Workout Routine

My 5/3/1

by casimoto

4x/week, big lift with opposing supporting lifts

Starting TM is 80% of 1RM.

Workouts

W1 Bench

bench press

Set

Intensity

Weight

Reps

Rest time

40% TM

120 sec

50% TM

120 sec

60% TM

120 sec

65% TM

180 sec

75% TM

180 sec

85% TM

5 +

amrap

Prog. Overload

180 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 %

incline bench press

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

–

120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

side lateral raise

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

–

90 sec

overhead triceps extension

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Katana Triceps

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

W1 Deadlift

deadlift

Set

Intensity

Weight

Reps

Rest time

40% TM

120 sec

50% TM

120 sec

60% TM

180 sec

65% TM

180 sec

75% TM

180 sec

85% TM

5 +

amrap

Prog. Overload

180 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 cable row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

bulgarian split squat

Set

Intensity

Weight

Reps

Rest time

–

180 sec

–

180 sec

–

180 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Double-Bi curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

W1 Military Press

military press

Set

Intensity

Weight

Reps

Rest time

40% TM

120 sec

50% TM

120 sec

60% TM

120 sec

65% TM

180 sec

75% TM

180 sec

85% TM

5 +

amrap

Prog. Overload

180 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 %

incline bench press

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

–

120 sec

Fly

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Cross Body Cable Y-Raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

triceps pushdowns

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

cable kickback

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

W1 Squat

squat

Set

Intensity

Weight

Reps

Rest time

40% TM

100 sec

50% TM

100 sec

60% TM

100 sec

65% TM

180 sec

75% TM

180 sec

85% TM

5 +

amrap

Prog. Overload

180 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 %

Hip Thrust

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

–

120 sec

1-Arm Half Kneeling Lat Pull-Down

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

–

120 sec

Reverse Fly

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Seated Leg Curl

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

–

120 sec

Calf Raises

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Around the world

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

W2 Bench

bench press

Set

Intensity

Weight

Reps

Rest time

40% TM

120 sec

50% TM

120 sec

60% TM

120 sec

70% TM

180 sec

80% TM

180 sec

90% TM

3 +

amrap

Prog. Overload

180 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 %

incline bench press

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

–

120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

side lateral raise

Set

Intensity

Weight

Reps

Rest time

–

60 sec

–

60 sec

–

60 sec

Overhead Triceps Extension

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

10 +

amrap

100 sec

Katana Triceps

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

10 +

amrap

100 sec

W2 Deadlift

deadlift

Set

Intensity

Weight

Reps

Rest time

40% TM

120 sec

50% TM

120 sec

60% TM

120 sec

70% TM

180 sec

80% TM

180 sec

90% TM

3 +

amrap

Prog. Overload

180 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 %

bulgarian split squat

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

–

120 sec

1-Arm Half Kneeling Lat Pull-In

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Pull-ups

Set

Intensity

Weight

Reps

Rest time

7 +

amrap

100 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

–

120 sec

Biceps Curls

Set

Intensity

Weight

Reps

Rest time

–

120

100 sec

–

120

100 sec

–

120 +

amrap

100 sec

Around the world

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

W2 Military Press

military press

Set

Intensity

Weight

Reps

Rest time

40% TM

120 sec

50% TM

120 sec

60% TM

120 sec

70% TM

180 sec

80% TM

180 sec

90% TM

3 +

amrap

Prog. Overload

180 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 %

incline bench press

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

–

120 sec

Cross Body Cable Y-Raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Fly

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

–

120 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

–

10 +

amrap

120 sec

cable kickback

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

–

12 +

amrap

120 sec

W2 Squat

squat

Set

Intensity

Weight

Reps

Rest time

40% TM

120 sec

50% TM

120 sec

60% TM

120 sec

70% TM

180 sec

80% TM

180 sec

90% TM

3 +

amrap

Prog. Overload

180 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 %

Hip Thrust

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

–

120 sec

1-Arm Half Kneeling Lat Pull-Down

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

–

8 +

amrap

120 sec

Reverse Fly

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

–

120 sec

Seated Leg Curl

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

–

120 sec

Calf Raises

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Around the world

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

W3 Bench

bench press

Set

Intensity

Weight

Reps

Rest time

40% TM

100 sec

50% TM

100 sec

60% TM

100 sec

75% TM

180 sec

85% TM

180 sec

95% TM

1 +

amrap

Prog. Overload

180 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 %

incline bench press

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

–

120 sec

side lateral raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Overhead Triceps Extension

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

10 +

amrap

100 sec

Katana Triceps

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

10 +

amrap

100 sec

W3 Deadlift

deadlift

Set

Intensity

Weight

Reps

Rest time

40% TM

100 sec

50% TM

100 sec

60% TM

100 sec

75% TM

180 sec

85% TM

180 sec

95% TM

1 +

amrap

Prog. Overload

180 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 %

bulgarian split squat

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

–

120 sec

1-Arm Half Kneeling Lat Pull-In

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

–

10 +

amrap

120 sec

Pull-ups

Set

Intensity

Weight

Reps

Rest time

8 +

amrap

100 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

–

120 sec

Biceps Curls

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

–

10 +

amrap

120 sec

Around the world

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

W3 Military Press

military press

Set

Intensity

Weight

Reps

Rest time

40% TM

100 sec

50% TM

100 sec

60% TM

100 sec

75% TM

180 sec

85% TM

180 sec

95% TM

1 +

amrap

Prog. Overload

180 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 %

incline bench press

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

–

120 sec

Fly

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

10 +

amrap

100 sec

Cross Body Cable Y-Raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

triceps pushdowns

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

–

120 sec

cable kickback

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

W3 Squat

squat

Set

Intensity

Weight

Reps

Rest time

40% TM

100 sec

50% TM

100 sec

60% TM

100 sec

75% TM

180 sec

85% TM

180 sec

95% TM

1 +

amrap

Prog. Overload

180 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 %

Hip Thrust

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

–

120 sec

1-Arm Half Kneeling Lat Pull-Down

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Reverse Fly

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Seated Leg Curl

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

–

120 sec

Calf Raises

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Around the world

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

W4 Bench (deload)

bench press

Set

Intensity

Weight

Reps

Rest time

40% TM

100 sec

50% TM

100 sec

60% TM

5 +

amrap

100 sec

incline bench press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

push-ups

Set

Reps

Rest time

100 sec

Fly

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

W4 Deadlift (deload)

deadlift

Set

Intensity

Weight

Reps

Rest time

40% TM

100 sec

50% TM

100 sec

60% TM

5 +

amrap

100 sec

Machine Pull-Ups

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Pull-overs

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Active Hangs

Set

Intensity

Weight

Reps

Rest time

100 sec

W4 Monday (deload)

military press

Set

Intensity

Weight

Reps

Rest time

40% TM

100 sec

50% TM

100 sec

60% TM

5 +

amrap

100 sec

Arnold Press

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

–

120 sec

turkish get-up

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Rotator work

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

W4 Friday (deload)

squat

Set

Intensity

Weight

Reps

Rest time

40% TM

100 sec

50% TM

100 sec

60% TM

5 +

amrap

100 sec

goblet squat

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

farmer's carry

Set

Intensity

Weight

Reps

Rest time

–

100 sec

Mobility Work

Set

Intensity

Weight

Reps

Rest time

100 sec

Workout Routine

My 5/3/1

Workouts

W1 Bench

bench press

Set

Intensity

Weight

Reps

Rest time

Progressive Overload

bench press

6 sets

incline bench press

Set

Intensity

Weight

Reps

Rest time

incline bench press

3 sets

side lateral raise

Set

Intensity

Weight

Reps

Rest time

side lateral raise

3 sets

overhead triceps extension

Set

Intensity

Weight

Reps

Rest time

overhead triceps extension

3 sets

Katana Triceps

Set

Intensity

Weight

Reps

Rest time

Katana Triceps

3 sets

W1 Deadlift

deadlift

Set

Intensity

Weight

Reps

Rest time

Progressive Overload

deadlift

6 sets

seated cable row

Set

Intensity

Weight

Reps

Rest time

seated cable row

4 sets

bulgarian split squat

Set

Intensity

Weight

Reps

Rest time

bulgarian split squat

3 sets

lat pulldown

Set

Intensity

Weight

Reps

Rest time

lat pulldown

3 sets

Double-Bi curl