Workout Routine

Laydi's 5/3/1 Leader

by AFenn1291

Workouts

W1 Day 1

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
6
120 sec
2
100% TM
6
120 sec
3
100% TM
6 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase TM by 2 kg

bulgarian split squat

3 sets

abductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
90 sec
2
100% TM
8 +
amrap
90 sec
3
100% TM
8 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 5 kg

abductor machine

3 sets

Lying Leg Raise

Set
Intensity
Weight
Reps
Rest time
1
25 +
amrap
90 sec
2
25 +
amrap
90 sec

Lying Leg Raise

2 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
90 sec
2
80% TM
5
90 sec
3
90% TM
5
90 sec

overhead press

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
90 sec
2
100% TM
10 +
amrap
90 sec
3
100% TM
10 +
amrap
90 sec
4
100% TM
10 +
amrap
90 sec
5
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 10+ reps, increase TM by 5 kg

lat pulldown

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
90 sec
2
100% TM
8 +
amrap
90 sec
3
100% TM
8 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 2 kg

curl

3 sets

W1 Day 2

squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
3
90 sec

squat

1 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
3
100 sec

deadlift

1 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
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 10+ reps, increase TM by 5 kg

leg curl

3 sets

adductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
90 sec
2
100% TM
8 +
amrap
90 sec
3
100% TM
8 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 5 kg

adductor machine

3 sets

bench press

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

bench press

5 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
90 sec
2
100% TM
10 +
amrap
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 10+ reps, increase TM by 2 kg

lateral raise

3 sets

W1 Day 3

hip thrust machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
90 sec
2
100% TM
8 +
amrap
90 sec
3
100% TM
8 +
amrap
90 sec
4
100% TM
8 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase TM by 5 kg

hip thrust machine

4 sets

abductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
90 sec
2
100% TM
8 +
amrap
90 sec
3
100% TM
8 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 5 kg

abductor machine

3 sets

Lying Leg Raise

Set
Intensity
Weight
Reps
Rest time
1
25 +
amrap
100 sec
2
25 +
amrap
100 sec

Lying Leg Raise

2 sets

overhead press

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

overhead press

5 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
90 sec
2
100% TM
10 +
amrap
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 5-9 reps, increase TM by 2 kg
Extra 10+ reps, increase TM by 4 kg

dumbbell row

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 2 kg

curl

3 sets

W2 Day 1

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
6
100 sec
2
100% TM
6
100 sec
3
100% TM
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase TM by 2 kg

bulgarian split squat

3 sets

abductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 5 kg

abductor machine

3 sets

Sit-ups

Set
Intensity
Weight
Reps
Rest time
1
20 +
amrap
100 sec
2
20 +
amrap
100 sec

Sit-ups

2 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
85% TM
5
100 sec

overhead press

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
100 sec
4
100% TM
10 +
amrap
100 sec
5
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 10+ reps, increase TM by 5 kg

lat pulldown

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 2 kg

curl

3 sets

W2 Day 2

squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
3
100 sec

squat

1 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
3
100 sec

deadlift

1 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
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 10+ reps, increase TM by 5 kg

leg curl

3 sets

adductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 5 kg

adductor machine

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
100 sec
2
80% TM
5
100 sec
3
80% TM
5
100 sec
4
80% TM
5
100 sec
5
80% TM
5
100 sec

bench press

5 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
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 10+ reps, increase TM by 2 kg

lateral raise

3 sets

W2 Day 3

hip thrust machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
100 sec
4
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase TM by 5 kg

hip thrust machine

4 sets

abductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 5 kg

abductor machine

3 sets

Crunches

Set
Intensity
Weight
Reps
Rest time
1
20 +
amrap
100 sec
2
20 +
amrap
100 sec

Crunches

2 sets

overhead press

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

overhead press

5 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
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 5-9 reps, increase TM by 2 kg
Extra 10+ reps, increase TM by 4 kg

dumbbell row

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 2 kg

curl

3 sets

W3 Day 1

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
6
100 sec
2
100% TM
6
100 sec
3
100% TM
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase TM by 2 kg

bulgarian split squat

3 sets

abductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 5 kg

abductor machine

3 sets

Crunches

Set
Intensity
Weight
Reps
Rest time
1
20 +
amrap
100 sec
2
20 +
amrap
100 sec

Crunches

2 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
5
100 sec
3
95% TM
5
100 sec

overhead press

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
100 sec
3
100% TM
10 +
amrap
100 sec
4
100% TM
10 +
amrap
100 sec
5
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 10+ reps, increase TM by 5 kg

lat pulldown

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 2 kg

curl

3 sets

W3 Day 2

squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
3
100 sec

squat

1 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
3
100 sec

deadlift

1 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
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 10+ reps, increase TM by 5 kg

leg curl

3 sets

adductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 5 kg

adductor machine

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
100 sec
2
85% TM
5
100 sec
3
85% TM
5
100 sec
4
85% TM
5
100 sec
5
85% TM
5
100 sec

bench press

5 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
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 10+ reps, increase TM by 2 kg

lateral raise

3 sets

W3 Day 3

hip thrust machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
100 sec
4
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase TM by 5 kg

hip thrust machine

4 sets

abductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 5 kg

abductor machine

3 sets

Crunches

Set
Intensity
Weight
Reps
Rest time
1
20 +
amrap
100 sec
2
20 +
amrap
100 sec

Crunches

2 sets

overhead press

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

overhead press

5 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
100 sec
2
100% TM
10 +
amrap
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 5-9 reps, increase TM by 2 kg
Extra 10+ reps, increase TM by 4 kg

dumbbell row

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 2 kg

curl

3 sets

Deload Day 1

military 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

military press

3 sets

Deload Day 2

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

deadlift

3 sets

Deload Day 3

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