Workout Routine

jenny 2-day 5/3/1 Routine

by wangtn

Workouts

W1 Monday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
55% TM
3
60 sec
4
65% TM
5
100 sec
5
70% TM
5
100 sec
6
80% TM
5 +
amrap
100 sec

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

overhead press

6 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
55% TM
3
60 sec
4
65% TM
5
100 sec
5
70% TM
5
100 sec
6
80% TM
5 +
amrap
100 sec

hip thrust

6 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
90 sec
2
100% TM
10
90 sec
3
100% TM
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

barbell row

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
100 sec
2
100% TM
10
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0 kg
Extra 3+ reps, increase TM by 2.5 kg

dip

3 sets

W1 Thursday

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
55% TM
3
60 sec
4
65% TM
5
100 sec
5
70% TM
5
100 sec
6
80% TM
5 +
amrap
100 sec

squat

6 sets

Incline dumbbell press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
55% TM
3
60 sec
4
65% TM
5
100 sec
5
70% TM
5
100 sec
6
80% TM
5 +
amrap
100 sec

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

Incline dumbbell press

6 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
100 sec
2
100% TM
10
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

chinup

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
100 sec
2
100% TM
10
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg

romanian deadlift

3 sets

W2 Monday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
55% TM
3
60 sec
4
65% TM
3
100 sec
5
75% TM
3
100 sec
6
85% TM
3 +
amrap
100 sec

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

overhead press

6 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
55% TM
3
60 sec
4
65% TM
3
100 sec
5
75% TM
3
100 sec
6
85% TM
3 +
amrap
100 sec

hip thrust

6 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
100 sec
2
100% TM
10
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

barbell row

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
100 sec
2
100% TM
10
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0 kg
Extra 3+ reps, increase TM by 2.5 kg

dip

3 sets

W2 Thursday

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
55% TM
3
60 sec
4
65% TM
3
100 sec
5
75% TM
3
100 sec
6
85% TM
3 +
amrap
100 sec

squat

6 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
3
60 sec
2
50% TM
3
60 sec
3
55% TM
3
60 sec
4
65% TM
3
100 sec
5
75% TM
3
100 sec
6
85% TM
3 +
amrap
100 sec

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

incline bench press

6 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
100 sec
2
100% TM
10
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg

chinup

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
100 sec
2
100% TM
10
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

romanian deadlift

3 sets

W3 Monday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
55% TM
3
60 sec
4
75% TM
5
100 sec
5
85% TM
3
100 sec
6
90% 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

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

overhead press

6 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
55% TM
3
60 sec
4
75% TM
5
100 sec
5
85% TM
3
100 sec
6
90% 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 5 kg
Extra 3+ reps, increase TM by 10 kg

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

hip thrust

6 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
100 sec
2
100% TM
10
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
100 sec
2
100% TM
10
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg

dip

3 sets

W3 Thursday

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
55% TM
3
60 sec
4
75% TM
5
100 sec
5
85% TM
3
100 sec
6
90% 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 5 kg
Extra 3+ reps, increase TM by 10 kg

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

squat

6 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
55% TM
3
60 sec
4
75% TM
5
100 sec
5
85% TM
3
100 sec
6
90% 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 5 kg
Extra 3+ reps, increase TM by 10 kg

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

incline bench press

6 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg

chinup

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
100 sec
2
100% TM
10
100 sec
3
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg

romanian deadlift

3 sets