
50% TM
5
90 sec
7
50% TM
5
90 sec
8
50% TM
5
90 sec

squat

8 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
90 sec
2
75% TM
5
90 sec
3
85% TM
5
90 sec
4
50% TM
5
90 sec
5
50% TM
5
90 sec
6
50% TM
5
90 sec
7
50% TM
5
90 sec
8
50% TM
5
90 sec

bench press

8 sets

Week 4 Day 3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
90 sec
2
75% TM
5
90 sec
3
85% TM
5
90 sec
4
50% TM
5
90 sec
5
50% TM
5
90 sec
6
50% TM
5
90 sec
7
50% TM
5
90 sec
8
50% TM
5
90 sec

deadlift

8 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
90 sec
2
75% TM
5
90 sec
3
85% TM
5
90 sec
4
50% TM
5
90 sec
5
50% TM
5
90 sec
6
50% TM
5
90 sec
7
50% TM
5
90 sec
8
50% TM
5
90 sec

overhead press

8 sets