Workout Routine

Big and Bold 5/3/1

by heldjr

Starting TM is 90% of 1RM.

Workouts

W1 Monday

seated shoulder 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 %

seated shoulder press

6 sets

T-Bar Rows

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
60 sec
2
65% TM
8
60 sec
3
65% TM
8
60 sec
4
65% TM
8
60 sec

T-Bar Rows

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
60 sec
2
65% TM
8
60 sec
3
65% TM
8
60 sec
4
65% TM
8
60 sec

incline bench press

4 sets

skull crushers

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

skull crushers

3 sets

EZ Bar Curls

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

EZ Bar Curls

3 sets

W1 Tuesday

trap bar 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 %

trap bar deadlift

6 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
60 sec
2
65% TM
8
60 sec
3
65% TM
8
60 sec
4
65% TM
8
60 sec

front squat

4 sets

Seated calf raises

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
65% TM
10
60 sec
3
65% TM
10
60 sec
4
65% TM
10
60 sec

Seated calf raises

4 sets

leg curl

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

leg curl

3 sets

mountain climbers

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

mountain climbers

3 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

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
60 sec
2
65% TM
8
60 sec
3
65% TM
8
60 sec
4
65% TM
8
60 sec

lat pulldown

4 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
60 sec
2
65% TM
8
60 sec
3
65% TM
8
60 sec
4
65% TM
8
60 sec

military press

4 sets

tricep pushdown

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

tricep pushdown

3 sets

Dumbbell curls

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

Dumbbell curls

3 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

shrug

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
60 sec
2
65% TM
8
60 sec
3
65% TM
8
60 sec
4
65% TM
8
60 sec

shrug

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
60 sec
2
65% TM
8
60 sec
3
65% TM
8
60 sec
4
65% TM
8
60 sec

romanian deadlift

4 sets

Standing Calf Raises

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

Standing Calf Raises

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
50% TM
15
60 sec
2
50% TM
15
60 sec
3
50% TM
15
60 sec

Cable crunch

3 sets

W2 Monday

seated shoulder 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
120 sec

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

seated shoulder press

6 sets

T-Bar Rows

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
60 sec
2
70% TM
8
60 sec
3
70% TM
8
60 sec
4
70% TM
8
60 sec

T-Bar Rows

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
60 sec
2
70% TM
8
60 sec
3
70% TM
8
60 sec
4
70% TM
8
60 sec

incline bench press

4 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12
60 sec
2
50% TM
12
60 sec
3
50% TM
12
60 sec

skull crushers

3 sets

EZ Bar Curls

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12
60 sec
2
50% TM
12
60 sec
3
50% TM
12
60 sec

EZ Bar Curls

3 sets

W2 Tuesday

trap bar 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 %

trap bar deadlift

6 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
60 sec
2
70% TM
8
60 sec
3
70% TM
8
60 sec
4
70% TM
8
60 sec

front squat

4 sets

Seated calf raises

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
60 sec
2
70% TM
12
60 sec
3
70% TM
12
60 sec
4
70% TM
12
60 sec

Seated calf raises

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12
60 sec
2
50% TM
12
60 sec
3
50% TM
12
60 sec

leg curl

3 sets

mountain climbers

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

mountain climbers

3 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

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
60 sec
2
70% TM
8
60 sec
3
70% TM
8
60 sec
4
70% TM
8
60 sec

lat pulldown

4 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
60 sec
2
70% TM
8
60 sec
3
70% TM
8
60 sec
4
70% TM
8
60 sec

military press

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12
60 sec
2
50% TM
12
60 sec
3
50% TM
12
60 sec

tricep pushdown

3 sets

Dumbbell curls

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12
60 sec
2
50% TM
12
60 sec
3
50% TM
12
60 sec

Dumbbell curls

3 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

shrug

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
60 sec
2
70% TM
8
60 sec
3
70% TM
8
60 sec
4
70% TM
8
60 sec

shrug

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
60 sec
2
70% TM
8
60 sec
3
70% TM
8
60 sec
4
70% TM
8
60 sec

romanian deadlift

4 sets

Standing Calf Raises

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

Standing Calf Raises

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
5% TM
15
60 sec
2
50% TM
15
60 sec
3
50% TM
15
60 sec

Cable crunch

3 sets

W3 Monday

seated shoulder 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

seated shoulder press

6 sets

T-Bar Rows

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
60 sec
2
75% TM
8
60 sec
3
75% TM
8
60 sec
4
75% TM
8
60 sec

T-Bar Rows

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
60 sec
2
75% TM
8
60 sec
3
75% TM
8
60 sec
4
75% TM
8
60 sec

incline bench press

4 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12
60 sec
2
50% TM
12
60 sec
3
50% TM
12
60 sec

skull crushers

3 sets

EZ Bar Curls

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

EZ Bar Curls

3 sets

W3 Tuesday

trap bar 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 %

trap bar deadlift

6 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
60 sec
2
75% TM
8
60 sec
3
75% TM
8
60 sec
4
75% TM
8
60 sec

front squat

4 sets

Seated calf raises

Set
Intensity
Weight
Reps
Rest time
1
75% TM
12
60 sec
2
75% TM
12
60 sec
3
75% TM
12
60 sec
4
75% TM
12
60 sec

Seated calf raises

4 sets

leg curl

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

leg curl

3 sets

mountain climbers

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

mountain climbers

3 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

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
60 sec
2
75% TM
8
60 sec
3
75% TM
8
60 sec
4
75% TM
8
60 sec

lat pulldown

4 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
60 sec
2
75% TM
8
60 sec
3
75% TM
8
60 sec
4
75% TM
8
60 sec

military press

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12
60 sec
2
50% TM
12
60 sec
3
50% TM
12
60 sec

tricep pushdown

3 sets

Dumbbell curls

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

Dumbbell curls

3 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

shrug

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
60 sec
2
75% TM
8
60 sec
3
75% TM
8
60 sec
4
75% TM
8
60 sec

shrug

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
60 sec
2
75% TM
8
60 sec
3
75% TM
8
60 sec
4
75% TM
8
60 sec

romanian deadlift

4 sets

Standing Calf Raises

Set
Intensity
Weight
Reps
Rest time
1
50% TM
15
60 sec
2
50% TM
15
60 sec
3
50% TM
15
60 sec

Standing Calf Raises

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
50% TM
15
60 sec
2
50% TM
15
60 sec
3
50% TM
15
60 sec

Cable crunch

3 sets

W4 Monday (deload)

seated shoulder press

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

seated shoulder press

3 sets

W4 Tuesday (deload)

trap bar deadlift

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

trap bar deadlift

3 sets

W4 Thursday (deload)

bench press

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

bench press

3 sets

W4 Friday (deload)

squat

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

squat

3 sets