Workout Routine

5/3/1 Triumvirate

by saftbfree

Press: push(DB Incline) 5x15, pull(Kroc) 5x10, tris whatever you feel

Dead: good morning/hamstring machine 5x15, biceps whatever you feel, abs whatever

Bench: push(bench machine) 5x15, Pull (pull machine) 5x10, front/rear raise superset

Squat: calves 5x15, hip thrusts 5x10

Starting TM is 90% of 1RM.

Workouts

Week 1 Day 1

overhead press

Set

Intensity

Weight

Reps

Rest time

65% TM

100 sec

70% TM

100 sec

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

incline bench press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

dumbbell row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Week 1 Day 2

deadlift

Set

Intensity

Weight

Reps

Rest time

65% TM

100 sec

70% TM

100 sec

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

Cable crunch

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

Week 1 Day 3

bench press

Set

Intensity

Weight

Reps

Rest time

65% TM

100 sec

70% TM

100 sec

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

barbell row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

Week 1 Day 4

squat

Set

Intensity

Weight

Reps

Rest time

65% TM

100 sec

70% TM

100 sec

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

Cable crunch

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

Week 2 Day 1

overhead press

Set

Intensity

Weight

Reps

Rest time

75% TM

100 sec

80% TM

100 sec

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

barbell row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

Week 2 Day 2

deadlift

Set

Intensity

Weight

Reps

Rest time

75% TM

240 sec

80% TM

240 sec

85% TM

3 +

amrap

Prog. Overload

238 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

Cable crunch

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

Week 2 Day 3

bench press

Set

Intensity

Weight

Reps

Rest time

75% TM

238 sec

80% TM

240 sec

85% TM

3 +

amrap

Prog. Overload

238 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

barbell row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

Week 2 Day 4

squat

Set

Intensity

Weight

Reps

Rest time

75% TM

240 sec

80% TM

240 sec

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

Cable crunch

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

Week 3 Day 1

overhead press

Set

Intensity

Weight

Reps

Rest time

85% TM

240 sec

90% TM

240 sec

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

barbell row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

Week 3 Day 2

deadlift

Set

Intensity

Weight

Reps

Rest time

85% TM

240 sec

90% TM

240 sec

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

Cable crunch

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

Week 3 Day 3

bench press

Set

Intensity

Weight

Reps

Rest time

85% TM

240 sec

90% TM

240 sec

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

barbell row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

Week 3 Day 4

squat

Set

Intensity

Weight

Reps

Rest time

85% TM

240 sec

90% TM

240 sec

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

Cable crunch

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

Week 4 Day 1 (deload week)

overhead press

Set

Intensity

Weight

Reps

Rest time

40% TM

240 sec

50% TM

240 sec

60% TM

5 +

amrap

239 sec

barbell row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

Week 4 Day 2 (deload week)

deadlift

Set

Intensity

Weight

Reps

Rest time

40% TM

240 sec

50% TM

240 sec

60% TM

5 +

amrap

240 sec

Cable crunch

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

Week 4 Day 3 (deload week)

bench press

Set

Intensity

Weight

Reps

Rest time

40% TM

240 sec

50% TM

240 sec

60% TM

5 +

amrap

240 sec

barbell row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

Week 4 Day 4 (deload week)

squat

Set

Intensity

Weight

Reps

Rest time

40% TM

240 sec

50% TM

240 sec

60% TM

5 +

amrap

240 sec

Cable crunch

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

Workout Routine

5/3/1 Triumvirate

Workouts

Week 1 Day 1

overhead press

Set

Intensity

Weight

Reps

Rest time

Progressive Overload

overhead press

3 sets

incline bench press

Set

Intensity

Weight

Reps

Rest time

incline bench press

5 sets

dumbbell row

Set

Intensity

Weight

Reps

Rest time

dumbbell row

5 sets

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

tricep pushdown

3 sets

Week 1 Day 2

deadlift

Set

Intensity

Weight

Reps

Rest time

Progressive Overload

deadlift

3 sets

Cable crunch

Set

Intensity

Weight

Reps

Rest time

Cable crunch

5 sets

Week 1 Day 3

bench press

Set

Intensity

Weight

Reps

Rest time

Progressive Overload

bench press

3 sets

barbell row

Set

Intensity

Weight

Reps

Rest time

barbell row

5 sets

Week 1 Day 4

squat

Set

Intensity

Weight

Reps

Rest time