Workout Routine

5/3/1 - v3 A/B

by gusbb

Quick Program Overview

On each of the three lifting days, you will be doing the following:

Quick warmup of jumping or throwing movements.
Eight sets of your first Main Lift for the day.
Your third set is an AMRAP (As Many Reps As Possible) set.
Eight sets of your second Main Lift for the day. Your third set is an AMRAP set.
50-100 reps of one Push, one Pull, and one Single Leg or Core exercise.

General Pre-Workout Warm Up

Before you do any of the lifting, choose one of the following and perform 10-15 total reps over 2-3 sets. This should not take more than 5-10 minutes at most.

Box Jumps
Broad Jumps
Medicine Ball Throws

Assistance Work

Each day, choose one exercise for each of the three categories below, and perform 50 – 100 reps of it. If you choose a bodyweight exercise and cannot complete at least 50 reps, you can choose a second exercise to finish the total out. If you choose a weighted exercise and cannot complete at least 50 reps, you chose a weight that was too high.

Don’t overthink your exercise choices, your weight selection, or your sets and reps – What’s important about this work is just getting a lot of full body volume done.

Push	Pull	Single Leg/Core
Dips	Chinups	Any Ab / Core Exercise
Pushups	Pullups	Back Raises
Flat DB Bench	Inverted Rows	Reverse Hypers
Incline DB Bench	DB Rows	Lunges
DB OHP	Cable Rows	Step Ups
Tricep Extension	Machine Rows	Bulgarian Split Squats
Tricep Pushdown	Face Pulls	KB Snatches
	Band Pull-Aparts	KB Swings
	Lat Pulldowns
	Curls

Progression rules

The suggested progression rules are already programmed into the workout exercises below.

Starting TM is 90% of 1RM.

Workouts

Week 1-A1

squat

Set

Intensity

Weight

Reps

Rest time

65% TM

90 sec

75% TM

90 sec

85% TM

5 +

amrap

90 sec

75% TM

90 sec

65% TM

45 sec

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

bench press

Set

Intensity

Weight

Reps

Rest time

65% TM

90 sec

75% TM

90 sec

85% TM

5 +

amrap

90 sec

75% TM

90 sec

65% TM

45 sec

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

face pull

Set

Intensity

Weight

Reps

Rest time

–

45 sec

–

45 sec

–

45 sec

–

45 sec

–

45 sec

triceps extension

Set

Intensity

Weight

Reps

Rest time

–

45 sec

–

45 sec

–

45 sec

–

45 sec

–

45 sec

Week 1-B1

deadlift

Set

Intensity

Weight

Reps

Rest time

65% TM

90 sec

75% TM

90 sec

85% TM

5 +

amrap

90 sec

75% TM

90 sec

65% TM

45 sec

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

overhead press

Set

Intensity

Weight

Reps

Rest time

65% TM

90 sec

75% TM

90 sec

85% TM

5 +

amrap

90 sec

75% TM

90 sec

65% TM

45 sec

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

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

–

45 sec

–

45 sec

–

45 sec

–

45 sec

–

45 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

–

45 sec

–

45 sec

–

45 sec

–

45 sec

–

45 sec

Week 1-A2

bench press

Set

Intensity

Weight

Reps

Rest time

65% TM

90 sec

75% TM

90 sec

85% TM

5 +

amrap

90 sec

75% TM

90 sec

65% TM

45 sec

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

squat

Set

Intensity

Weight

Reps

Rest time

65% TM

90 sec

75% TM

90 sec

85% TM

5 +

amrap

90 sec

75% TM

90 sec

65% TM

45 sec

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

Machine Chest Fly

Set

Intensity

Weight

Reps

Rest time

–

45 sec

–

45 sec

–

45 sec

–

45 sec

–

45 sec

curl

Set

Intensity

Weight

Reps

Rest time

–

45 sec

–

45 sec

–

45 sec

–

45 sec

–

45 sec

Week 1-B2

overhead press

Set

Intensity

Weight

Reps

Rest time

65% TM

90 sec

75% TM

90 sec

85% TM

5 +

amrap

90 sec

75% TM

90 sec

65% TM

45 sec

deadlift

Set

Intensity

Weight

Reps

Rest time

65% TM

90 sec

75% TM

90 sec

85% TM

5 +

amrap

90 sec

75% TM

90 sec

65% TM

45 sec

Machine Chest Press

Set

Intensity

Weight

Reps

Rest time

–

45 sec

–

45 sec

–

45 sec

–

45 sec

–

45 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

–

45 sec

–

45 sec

–

45 sec

–

45 sec

–

45 sec

Week 2-A1

squat

Set

Intensity

Weight

Reps

Rest time

70% TM

90 sec

80% TM

90 sec

90% TM

3 +

amrap

90 sec

80% TM

90 sec

70% TM

45 sec

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

bench press

Set

Intensity

Weight

Reps

Rest time

70% TM

90 sec

80% TM

90 sec

90% TM

3 +

amrap

90 sec

80% TM

90 sec

70% TM

45 sec

70% TM

45 sec

70% TM

45 sec

70% TM

45 sec

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

triceps extension

Set

Intensity

Weight

Reps

Rest time

–

45 sec

–

45 sec

–

45 sec

–

45 sec

–

45 sec

face pull

Set

Intensity

Weight

Reps

Rest time

–

45 sec

–

45 sec

–

45 sec

–

45 sec

–

45 sec

Week 2-B1

deadlift

Set

Intensity

Weight

Reps

Rest time

70% TM

90 sec

80% TM

90 sec

90% TM

3 +

amrap

90 sec

80% TM

90 sec

70% TM

45 sec

70% TM

45 sec

70% TM

45 sec

70% TM

45 sec

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

overhead press

Set

Intensity

Weight

Reps

Rest time

70% TM

90 sec

80% TM

90 sec

90% TM

3 +

amrap

90 sec

80% TM

90 sec

70% TM

45 sec

70% TM

45 sec

70% TM

45 sec

70% TM

45 sec

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

seated cable row

Set

Intensity

Weight

Reps

Rest time

–

45 sec

–

45 sec

–

45 sec

–

45 sec

–

45 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

–

45 sec

–

45 sec

–

45 sec

–

45 sec

–

45 sec

Week 2-A2

bench press

Set

Intensity

Weight

Reps

Rest time

70% TM

90 sec

80% TM

90 sec

90% TM

3 +

amrap

90 sec

80% TM

90 sec

70% TM

45 sec

70% TM

45 sec

70% TM

45 sec

70% TM

45 sec

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

squat

Set

Intensity

Weight

Reps

Rest time

70% TM

90 sec

80% TM

90 sec

90% TM

3 +

amrap

90 sec

80% TM

90 sec

70% TM

45 sec

70% TM

45 sec

70% TM

45 sec

70% TM

45 sec

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

curl

Set

Intensity

Weight

Reps

Rest time

–

45 sec

–

45 sec

–

45 sec

–

45 sec

–

45 sec

Machine Chest Fly

Set

Intensity

Weight

Reps

Rest time

–

45 sec

–

45 sec

–

45 sec

–

45 sec

–

45 sec

Week 2-B2

overhead press

Set

Intensity

Weight

Reps

Rest time

70% TM

90 sec

80% TM

90 sec

90% TM

3 +

amrap

90 sec

80% TM

90 sec

70% TM

45 sec

70% TM

45 sec

70% TM

45 sec

70% TM

45 sec

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

deadlift

Set

Intensity

Weight

Reps

Rest time

70% TM

90 sec

80% TM

90 sec

90% TM

3 +

amrap

90 sec

80% TM

90 sec

70% TM

45 sec

70% TM

45 sec

70% TM

45 sec

70% TM

45 sec

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

lat pulldown

Set

Intensity

Weight

Reps

Rest time

–

45 sec

–

45 sec

–

45 sec

–

45 sec

–

45 sec

Machine Chest Press

Set

Intensity

Weight

Reps

Rest time

–

45 sec

–

45 sec

–

45 sec

–

45 sec

–

45 sec

Week 3-A1

squat

Set

Intensity

Weight

Reps

Rest time

75% TM

90 sec

85% TM

90 sec

95% TM

1 +

amrap

90 sec

85% TM

90 sec

75% TM

45 sec

75% TM

45 sec

75% TM

45 sec

75% TM

45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

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

bench press

Set

Intensity

Weight

Reps

Rest time

75% TM

90 sec

85% TM

90 sec

95% TM

1 +

amrap

90 sec

85% TM

90 sec

75% TM

45 sec

75% TM

45 sec

75% TM

45 sec

75% TM

45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

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

face pull

Set

Intensity

Weight

Reps

Rest time

–

45 sec

–

45 sec

–

45 sec

–

45 sec

–

45 sec

triceps extension

Set

Intensity

Weight

Reps

Rest time

–

45 sec

–

45 sec

–

45 sec

–

45 sec

–

45 sec

Week 3-B1

deadlift

Set

Intensity

Weight

Reps

Rest time

75% TM

90 sec

85% TM

90 sec

95% TM

1 +

amrap

90 sec

85% TM

90 sec

75% TM

45 sec

75% TM

45 sec

75% TM

45 sec

75% TM

45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

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

overhead press

Set

Intensity

Weight

Reps

Rest time

75% TM

90 sec

85% TM

90 sec

95% TM

1 +

amrap

90 sec

85% TM

90 sec

75% TM

45 sec

75% TM

45 sec

75% TM

45 sec

75% TM

45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

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

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

–

45 sec

–

45 sec

–

45 sec

–

45 sec

–

45 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

–

45 sec

–

45 sec

–

45 sec

–

45 sec

–

45 sec

Week 3-A2

bench press

Set

Intensity

Weight

Reps

Rest time

75% TM

90 sec

85% TM

90 sec

95% TM

1 +

amrap

90 sec

85% TM

90 sec

75% TM

45 sec

75% TM

45 sec

75% TM

45 sec

75% TM

45 sec

squat

Set

Intensity

Weight

Reps

Rest time

75% TM

90 sec

85% TM

90 sec

95% TM

1 +

amrap

90 sec

85% TM

90 sec

75% TM

45 sec

75% TM

45 sec

75% TM

45 sec

75% TM

45 sec

Machine Chest Fly

Set

Intensity

Weight

Reps

Rest time

–

45 sec

–

45 sec

–

45 sec

–

45 sec

–

45 sec

curl

Set

Intensity

Weight

Reps

Rest time

–

45 sec

–

45 sec

–

45 sec

–

45 sec

–

45 sec

Week 3-B2

overhead press

Set

Intensity

Weight

Reps

Rest time

75% TM

90 sec

85% TM

90 sec

95% TM

1 +

amrap

90 sec

85% TM

90 sec

75% TM

45 sec

75% TM

45 sec

75% TM

45 sec

75% TM

45 sec

deadlift

Set

Intensity

Weight

Reps

Rest time

75% TM

90 sec

85% TM

90 sec

95% TM

1 +

amrap

90 sec

85% TM

90 sec

75% TM

45 sec

75% TM

45 sec

75% TM

45 sec

75% TM

45 sec

Machine Chest Press

Set

Intensity

Weight

Reps

Rest time

–

45 sec

–

45 sec

–

45 sec

–

45 sec

–

45 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

–

45 sec

–

45 sec

–

45 sec

–

45 sec

–

45 sec

Workout Routine

5/3/1 - v3 A/B

Quick Program Overview

General Pre-Workout Warm Up

Assistance Work

Progression rules

Workouts

Week 1-A1

squat

Set

Intensity

Weight

Reps

Rest time

squat

5 sets

bench press

Set

Intensity

Weight

Reps

Rest time

bench press

5 sets

face pull

Set

Intensity

Weight

Reps

Rest time

face pull

5 sets

triceps extension

Set

Intensity

Weight

Reps

Rest time

triceps extension

5 sets

Week 1-B1

deadlift

Set

Intensity

Weight

Reps

Rest time

deadlift

5 sets

overhead press

Set

Intensity

Weight

Reps

Rest time

overhead press

5 sets

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

tricep pushdown

5 sets

seated cable row

Set

Intensity

Weight

Reps

Rest time

seated cable row

5 sets

Week 1-A2

bench press

Set

Intensity

Weight

Reps

Rest time