Workout Routine

5/3/1 Kai

by mikiya

Starting TM is 90% of 1RM.

Workouts

W1-2-3 S&B

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
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
4
65% TM
10
100 sec
5
65% TM
10
100 sec

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

squat

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
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
4
65% TM
10
100 sec
5
65% TM
10
100 sec

bench press

5 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% 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

close-grip bench press

2 sets

W1-2-3 D&M

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
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
4
65% TM
10
100 sec
5
65% TM
10
100 sec

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

deadlift

5 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec

bent over row

2 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
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
4
50% TM
15
100 sec
5
50% TM
15
100 sec

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

military press

5 sets

W4-5 S&B

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
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
4
65% TM
10
100 sec
5
65% TM
10
100 sec

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

squat

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
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
4
65% TM
10
100 sec
5
65% TM
10
100 sec

bench press

5 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec

close-grip bench press

2 sets

W4-5 D&M

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
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
4
65% TM
10
100 sec
5
65% TM
10
100 sec

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

deadlift

5 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec

barbell row

2 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
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
4
50% TM
15
100 sec
5
50% TM
15
100 sec

military press

5 sets

W6 S&B

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
3
100 sec
3
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
4
65% TM
10
100 sec
5
65% TM
10
100 sec

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

squat

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
3
100 sec
3
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
4
65% TM
10
100 sec
5
65% TM
10
100 sec

bench press

5 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% 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

close-grip bench press

2 sets

W6 D&M

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
3
100 sec
3
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
4
65% TM
10
100 sec
5
65% TM
10
100 sec

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

deadlift

5 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec

bent over row

2 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
5
100 sec
3
85% TM
3
100 sec
4
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
5
50% TM
15
100 sec
6
50% TM
15
100 sec

military press

6 sets

W7 S&B (deload)

squat

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

squat

5 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 +
amrap
100 sec
4
50% TM
10
100 sec
5
50% TM
10
100 sec

bench press

5 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec

close-grip bench press

2 sets

W7 D&M (deload)

deadlift

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

deadlift

5 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec

barbell row

2 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
5 +
amrap
100 sec
4
50% TM
15
100 sec
5
50% TM
15
100 sec

military press

5 sets

W1-7 B&M

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
100 sec
2
80% TM
5
100 sec
3
80% TM
5
100 sec
4
80% TM
5
100 sec
5
80% TM
5
100 sec

bench press

5 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
100 sec
2
80% TM
5
100 sec
3
80% TM
5
100 sec
4
80% TM
5
100 sec
5
80% TM
5
100 sec

military press

5 sets

Barbell Carl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
100 sec
2
65% TM
15
100 sec
3
65% TM
15
100 sec

Barbell Carl

3 sets

hanging leg raises

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

hanging leg raises

5 sets