Workout Routine

5/3/1 Triumvirate (Black Iron Beast)

by realmiketalbot

Modified from the Hardy version of 5/3/1 Triumvirate to more closely reflect the version on Black Iron Beast.

I've also added some accessory lifts, so anything beyond the 3rd lift on each day is always optional.

Workouts

Week 1 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
60% TM
5
120 sec
3
65% TM
5
180 sec
4
75% TM
5
180 sec
5
85% TM
5 +
amrap
Prog. Overload
180 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 5 kg
Extra 3+ reps, increase TM by 10 kg

overhead press

5 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

dip

5 sets

neutral grip pull up

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

neutral grip pull up

5 sets

skull crushers

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

skull crushers

3 sets

Week 1 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
60% TM
5
120 sec
3
65% TM
5
180 sec
4
75% TM
5
180 sec
5
85% TM
5 +
amrap
Prog. Overload
180 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

deadlift

5 sets

good morning

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

good morning

5 sets

hanging leg raises

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
4
15
100 sec
5
15
100 sec

hanging leg raises

5 sets

elevated glute bridge

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

elevated glute bridge

3 sets

leg curl

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

leg curl

3 sets

Week 1 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
60% TM
5
120 sec
3
65% TM
5
180 sec
4
75% TM
5
180 sec
5
85% TM
5 +
amrap
Prog. Overload
180 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 5 kg
Extra 3+ reps, increase TM by 10 kg

bench press

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

bench press

5 sets

dumbbell row

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

dumbbell row

5 sets

cambered bar curl

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

cambered bar curl

3 sets

Week 1 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
60% TM
5
120 sec
3
65% TM
5
180 sec
4
75% TM
5
180 sec
5
85% TM
5 +
amrap
Prog. Overload
180 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 5 kg
Extra 3+ reps, increase TM by 10 kg

squat

5 sets

leg press

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

leg press

5 sets

glute ham raise

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

glute ham raise

5 sets

leg extension

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

leg extension

3 sets

Cable crunch

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

Cable crunch

3 sets

Week 2 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
60% TM
5
120 sec
3
70% TM
3
180 sec
4
80% TM
3
180 sec
5
90% TM
3 +
amrap
Prog. Overload
180 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 5 kg
Extra 3+ reps, increase TM by 10 kg

overhead press

5 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

dip

5 sets

neutral grip pull up

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

neutral grip pull up

5 sets

skull crushers

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

skull crushers

3 sets

Week 2 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
60% TM
5
120 sec
3
70% TM
3
180 sec
4
80% TM
3
180 sec
5
90% TM
3 +
amrap
Prog. Overload
180 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 5 kg
Extra 3+ reps, increase TM by 10 kg

deadlift

5 sets

good morning

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

good morning

5 sets

hanging leg raises

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
4
15
100 sec
5
15
100 sec

hanging leg raises

5 sets

elevated glute bridge

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

elevated glute bridge

3 sets

leg curl

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

leg curl

3 sets

Week 2 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
60% TM
5
120 sec
3
70% TM
3
180 sec
4
80% TM
3
180 sec
5
90% TM
3 +
amrap
Prog. Overload
180 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 5 kg
Extra 3+ reps, increase TM by 10 kg

bench press

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

bench press

5 sets

dumbbell row

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

dumbbell row

5 sets

cambered bar curl

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

cambered bar curl

3 sets

Week 2 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
60% TM
5
120 sec
3
70% TM
3
180 sec
4
80% TM
3
180 sec
5
90% TM
3 +
amrap
Prog. Overload
180 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 5 kg
Extra 3+ reps, increase TM by 10 kg

squat

5 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

leg press

5 sets

glute ham raise

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

glute ham raise

5 sets

leg extension

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

leg extension

3 sets

Cable crunch

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

Cable crunch

3 sets

Week 3 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
60% TM
5
120 sec
3
75% TM
5
180 sec
4
85% TM
3
180 sec
5
95% TM
1 +
amrap
Prog. Overload
180 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 5 kg
Extra 3+ reps, increase TM by 10 kg

overhead press

5 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

dip

5 sets

neutral grip pull up

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

neutral grip pull up

5 sets

skull crushers

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

skull crushers

3 sets

Week 3 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
60% TM
5
120 sec
3
75% TM
5
180 sec
4
85% TM
3
180 sec
5
95% TM
1 +
amrap
Prog. Overload
180 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 5 kg
Extra 3+ reps, increase TM by 10 kg

deadlift

5 sets

good morning

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

good morning

5 sets

hanging leg raises

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
4
15
100 sec
5
15
100 sec

hanging leg raises

5 sets

elevated glute bridge

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

elevated glute bridge

3 sets

leg curl

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

leg curl

3 sets

Week 3 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
60% TM
5
120 sec
3
75% TM
5
180 sec
4
85% TM
3
180 sec
5
95% TM
1 +
amrap
Prog. Overload
180 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 5 kg
Extra 3+ reps, increase TM by 10 kg

bench press

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

bench press

5 sets

dumbbell row

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

dumbbell row

5 sets

cambered bar curl

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

cambered bar curl

3 sets

Week 3 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
60% TM
5
120 sec
3
75% TM
5
180 sec
4
85% TM
3
180 sec
5
95% TM
1 +
amrap
Prog. Overload
180 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 5 kg
Extra 3+ reps, increase TM by 10 kg

squat

5 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

leg press

5 sets

glute ham raise

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

glute ham raise

5 sets

leg extension

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

leg extension

3 sets

Cable crunch

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

Cable crunch

3 sets

Week 4 Day 1 (deload week)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
120 sec
2
50% TM
5
120 sec
3
60% TM
5
120 sec

overhead press

3 sets

dip

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

dip

3 sets

neutral grip pull up

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

neutral grip pull up

3 sets

Week 4 Day 2 (deload week)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
120 sec
2
50% TM
5
120 sec
3
60% TM
5
120 sec

deadlift

3 sets

good morning

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

good morning

3 sets

hanging leg raises

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

hanging leg raises

3 sets

Week 4 Day 3 (deload week)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
120 sec
2
50% TM
5
120 sec
3
60% TM
5
120 sec

bench press

3 sets

bench press

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

bench press

3 sets

dumbbell row

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

dumbbell row

3 sets

Week 4 Day 4 (deload week)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
120 sec
2
50% TM
5
120 sec
3
60% TM
5
120 sec

squat

3 sets

leg press

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

leg press

3 sets

glute ham raise

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

glute ham raise

3 sets