Workout Routine

5/3/1 Mojojojo

by jozek94

Starting TM is 90% of 1RM.

Workouts

Нужна помощь

Reverse Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec
4
–
–
15
120 sec
5
–
–
15
120 sec
6
–
–
15
120 sec
7
–
–
15
120 sec
8
–
–
15
120 sec
9
–
–
15
120 sec
10
–
–
15
120 sec
11
–
–
15
120 sec
12
–
–
15
120 sec

Reverse Delt Fly

12 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec
4
–
–
15
120 sec
5
–
–
15
120 sec
6
–
–
15
120 sec
7
–
–
15
120 sec
8
–
–
15
120 sec
9
–
–
15
120 sec
10
–
–
15
120 sec
11
–
–
15
120 sec
12
–
–
15
120 sec

lat pulldown

12 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec
4
–
–
5
120 sec
5
–
–
5
120 sec
6
–
–
5
120 sec
7
–
–
5
120 sec
8
–
–
5
120 sec
9
–
–
5
120 sec
10
–
–
5
120 sec
11
–
–
5
120 sec

triceps extension

11 sets

Seated cable row ( cable )

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec
4
–
–
5
120 sec
5
–
–
5
120 sec
6
–
–
5
120 sec
7
–
–
5
120 sec
8
–
–
5
120 sec
9
–
–
5
120 sec
10
–
–
5
120 sec
11
–
–
5
120 sec

Seated cable row ( cable )

11 sets

Week 1 monday

squat

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

squat

11 sets

bench press

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

bench press

11 sets

Week 1 wednesday

deadlift

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

deadlift

11 sets

bench press

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

bench press

11 sets

Week 1 friday

bench press

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

bench press

11 sets

squat

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

squat

11 sets

Week 2 monday

squat

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

squat

11 sets

bench press

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

bench press

11 sets

Week 2 wednesday

deadlift

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

deadlift

11 sets

bench press

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

bench press

11 sets

Week 2 Friday

bench press

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

bench press

11 sets

squat

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

squat

11 sets

Week 3 monday

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
180 sec
2
50% TM
5
180 sec
3
60% TM
3
180 sec
4
75% TM
5
180 sec
5
85% TM
3
180 sec
6
95% TM
1 +
amrap
180 sec
7
75% TM
5
180 sec
8
75% TM
5
180 sec
9
75% TM
5
180 sec
10
75% TM
5
180 sec
11
75% TM
5
180 sec

squat

11 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
180 sec
2
50% TM
5
180 sec
3
60% TM
5
180 sec
4
75% TM
5
180 sec
5
85% TM
3
180 sec
6
95% TM
1 +
amrap
180 sec
7
75% TM
5
180 sec
8
75% TM
5
180 sec
9
75% TM
5
180 sec
10
75% TM
5
180 sec
11
75% TM
5
180 sec

bench press

11 sets

Week 3 wednesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
180 sec
2
50% TM
5
180 sec
3
60% TM
3
180 sec
4
75% TM
5
180 sec
5
85% TM
3
180 sec
6
95% TM
1 +
amrap
180 sec
7
75% TM
5
180 sec
8
75% TM
5
180 sec
9
75% TM
5
180 sec
10
75% TM
5
180 sec
11
75% TM
5
180 sec

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

deadlift

11 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
180 sec
2
50% TM
5
180 sec
3
60% TM
3
180 sec
4
75% TM
5
180 sec
5
85% TM
3
180 sec
6
95% TM
1 +
amrap
180 sec
7
75% TM
5
180 sec
8
75% TM
5
180 sec
9
75% TM
5
180 sec
10
75% TM
5
180 sec
11
75% TM
5
180 sec

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

bench press

11 sets

Week 3 friday

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
180 sec
2
50% TM
5
180 sec
3
60% TM
3
180 sec
4
75% TM
5
180 sec
5
85% TM
3
180 sec
6
95% TM
1 +
amrap
180 sec
7
75% TM
5
180 sec
8
75% TM
5
180 sec
9
75% TM
5
180 sec
10
75% TM
5
180 sec
11
75% TM
5
180 sec

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

bench press

11 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
180 sec
2
50% TM
5
180 sec
3
60% TM
3
180 sec
4
75% TM
5
180 sec
5
85% TM
3
180 sec
6
95% TM
1 +
amrap
180 sec
7
75% TM
5
180 sec
8
75% TM
5
180 sec
9
75% TM
5
180 sec
10
75% TM
5
180 sec
11
75% TM
5
180 sec

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

squat

11 sets

Week 4 Monday {De-Load}

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
180 sec
2
50% TM
5
180 sec
3
60% TM
5 +
amrap
180 sec
4
40% TM
5
180 sec
5
40% TM
5
180 sec
6
40% TM
5
180 sec

squat

6 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
180 sec
2
50% TM
5
180 sec
3
60% TM
5 +
amrap
180 sec
4
40% TM
5
180 sec
5
40% TM
5
180 sec
6
40% TM
5
180 sec

bench press

6 sets

Week 4 Wednesday {De-Load}

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
180 sec
2
50% TM
5
180 sec
3
60% TM
5 +
amrap
180 sec
4
40% TM
5
180 sec
5
40% TM
5
180 sec
6
40% TM
5
180 sec

deadlift

6 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
180 sec
2
50% TM
5
180 sec
3
60% TM
5 +
amrap
180 sec
4
40% TM
5
180 sec
5
40% TM
5
180 sec
6
40% TM
5
180 sec

overhead press

6 sets

Week 4 Friday {De-Load}

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
180 sec
2
50% TM
5
180 sec
3
60% TM
5 +
amrap
180 sec
4
40% TM
5
180 sec
5
40% TM
5
180 sec
6
40% TM
5
180 sec

bench press

6 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
180 sec
2
50% TM
5
180 sec
3
60% TM
5 +
amrap
180 sec
4
40% TM
5
180 sec
5
40% TM
5
180 sec
6
40% TM
5
180 sec

squat

6 sets