Workout Routine

5/3/1 PPL 3-Day

by Batting7547

Test

Starting TM is 90% of 1RM.

Workouts

Week 1 - Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
85% TM
5 +
amrap
100 sec
4
65% TM
5
100 sec
5
65% TM
5
100 sec
6
65% TM
5
100 sec
7
65% TM
5
100 sec
8
65% TM
5
100 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
100 sec
2
75% TM
5
100 sec
3
85% TM
5 +
amrap
100 sec
4
65% TM
5
100 sec
5
65% TM
5
100 sec
6
65% TM
5
100 sec
7
65% TM
5
100 sec
8
65% TM
5
100 sec

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

bench press

8 sets

Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec

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

Tricep Extension

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec

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

side lateral raise

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec

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

seated cable row

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec

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

curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
80% TM
12
100 sec
2
80% TM
12
100 sec
3
80% TM
12
100 sec

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

leg extension

3 sets

Week 1 - Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
85% TM
5 +
amrap
100 sec
4
65% TM
5
100 sec
5
65% TM
5
100 sec
6
65% TM
5
100 sec
7
65% TM
5
100 sec
8
65% TM
5
100 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
100 sec
2
75% TM
5
100 sec
3
85% TM
5 +
amrap
100 sec
4
65% TM
5
100 sec
5
65% TM
5
100 sec
6
65% TM
5
100 sec
7
65% TM
5
100 sec
8
65% TM
5
100 sec

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

overhead press

8 sets

Pushups

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

Pushups

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec

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

incline bench press

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
12
100 sec
2
80% TM
12
100 sec
3
80% TM
12
100 sec

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

lat pulldown

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec

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

barbell row

3 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec

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

lunge

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
12
100 sec
2
80% TM
12
100 sec
3
80% TM
9
100 sec

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

leg curl

3 sets

Week 1 - Day 3

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
100 sec
4
65% TM
5
100 sec
5
65% TM
5
100 sec
6
65% TM
5
100 sec
7
65% TM
5
100 sec
8
65% TM
5
100 sec

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

bench press

8 sets

squat

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

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

squat

8 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec

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

seated overhead press

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec

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

tricep pushdown

3 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec

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

bent over row

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec

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

curl

3 sets

Russian twist

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

Russian twist

3 sets

plank

Set
Time
Rest time
1
45 sec
60 sec
2
45 sec
60 sec
3
45 sec
60 sec
4
45 sec
60 sec
5
45 sec
60 sec

plank

5 sets

Week 2 - Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
3 +
amrap
100 sec
4
70% TM
5
100 sec
5
70% TM
5
100 sec
6
70% TM
5
100 sec
7
70% TM
5
100 sec
8
70% TM
5
100 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
100 sec
2
80% TM
3
100 sec
3
90% TM
3 +
amrap
100 sec
4
70% TM
5
100 sec
5
70% TM
5
100 sec
6
70% TM
5
100 sec
7
70% TM
5
100 sec
8
70% TM
5
100 sec

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

bench press

8 sets

Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec

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

Tricep Extension

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec

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

side lateral raise

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec

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

seated cable row

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec

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

curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec

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

leg extension

3 sets

Week 2 - Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
100 sec
2
80% TM
3
100 sec
3
90% TM
3 +
amrap
100 sec
4
70% TM
5
100 sec
5
70% TM
5
100 sec
6
70% TM
5
100 sec
7
70% TM
5
100 sec
8
70% TM
5
100 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
100 sec
2
80% TM
3
100 sec
3
90% TM
3 +
amrap
100 sec
4
70% TM
5
100 sec
5
70% TM
5
100 sec
6
70% TM
5
100 sec
7
70% TM
5
100 sec
8
70% TM
5
100 sec

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

overhead press

8 sets

Pushups

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

Pushups

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec

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

incline bench press

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec

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

lat pulldown

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec

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

barbell row

3 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec

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

lunge

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec

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

leg curl

3 sets

Week 2 - Day 3

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
100 sec
4
70% TM
5
100 sec
5
70% TM
5
100 sec
6
70% TM
5
100 sec
7
70% TM
5
100 sec
8
70% TM
5
100 sec

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

bench press

8 sets

squat

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

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

squat

8 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec

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

seated overhead press

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec

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

tricep pushdown

3 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec

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

bent over row

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec

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

curl

3 sets

Russian twist

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

Russian twist

3 sets

plank

Set
Time
Rest time
1
45 sec
100 sec
2
45 sec
100 sec
3
45 sec
100 sec
4
45 sec
100 sec
5
45 sec
100 sec

plank

5 sets

Week 3 - Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
3
100 sec
3
95% TM
1 +
amrap
100 sec
4
75% TM
5
100 sec
5
75% TM
5
100 sec
6
75% TM
5
100 sec
7
75% TM
5
100 sec
8
75% TM
5
100 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
75% TM
5
100 sec
2
85% TM
3
100 sec
3
95% TM
1 +
amrap
100 sec
4
75% TM
5
100 sec
5
75% TM
5
100 sec
6
75% TM
5
100 sec
7
75% TM
5
100 sec
8
75% TM
5
100 sec

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

bench press

8 sets

Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 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 %

Tricep Extension

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 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 %

side lateral raise

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 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 %

seated cable row

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 sec

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

curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 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 %

leg extension

3 sets

Week 3 - Day 2

deadlift

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

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 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
100 sec
2
85% TM
3
100 sec
3
95% TM
1 +
amrap
100 sec
4
75% TM
5
100 sec
5
75% TM
5
100 sec
6
75% TM
5
100 sec
7
75% TM
5
100 sec
8
75% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

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

overhead press

8 sets

Pushups

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

Pushups

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 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 %

incline bench press

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 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 %

lat pulldown

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 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 %

barbell row

3 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 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 %

lunge

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 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 %

leg curl

3 sets

Week 3 - Day 3

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
100 sec
4
75% TM
5
100 sec
5
75% TM
5
100 sec
6
75% TM
5
100 sec
7
75% TM
5
100 sec
8
75% TM
5
100 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

squat

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

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

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

squat

8 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 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 %

seated overhead press

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 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 %

tricep pushdown

3 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 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 %

bent over row

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
80% TM
10
100 sec
3
80% TM
10
100 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 %

curl

3 sets

Russian twist

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

Russian twist

3 sets

plank

Set
Time
Rest time
1
45 sec
100 sec
2
45 sec
100 sec
3
45 sec
100 sec
4
45 sec
100 sec
5
45 sec
100 sec

plank

5 sets