Workout Routine

5/3/1 Triumvirate

by domjay217

Triumvirate is a popular assistance template for the 5/3/1 training program created by Jim Wendler.

Very similar to the Boring But Big. The Triumvirate follows the 5/3/1 template where one main lift is trained per session (bench press, squat, deadlift, or military press) using the 5/3/1 rep pattern, and is supplemented by doing 5 sets of 15 reps and 5 sets of 10 reps for accessory workouts.

Workouts

Week 1 Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
70% TM
5
100 sec
3
75% 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

bench press

3 sets

incline bench press

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

incline bench press

5 sets

Palloff Press

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

Palloff Press

5 sets

chinup

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

chinup

5 sets

Week 1 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
70% TM
5
100 sec
3
75% 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

deadlift

3 sets

dip

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

dip

5 sets

face pull

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

face pull

5 sets

Reverse/Back Extensions

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

Reverse/Back Extensions

5 sets

Week 1 Day 3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
70% TM
5
100 sec
3
75% 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

overhead press

3 sets

lateral raise

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

lateral raise

5 sets

t-bar row

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

t-bar row

5 sets

bicycle crunches

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

bicycle crunches

5 sets

Week 1 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
70% TM
5
100 sec
3
75% 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

squat

3 sets

tricep pushdown

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

tricep pushdown

5 sets

rear delt fly

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

rear delt fly

5 sets

forward lunges

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

forward lunges

5 sets

Week 2 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
3
100 sec
2
80% TM
3
100 sec
3
85% 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

overhead press

3 sets

lateral raise

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

lateral raise

5 sets

t-bar row

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

t-bar row

5 sets

Oblique leg raises

Set
Intensity
Weight
Reps
Rest time
1
5
30 sec
2
5
30 sec
3
5
30 sec
4
5
30 sec
5
5
30 sec

Oblique leg raises

5 sets

Week 2 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
3
60 sec
2
80% TM
3
60 sec
3
85% TM
3 +
amrap
Prog. Overload
60 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

deadlift

3 sets

dip

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

dip

5 sets

face pull

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

face pull

5 sets

Reverse/Back Extensions

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Reverse/Back Extensions

1 sets

Week 2 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
3
60 sec
2
80% TM
3
60 sec
3
85% TM
3 +
amrap
Prog. Overload
60 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

bench press

3 sets

incline bench press

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

incline bench press

5 sets

Palloff Press

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

Palloff Press

5 sets

chinup

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

chinup

5 sets

Week 2 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
3
240 sec
2
80% TM
3
240 sec
3
85% TM
3 +
amrap
Prog. Overload
239 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

squat

3 sets

Oblique leg raises

Set
Intensity
Weight
Reps
Rest time
1
5
30 sec
2
5
30 sec
3
5
30 sec
4
5
30 sec
5
5
30 sec

Oblique leg raises

5 sets

tricep pushdown

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

tricep pushdown

5 sets

forward lunges

Set
Reps
Rest time
1
5
30 sec
2
5
30 sec
3
5
30 sec
4
5
30 sec
5
5
30 sec

forward lunges

5 sets

Week 3 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
60 sec
2
90% TM
3
60 sec
3
95% TM
1 +
amrap
Prog. Overload
60 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

overhead press

3 sets

lateral raise

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

lateral raise

5 sets

t-bar row

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

t-bar row

5 sets

Oblique leg raises

Set
Intensity
Weight
Reps
Rest time
1
5
30 sec
2
30
0 sec
3
30
0 sec
4
30
0 sec
5
30
0 sec

Oblique leg raises

5 sets

Week 3 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
240 sec
2
90% TM
3
240 sec
3
95% TM
1 +
amrap
Prog. Overload
238 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

deadlift

3 sets

face pull

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

face pull

5 sets

dip

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

dip

5 sets

Reverse/Back Extensions

Set
Intensity
Weight
Reps
Rest time
1
5
30 sec
2
5
30 sec
3
5
30 sec
4
5
30 sec
5
5
30 sec

Reverse/Back Extensions

5 sets

Week 3 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
240 sec
2
90% TM
3
240 sec
3
95% TM
1 +
amrap
Prog. Overload
238 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

bench press

3 sets

incline bench press

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

incline bench press

5 sets

Palloff Press

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

Palloff Press

5 sets

chinup

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

chinup

5 sets

Week 3 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
240 sec
2
90% TM
3
240 sec
3
95% TM
1 +
amrap
Prog. Overload
239 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

squat

3 sets

tricep pushdown

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

tricep pushdown

5 sets

forward lunges

Set
Reps
Rest time
1
5
30 sec
2
5
30 sec
3
5
30 sec
4
5
30 sec
5
5
30 sec

forward lunges

5 sets

pullup

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

pullup

5 sets

Week 4 Day 1 (deload week)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
240 sec
2
50% TM
5
240 sec
3
60% TM
5 +
amrap
239 sec

overhead press

3 sets

lateral raise

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

lateral raise

5 sets

t-bar row

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

t-bar row

5 sets

Oblique leg raises

Set
Intensity
Weight
Reps
Rest time
1
5
30 sec
2
5
30 sec
3
5
30 sec
4
5
30 sec
5
5
30 sec

Oblique leg raises

5 sets

Week 4 Day 2 (deload week)

deadlift

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

deadlift

3 sets

face pull

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

face pull

5 sets

dip

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

dip

5 sets

Reverse/Back Extensions

Set
Intensity
Weight
Reps
Rest time
1
5
30 sec
2
5
30 sec
3
5
30 sec
4
5
30 sec
5
5
30 sec

Reverse/Back Extensions

5 sets

Week 4 Day 3 (deload week)

bench press

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

bench press

3 sets

incline bench press

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

incline bench press

5 sets

Palloff Press

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

Palloff Press

5 sets

chinup

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

chinup

5 sets

Week 4 Day 4 (deload week)

squat

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

squat

3 sets

triceps pushdowns

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

triceps pushdowns

5 sets

forward lunges

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

forward lunges

5 sets

pullup

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

pullup

5 sets