Workout Routine

5/3/1 Triumvirate

by heldjr

Starting TM is 90% of 1RM.

Workouts

W1 Monday

military 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
4
65% TM
5
120 sec
5
75% TM
5
120 sec
6
85% TM
5 +
amrap
Prog. Overload
120 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

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

military press

6 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
120 sec
2
65% TM
5
120 sec
3
65% TM
5
120 sec
4
65% TM
5
120 sec
5
65% TM
5
120 sec

military press

5 sets

Dips

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

Dips

5 sets

Pull-up

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

Pull-up

5 sets

W1 Tuesday

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
4
65% TM
5
120 sec
5
75% TM
5
120 sec
6
85% TM
5 +
amrap
Prog. Overload
120 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

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

deadlift

6 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
120 sec
2
65% TM
5
120 sec
3
65% TM
5
120 sec
4
65% TM
5
120 sec
5
65% TM
5
120 sec

deadlift

5 sets

Kettlebell Swings

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
5
–
–
12
60 sec

Kettlebell Swings

5 sets

hanging leg raises

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

hanging leg raises

5 sets

W1 Thursday

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
4
65% TM
5
120 sec
5
75% TM
5
120 sec
6
85% TM
5 +
amrap
Prog. Overload
120 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

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

bench press

6 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
120 sec
2
65% TM
5
120 sec
3
65% TM
5
120 sec
4
65% TM
5
120 sec
5
65% TM
5
120 sec

bench press

5 sets

push-ups

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

push-ups

5 sets

One Arm Dumbbell Row

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

One Arm Dumbbell Row

5 sets

W1 Friday

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
4
65% TM
5
120 sec
5
75% TM
5
120 sec
6
85% TM
5 +
amrap
Prog. Overload
120 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

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

squat

6 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
120 sec
2
65% TM
5
120 sec
3
65% TM
5
120 sec
4
65% TM
5
120 sec
5
65% TM
5
120 sec

squat

5 sets

leg press

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

leg press

5 sets

leg curl

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

leg curl

5 sets

W2 Monday

military 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
4
70% TM
3
120 sec
5
80% TM
3
120 sec
6
90% TM
3 +
amrap
Prog. Overload
120 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

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

military press

6 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
120 sec
2
70% TM
5
120 sec
3
70% TM
5
120 sec
4
70% TM
5
120 sec
5
70% TM
5
120 sec

military press

5 sets

Dips

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

Dips

5 sets

Pull-up

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

Pull-up

5 sets

W2 Tuesday

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
4
70% TM
3
120 sec
5
80% TM
3
120 sec
6
90% TM
3 +
amrap
Prog. Overload
120 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

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

deadlift

6 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
120 sec
2
70% TM
5
120 sec
3
70% TM
5
120 sec
4
70% TM
5
120 sec
5
70% TM
5
120 sec

deadlift

5 sets

Kettlebell Swings

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
5
–
–
12
60 sec

Kettlebell Swings

5 sets

hanging leg raises

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

hanging leg raises

5 sets

W2 Thursday

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
4
70% TM
3
120 sec
5
80% TM
3
120 sec
6
90% TM
3 +
amrap
Prog. Overload
120 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

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

bench press

6 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
120 sec
2
70% TM
5
120 sec
3
70% TM
5
120 sec
4
70% TM
5
120 sec
5
70% TM
5
120 sec

bench press

5 sets

push-ups

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

push-ups

5 sets

One Arm Dumbbell Row

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

One Arm Dumbbell Row

5 sets

W2 Friday

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
4
70% TM
3
120 sec
5
80% TM
3
120 sec
6
90% TM
3 +
amrap
Prog. Overload
120 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

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

squat

6 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
120 sec
2
70% TM
5
120 sec
3
70% TM
5
120 sec
4
70% TM
5
120 sec
5
70% TM
5
120 sec

squat

5 sets

leg press

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

leg press

5 sets

leg curl

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

leg curl

5 sets

W3 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
120 sec
2
55% TM
5
120 sec
3
65% TM
5
120 sec
4
75% TM
5
120 sec
5
85% TM
3
120 sec
6
95% TM
1 +
amrap
Prog. Overload
120 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

military press

6 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
120 sec
2
75% TM
5
120 sec
3
75% TM
5
120 sec
4
75% TM
5
120 sec
5
75% TM
5
120 sec

military press

5 sets

Dips

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

Dips

5 sets

Pull-up

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

Pull-up

5 sets

W3 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
120 sec
2
55% TM
5
120 sec
3
65% TM
5
120 sec
4
75% TM
5
120 sec
5
85% TM
3
120 sec
6
95% TM
1 +
amrap
Prog. Overload
120 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

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

deadlift

6 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
120 sec
2
75% TM
5
120 sec
3
75% TM
5
120 sec
4
75% TM
5
120 sec
5
75% TM
5
120 sec

deadlift

5 sets

Kettlebell Swings

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
5
–
–
12
60 sec

Kettlebell Swings

5 sets

hanging leg raises

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

hanging leg raises

5 sets

W3 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
120 sec
2
55% TM
5
120 sec
3
65% TM
5
120 sec
4
75% TM
5
120 sec
5
85% TM
3
120 sec
6
95% TM
1 +
amrap
Prog. Overload
120 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

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

bench press

6 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
120 sec
2
75% TM
5
120 sec
3
75% TM
5
120 sec
4
75% TM
5
120 sec
5
75% TM
5
120 sec

bench press

5 sets

push-ups

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

push-ups

5 sets

One Arm Dumbbell Row

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

One Arm Dumbbell Row

5 sets

W3 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
120 sec
2
55% TM
5
120 sec
3
65% TM
5
120 sec
4
75% TM
5
120 sec
5
85% TM
3
120 sec
6
95% TM
1 +
amrap
Prog. Overload
120 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

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

squat

6 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
120 sec
2
75% TM
5
120 sec
3
75% TM
5
120 sec
4
75% TM
5
120 sec
5
75% TM
5
120 sec

squat

5 sets

leg press

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

leg press

5 sets

leg curl

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

leg curl

5 sets

W4 Monday (deload)

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
10
120 sec
2
50% TM
10
120 sec
3
60% TM
10
120 sec

military press

3 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

Dips

3 sets

Pull-up

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

Pull-up

3 sets

W4 Tuesday (deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
10
120 sec
2
50% TM
10
120 sec
3
60% TM
10
120 sec

deadlift

3 sets

Kettlebell Swings

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Kettlebell Swings

3 sets

hanging leg raises

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

hanging leg raises

3 sets

W4 Thursday (deload)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
10
120 sec
2
50% TM
10
120 sec
3
60% TM
10
120 sec

bench press

3 sets

push-ups

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

push-ups

3 sets

One Arm Dumbbell Row

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

One Arm Dumbbell Row

3 sets

W4 Friday (deload)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
10
120 sec
2
50% TM
10
120 sec
3
60% TM
10
120 sec

squat

3 sets

leg press

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

leg press

3 sets

leg curl

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

leg curl

3 sets