Workout Routine

My 5/3/1 Routine

by lusciouslou

Idiot 5/3/1 with accessories.

Starting TM is 90% of 1RM.

Workouts

1 Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
240 sec
2
75% TM
5
240 sec
3
85% TM
5 +
amrap
Prog. Overload
240 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 %

squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

romanian deadlift

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
100 sec
2
75% 1RM
8
100 sec
3
85% 1RM
8
100 sec

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

leg press

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
100 sec
2
75% 1RM
8
100 sec
3
75% 1RM
8
100 sec

leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

leg extension

3 sets

1 Overhead Press

overhead press

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

overhead press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

lateral raise

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8
100 sec
2
70% 1RM
8
100 sec
3
70% 1RM
8
100 sec

face pull

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

lat pulldown

3 sets

1 Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
240 sec
2
75% TM
5
240 sec
3
85% TM
5 +
amrap
Prog. Overload
240 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 %

deadlift

3 sets

Grip Strength

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
100 sec
2
100% 1RM
8
100 sec
3
100% 1RM
8
100 sec

Grip Strength

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

seated cable row

3 sets

Underhanded Barbell Row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

Underhanded Barbell Row

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
100 sec
2
100% 1RM
8
100 sec
3
100% 1RM
8
100 sec

seated incline curl

3 sets

1 Bench Press

bench press

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

bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

incline bench press

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

tricep pushdown

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

overhead triceps extensions

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
100 sec
2
65% TM
8
100 sec
3
65% TM
8
100 sec

bench press

3 sets

2 Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
240 sec
2
80% TM
3
240 sec
3
90% TM
3 +
amrap
Prog. Overload
240 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 %

squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

romanian deadlift

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
75% 1RM
8
100 sec
3
85% 1RM
8
100 sec

leg press

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

leg extension

3 sets

2 Overhead Press

overhead press

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

overhead press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

lateral raise

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

face pull

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

lat pulldown

3 sets

2 Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
240 sec
2
80% TM
3
240 sec
3
90% TM
3 +
amrap
Prog. Overload
240 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 %

deadlift

3 sets

Grip Strength

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8
100 sec
2
100% TM
8
100 sec
3
100% TM
8
100 sec

Grip Strength

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

seated cable row

3 sets

Underhanded Barbell Row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

Underhanded Barbell Row

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
100 sec
2
100% 1RM
8
100 sec
3
100% 1RM
8
100 sec

seated incline curl

3 sets

2 Bench Press

bench press

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

bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

incline bench press

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

tricep pushdown

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

overhead triceps extensions

3 sets

Machine fly

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

Machine fly

3 sets

3 Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
240 sec
2
85% TM
3
240 sec
3
95% TM
1 +
amrap
Prog. Overload
240 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 %

squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

romanian deadlift

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
75% 1RM
8
100 sec
3
85% 1RM
8
100 sec

leg press

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

leg extension

3 sets

3 Overhead Press

overhead press

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

overhead press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

lateral raise

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

face pull

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

lat pulldown

3 sets

3 Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
240 sec
2
85% TM
3
240 sec
3
95% TM
1 +
amrap
Prog. Overload
240 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 %

deadlift

3 sets

Grip Strength

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8
100 sec
2
100% TM
8
100 sec
3
100% TM
8
100 sec

Grip Strength

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

seated cable row

3 sets

Underhanded Barbell Row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

Underhanded Barbell Row

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
100 sec
2
100% 1RM
8
100 sec
3
100% 1RM
8
100 sec

seated incline curl

3 sets

3 Bench Press

bench press

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

bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

incline bench press

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

tricep pushdown

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

overhead triceps extensions

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
100 sec
2
65% TM
8
100 sec
3
65% TM
8
100 sec

bench press

3 sets

4 Squat (deload)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
300 sec
2
50% TM
5
300 sec
3
60% TM
5 +
amrap
300 sec

squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

romanian deadlift

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
75% 1RM
8
100 sec
3
85% 1RM
8 +
amrap
100 sec

leg press

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8 +
amrap
100 sec

leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

leg extension

3 sets

4 Overhead Press (deload)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
180 sec
2
50% TM
5
180 sec
3
60% TM
5 +
amrap
180 sec

overhead press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8 +
amrap
100 sec

lateral raise

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8 +
amrap
100 sec

face pull

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8 +
amrap
100 sec

lat pulldown

3 sets

4 Deadlift (deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
300 sec
2
50% TM
5
300 sec
3
60% TM
5 +
amrap
300 sec

deadlift

3 sets

Grip strength

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
100 sec
2
65% TM
8
100 sec
3
65% TM
8
100 sec

Grip strength

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8 +
amrap
100 sec

seated cable row

3 sets

Underhanded Barbell Row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8 +
amrap
100 sec

Underhanded Barbell Row

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
100 sec
2
100% 1RM
8
100 sec
3
100% 1RM
8
100 sec

seated incline curl

3 sets

4 Bench Press (deload)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
300 sec
2
50% TM
5
300 sec
3
60% TM
5 +
amrap
300 sec

bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8 +
amrap
100 sec

incline bench press

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8 +
amrap
100 sec

tricep pushdown

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8 +
amrap
100 sec

overhead triceps extensions

3 sets

Machine fly

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8 +
amrap
100 sec

Machine fly

3 sets