Workout Routine

My 5/3/1 Routine

by marcsafc

Starting TM is 90% of 1RM.

Workouts

W1 Leg Press

leg press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
90 sec
2
60% TM
5
90 sec
3
65% TM
5
180 sec
4
75% TM
5
180 sec
5
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 %

leg press

5 sets

leg extension

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 extension

5 sets

close grip lat pulldown

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

close grip lat pulldown

3 sets

incline bench press

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

incline bench press

3 sets

bulgarian split squat

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

bulgarian split squat

3 sets

hanging leg raises

Set
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec

hanging leg raises

3 sets

hammer curl

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

hammer curl

2 sets

W1 Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
90 sec
2
50% TM
5
90 sec
3
60% TM
5
90 sec
4
65% TM
5
180 sec
5
75% TM
5
180 sec
6
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
7
50% TM
10
90 sec
8
50% TM
10
90 sec
9
50% TM
10
90 sec
10
50% TM
10
90 sec
11
50% TM
10
90 sec

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

bench press

11 sets

chinup

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

chinup

3 sets

dip

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

dip

3 sets

seated shoulder press

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

seated shoulder press

3 sets

Abs

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

Abs

2 sets

W1 Dealift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
65% TM
5
180 sec
5
75% TM
5
180 sec
6
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
7
50% TM
5
90 sec
8
50% TM
5
90 sec
9
50% TM
5
90 sec
10
50% TM
5
90 sec
11
50% TM
5
90 sec

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

deadlift

11 sets

t-bar row

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

t-bar row

3 sets

face pull

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

face pull

3 sets

tricep pushdown

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

tricep pushdown

3 sets

leg curl

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

leg curl

3 sets

W1 Overhead Press

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
65% TM
5
180 sec
5
75% TM
5
180 sec
6
85% TM
5 +
amrap
180 sec
7
50% TM
10
90 sec
8
50% TM
10
90 sec
9
50% TM
10
90 sec
10
50% TM
10
90 sec
11
50% TM
10
90 sec

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

overhead press

11 sets

lat pulldown

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

lat pulldown

3 sets

curl

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

curl

2 sets

tricep pushdown

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

tricep pushdown

2 sets

Abs

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

Abs

3 sets

W2 Leg Press

leg press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
60 sec
2
60% TM
5
60 sec
3
70% TM
3
180 sec
4
80% TM
3
180 sec
5
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 %

leg press

5 sets

leg extension

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

leg extension

5 sets

close grip lat pulldown

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

close grip lat pulldown

3 sets

incline bench press

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

incline bench press

3 sets

hammer curl

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

hammer curl

2 sets

bulgarian split squat

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

bulgarian split squat

3 sets

hanging leg raises

Set
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec

hanging leg raises

3 sets

W2 Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
70% TM
3
180 sec
5
80% TM
3
180 sec
6
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
7
50% TM
10
90 sec
8
50% TM
10
90 sec
9
50% TM
10
90 sec
10
50% TM
10
90 sec
11
50% TM
10
90 sec

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

bench press

11 sets

chinup

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

chinup

3 sets

dip

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

dip

3 sets

seated shoulder press

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

seated shoulder press

3 sets

Abs

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

Abs

2 sets

W2 Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
70% TM
3
180 sec
5
80% TM
3
180 sec
6
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
7
50% TM
5
90 sec
8
50% TM
5
90 sec
9
50% TM
5
90 sec
10
50% TM
5
90 sec
11
50% TM
5
90 sec

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

deadlift

11 sets

t-bar row

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

t-bar row

3 sets

face pull

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

face pull

3 sets

tricep pushdown

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

tricep pushdown

3 sets

leg curl

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

leg curl

3 sets

W2 Overhead Press

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
70% TM
3
180 sec
5
80% TM
3
180 sec
6
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
7
50% TM
10
90 sec
8
50% TM
10
90 sec
9
50% TM
10
90 sec
10
50% TM
10
90 sec
11
50% TM
10
90 sec

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

overhead press

11 sets

lat pulldown

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

lat pulldown

3 sets

curl

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

curl

2 sets

tricep pushdown

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

tricep pushdown

2 sets

Abs

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

Abs

3 sets

W3 Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
75% TM
5
180 sec
5
85% TM
3
180 sec
6
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
7
50% TM
10
90 sec
8
50% TM
10
90 sec
9
50% TM
10
90 sec
10
50% TM
10
90 sec
11
50% TM
10
90 sec

squat

11 sets

close grip lat pulldown

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

close grip lat pulldown

3 sets

incline bench press

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

incline bench press

3 sets

hammer curl

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

hammer curl

2 sets

bulgarian split squat

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

bulgarian split squat

3 sets

hanging leg raises

Set
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec

hanging leg raises

3 sets

W3 Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
75% TM
5
180 sec
5
85% TM
3
180 sec
6
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
7
50% TM
10
90 sec
8
50% TM
10
90 sec
9
50% TM
10
90 sec
10
50% TM
10
90 sec
11
50% TM
10
90 sec

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

bench press

11 sets

chinup

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

chinup

3 sets

dip

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

dip

3 sets

seated shoulder press

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

seated shoulder press

3 sets

Abs

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

Abs

2 sets

W3 Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
75% TM
5
180 sec
5
85% TM
3
180 sec
6
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
7
50% TM
5
90 sec
8
50% TM
5
90 sec
9
50% TM
5
90 sec
10
50% TM
5
90 sec
11
50% TM
5
90 sec

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

deadlift

11 sets

t-bar row

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

t-bar row

3 sets

face pull

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

face pull

3 sets

tricep pushdown

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

tricep pushdown

3 sets

leg curl

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

leg curl

3 sets

W3 Overhead Press

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
60 sec
4
75% TM
5
180 sec
5
85% TM
3
180 sec
6
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
7
50% TM
10
90 sec
8
50% TM
10
90 sec
9
50% TM
10
90 sec
10
50% TM
10
90 sec
11
50% TM
10
90 sec

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

overhead press

11 sets

lat pulldown

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

lat pulldown

3 sets

curl

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

curl

2 sets

tricep pushdown

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

tricep pushdown

2 sets

Abs

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

Abs

3 sets

W4 Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
40% TM
5
90 sec
3
50% TM
5
90 sec
4
60% TM
5
90 sec

squat

4 sets

close grip lat pulldown

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

close grip lat pulldown

2 sets

incline bench press

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

incline bench press

2 sets

hammer curl

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

hammer curl

2 sets

bulgarian split squat

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

bulgarian split squat

2 sets

hanging leg raises

Set
Reps
Rest time
1
10
90 sec
2
10
90 sec

hanging leg raises

2 sets

W4 Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
40% TM
5
90 sec
3
50% TM
5
90 sec
4
60% TM
5
90 sec

bench press

4 sets

chinup

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

chinup

2 sets

dip

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

dip

2 sets

seated shoulder press

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

seated shoulder press

2 sets

Abs

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

Abs

2 sets

W4 Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
40% TM
5
90 sec
3
50% TM
5
90 sec
4
60% TM
5
90 sec

deadlift

4 sets

t-bar row

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

t-bar row

2 sets

face pull

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

face pull

2 sets

tricep pushdown

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

tricep pushdown

2 sets

leg curl

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

leg curl

2 sets

W4 Overhead Press

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
40% TM
5
90 sec
3
50% TM
5
90 sec
4
60% TM
5
90 sec

overhead press

4 sets

lat pulldown

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

lat pulldown

2 sets

curl

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

curl

2 sets

tricep pushdown

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

tricep pushdown

2 sets

Abs

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

Abs

2 sets