Workout Routine

Loph's 5/3/1 Routine

by Loph

Workouts

W1 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
200 sec
2
75% 1RM
5
200 sec
3
85% 1RM
5 +
amrap
Prog. Overload
200 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
4
50% 1RM
8
200 sec
5
50% 1RM
8
200 sec
6
50% 1RM
8
200 sec
7
50% 1RM
8
200 sec
8
50% 1RM
8
200 sec

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

military press

8 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec
5
–
–
15
90 sec

dip

5 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

chinup

5 sets

W1 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
200 sec
2
75% 1RM
5
200 sec
3
85% 1RM
5 +
amrap
Prog. Overload
200 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
4
50% 1RM
8
200 sec
5
50% 1RM
8
200 sec
6
50% 1RM
8
200 sec
7
50% 1RM
8
200 sec
8
50% 1RM
8
200 sec

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

deadlift

8 sets

good morning

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec
5
–
–
12
90 sec

good morning

5 sets

hanging leg raises

Set
Reps
Rest time
1
15
90 sec
2
15
90 sec
3
15
90 sec
4
15
90 sec
5
15
90 sec

hanging leg raises

5 sets

W1 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
200 sec
2
75% 1RM
5
200 sec
3
85% 1RM
5 +
amrap
Prog. Overload
200 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
4
50% 1RM
8
200 sec
5
50% 1RM
8
200 sec
6
50% 1RM
8
200 sec
7
50% 1RM
8
200 sec
8
50% 1RM
8
200 sec

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

bench press

8 sets

Dumbbell chest press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec
5
–
–
15
90 sec

Dumbbell chest press

5 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

dumbbell row

5 sets

W1 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
200 sec
2
75% 1RM
5
200 sec
3
85% 1RM
5 +
amrap
Prog. Overload
200 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
4
50% 1RM
8
200 sec
5
50% 1RM
8
200 sec
6
50% 1RM
8
200 sec
7
50% 1RM
8
200 sec
8
50% 1RM
8
200 sec

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

squat

8 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec
5
–
–
15
90 sec

leg press

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

leg curl

5 sets

W2 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
3
200 sec
2
80% 1RM
3
200 sec
3
90% 1RM
3 +
amrap
Prog. Overload
200 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
4
50% 1RM
8
200 sec
5
50% 1RM
8
200 sec
6
50% 1RM
8
200 sec
7
50% 1RM
8
200 sec
8
50% 1RM
8
200 sec

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

military press

8 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

dip

5 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

pullup

5 sets

W2 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
3
200 sec
2
80% 1RM
3
200 sec
3
90% 1RM
3 +
amrap
Prog. Overload
200 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
4
50% 1RM
8
200 sec
5
50% 1RM
8
200 sec
6
50% 1RM
8
200 sec
7
50% 1RM
8
200 sec
8
50% 1RM
8
200 sec

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

deadlift

8 sets

good morning

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec
5
–
–
12
90 sec

good morning

5 sets

hanging leg raises

Set
Reps
Rest time
1
15
90 sec
2
15
90 sec
3
15
90 sec
4
15
90 sec
5
15
90 sec

hanging leg raises

5 sets

W2 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
3
200 sec
2
80% 1RM
3
200 sec
3
90% 1RM
3 +
amrap
Prog. Overload
200 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
4
50% 1RM
8
200 sec
5
50% 1RM
8
200 sec
6
50% 1RM
8
200 sec
7
50% 1RM
8
200 sec
8
50% 1RM
8
200 sec

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

bench press

8 sets

Dumbbell chest press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec
5
–
–
12
90 sec

Dumbbell chest press

5 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

dumbbell row

5 sets

W2 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
3
200 sec
2
80% 1RM
3
200 sec
3
90% 1RM
3 +
amrap
Prog. Overload
200 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
4
50% 1RM
8
200 sec
5
50% 1RM
8
200 sec
6
50% 1RM
8
200 sec
7
50% 1RM
8
200 sec
8
50% 1RM
8
200 sec

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

squat

8 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec
5
–
–
15
90 sec

leg press

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

leg curl

5 sets

W3 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
200 sec
2
85% 1RM
3
200 sec
3
95% 1RM
1 +
amrap
Prog. Overload
200 sec

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

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
4
50% 1RM
8
200 sec
5
50% 1RM
8
200 sec
6
50% 1RM
8
200 sec
7
50% 1RM
8
200 sec
8
50% 1RM
8
200 sec

military press

8 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec
5
–
–
15
90 sec

dip

5 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

chinup

5 sets

W3 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
200 sec
2
85% 1RM
3
200 sec
3
95% 1RM
1 +
amrap
Prog. Overload
200 sec

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

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
4
50% 1RM
8
200 sec
5
50% 1RM
8
200 sec
6
50% 1RM
8
200 sec
7
50% 1RM
8
200 sec
8
50% 1RM
8
200 sec

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

deadlift

8 sets

good morning

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec
5
–
–
12
90 sec

good morning

5 sets

hanging leg raises

Set
Reps
Rest time
1
15
90 sec
2
15
90 sec
3
15
90 sec
4
15
90 sec
5
15
90 sec

hanging leg raises

5 sets

W3 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
200 sec
2
85% 1RM
3
200 sec
3
95% 1RM
1 +
amrap
Prog. Overload
200 sec

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

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
4
50% 1RM
8
200 sec
5
50% 1RM
8
200 sec
6
50% 1RM
8
200 sec
7
50% 1RM
8
200 sec
8
50% 1RM
8
200 sec

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

bench press

8 sets

Dumbbell chest press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec
5
–
–
15
90 sec

Dumbbell chest press

5 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

dumbbell row

5 sets

W3 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
200 sec
2
85% 1RM
3
200 sec
3
95% 1RM
1 +
amrap
Prog. Overload
200 sec

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

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
4
50% 1RM
8
200 sec
5
50% 1RM
8
200 sec
6
50% 1RM
8
200 sec
7
50% 1RM
8
200 sec
8
50% 1RM
8
200 sec

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

squat

8 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec
5
–
–
15
90 sec

leg press

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

leg curl

5 sets

W4 Monday (deload)

military press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
200 sec
2
50% 1RM
3
200 sec
3
60% 1RM
1
200 sec
4
40% 1RM
4
200 sec
5
40% 1RM
4
200 sec
6
40% 1RM
4
200 sec
7
40% 1RM
4
200 sec
8
40% 1RM
4
200 sec

military press

8 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
90 sec
2
–
–
7
90 sec
3
–
–
7
90 sec
4
–
–
7
90 sec
5
–
–
7
90 sec

dip

5 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
–
–
5
90 sec
3
–
–
5
90 sec
4
–
–
5
90 sec
5
–
–
5
90 sec

pullup

5 sets

W4 Tuesday (deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
200 sec
2
50% 1RM
3
200 sec
3
60% 1RM
1
200 sec
4
40% 1RM
4
200 sec
5
40% 1RM
4
200 sec
6
40% 1RM
4
200 sec
7
40% 1RM
4
200 sec
8
40% 1RM
4
200 sec

deadlift

8 sets

good morning

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
90 sec
2
–
–
6
90 sec
3
–
–
6
90 sec
4
–
–
6
90 sec
5
–
–
6
90 sec

good morning

5 sets

hanging leg raises

Set
Reps
Rest time
1
7
90 sec
2
7
90 sec
3
7
90 sec
4
7
90 sec
5
7
90 sec

hanging leg raises

5 sets

W4 Thursday (deload)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
200 sec
2
50% 1RM
3
200 sec
3
60% 1RM
1
200 sec
4
40% 1RM
4
200 sec
5
40% 1RM
4
200 sec
6
40% 1RM
4
200 sec
7
40% 1RM
4
200 sec
8
40% 1RM
4
200 sec

bench press

8 sets

Dumbbell chest press

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
90 sec
2
–
–
7
90 sec
3
–
–
7
90 sec
4
–
–
7
90 sec
5
–
–
7
90 sec

Dumbbell chest press

5 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
–
–
5
90 sec
3
–
–
5
90 sec
4
–
–
5
90 sec
5
–
–
5
90 sec

dumbbell row

5 sets

W4 Friday (deload)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
200 sec
2
50% 1RM
3
200 sec
3
60% 1RM
1
200 sec
4
50% 1RM
5
200 sec
5
50% 1RM
4
200 sec
6
50% 1RM
4
200 sec
7
50% 1RM
4
200 sec
8
50% 1RM
4
200 sec

squat

8 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
90 sec
2
–
–
7
90 sec
3
–
–
7
90 sec
4
–
–
7
90 sec
5
–
–
7
90 sec

leg press

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
–
–
5
90 sec
3
–
–
5
90 sec
4
–
–
5
90 sec
5
–
–
5
90 sec

leg curl

5 sets