Workout Routine

Cyclical 5/3/1 Routine for women

by dacton

Workouts

Follicular 5 - Press/Deadlift

military press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
0 sec
2
50% TM
5
0 sec
3
60% TM
5
0 sec
4
65% TM
5
0 sec
5
75% TM
5
0 sec
6
85% TM
5 +
amrap
Prog. Overload
0 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
7
65% TM
5
0 sec
8
65% TM
5
0 sec

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

military press

8 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
0 sec
2
50% TM
5
0 sec
3
60% TM
5
0 sec
4
65% TM
5
0 sec
5
75% TM
5
0 sec
6
85% TM
5 +
amrap
Prog. Overload
0 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 5 kg
Extra 3+ reps, increase TM by 10 kg
7
65% TM
5
0 sec
8
65% TM
5
0 sec

deadlift

8 sets

Follicular 5 - Bench/Squat

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
0 sec
2
60% TM
10
0 sec
3
65% TM
5
0 sec
4
75% TM
5
0 sec
5
85% TM
5 +
amrap
Prog. Overload
0 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
6
65% TM
5
0 sec
7
65% TM
5
0 sec

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

bench press

7 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
0 sec
2
60% TM
10
0 sec
3
65% TM
5
0 sec
4
75% TM
5
0 sec
5
85% TM
5 +
amrap
Prog. Overload
90 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 5 kg
Extra 3+ reps, increase TM by 10 kg
6
65% TM
5
0 sec
7
65% TM
5
0 sec

squat

7 sets

Follicular 3 - Press/Deadlift

military press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
0 sec
2
60% TM
5
0 sec
3
70% TM
3
0 sec
4
80% TM
3
0 sec
5
90% TM
3 +
amrap
Prog. Overload
90 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 5 kg
Extra 3+ reps, increase TM by 10 kg
6
70% TM
5
0 sec
7
70% TM
5
0 sec

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

military press

7 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
0 sec
2
60% TM
10
0 sec
3
70% TM
3
0 sec
4
80% TM
3
0 sec
5
90% TM
3
90 sec
6
70% TM
3
90 sec
7
70% TM
5
90 sec

deadlift

7 sets

Follicular 3 - Bench/Squat

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
0 sec
2
60% TM
5
0 sec
3
70% TM
3
100 sec
4
80% TM
3
100 sec
5
90% 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
6
70% TM
5
0 sec
7
70% TM
5
0 sec

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

bench press

7 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
90 sec
2
60% TM
5
90 sec
3
70% TM
5
65 sec
4
80% TM
5
65 sec
5
90% TM
5 +
amrap
Prog. Overload
65 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
6
60% TM
5
65 sec
7
60% TM
5
65 sec

squat

7 sets

Ovulatory 1 - Press/Deadlift

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
0 sec
2
50% TM
5
0 sec
3
60% TM
5
0 sec
4
75% TM
5
0 sec
5
85% TM
3
100 sec
6
95% TM
1 +
amrap
Prog. Overload
100 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
7
75% TM
5
0 sec
8
75% TM
5
0 sec

military press

8 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
0 sec
2
50% TM
5
0 sec
3
60% TM
5
0 sec
4
75% TM
5
0 sec
5
85% TM
3
0 sec
6
95% TM
1 +
amrap
Prog. Overload
90 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 5 kg
Extra 3+ reps, increase TM by 10 kg
7
75% TM
5
0 sec
8
75% TM
5
0 sec

deadlift

8 sets

Ovulatory 1 - Bench/Squat

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
0 sec
2
50% TM
5
0 sec
3
65% TM
5
0 sec
4
75% TM
5
0 sec
5
85% TM
3
0 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
7
75% TM
5
0 sec
8
75% TM
5
0 sec

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

bench press

8 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
40% TM
5
0 sec
3
50% TM
5
0 sec
4
65% TM
5
0 sec
5
75% TM
5
0 sec
6
85% TM
3
0 sec
7
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 5 kg
Extra 3+ reps, increase TM by 10 kg
8
75% TM
5
0 sec
9
75% TM
5
0 sec

squat

9 sets

Luteal (deload) - Press

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
10
0 sec
2
50% TM
10
0 sec
3
50% TM
10
0 sec
4
60% TM
10 +
amrap
0 sec

military press

4 sets

Luteal (deload) - Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
10
0 sec
2
50% TM
10
0 sec
3
50% TM
10
0 sec
4
60% TM
10 +
amrap
0 sec

deadlift

4 sets

Luteal (deload) - Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
10
0 sec
2
50% TM
10
0 sec
3
50% TM
10
0 sec
4
60% TM
10 +
amrap
0 sec

bench press

4 sets

Luteal (deload) - Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
10
0 sec
2
50% TM
10
0 sec
3
50% TM
10
0 sec
4
60% TM
10 +
amrap
0 sec

squat

4 sets