Workout Routine

My 5/3/1 Routine B

by PapaFrog11

Workouts

W1 Monday

military 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
60 sec
5
75% TM
5
60 sec
6
85% TM
5 +
amrap
Prog. Overload
60 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
30% TM
10
60 sec
8
30% TM
10
60 sec
9
30% TM
10
60 sec

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

military press

9 sets

Assisted Pullups

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Assisted Pullups

3 sets

cable bicep curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
5
60 sec
2
60% TM
5
60 sec
3
60% TM
5
61 sec

cable bicep curl

3 sets

cable tricep extension

Set
Intensity
Weight
Reps
Rest time
1
60% TM
5
60 sec
2
60% TM
5
60 sec
3
60% TM
5
60 sec

cable tricep extension

3 sets

plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec

plank

3 sets

W1 Tuesday

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
60 sec
5
75% TM
5
60 sec
6
85% TM
5 +
amrap
Prog. Overload
60 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
30% TM
10
60 sec
8
30% TM
10
60 sec
9
30% TM
10
60 sec

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

deadlift

9 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
65% TM
10
60 sec
3
65% TM
10
60 sec

seated cable row

3 sets

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
50% TM
25
60 sec
2
50% TM
25
60 sec
3
50% TM
25
60 sec

Machine Crunch

3 sets

W1 Thursday

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
65% TM
5
60 sec
5
75% TM
5
60 sec
6
85% TM
5 +
amrap
Prog. Overload
60 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
30% TM
10
60 sec
8
30% TM
10
60 sec
9
30% TM
10
60 sec

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

bench press

9 sets

hanging leg raises

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

hanging leg raises

3 sets

Seated Reverse Fly

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
65% TM
10
60 sec
3
65% TM
10
60 sec

Seated Reverse Fly

3 sets

cable bicep curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
60 sec
2
60% TM
10
60 sec
3
60% TM
10
60 sec

cable bicep curl

3 sets

cable tricep extension

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
60 sec
2
60% TM
10
60 sec
3
60% TM
10
60 sec

cable tricep extension

3 sets

W1 Friday

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
65% TM
5
60 sec
5
75% TM
5
60 sec
6
85% TM
5 +
amrap
Prog. Overload
60 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
30% TM
10
60 sec
8
30% TM
10
60 sec
9
30% TM
10
60 sec

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

squat

9 sets

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
65% TM
10
60 sec
3
65% TM
10
60 sec

Seated Calf Raise

3 sets

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
50% TM
25
60 sec
2
50% TM
25
60 sec
3
50% TM
25
60 sec

Machine Crunch

3 sets

W2 Monday

military 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
60 sec
5
80% TM
3
60 sec
6
90% TM
3 +
amrap
Prog. Overload
60 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
30% TM
10
60 sec
8
30% TM
10
60 sec
9
30% TM
10
60 sec

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

military press

9 sets

Assisted Pullups

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Assisted Pullups

3 sets

cable bicep curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
60 sec
2
60% TM
10
60 sec
3
60% TM
10
60 sec

cable bicep curl

3 sets

cable tricep extension

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
60 sec
2
60% TM
10
60 sec
3
60% TM
10
60 sec

cable tricep extension

3 sets

plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec

plank

3 sets

W2 Tuesday

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
60 sec
5
80% TM
3
60 sec
6
90% TM
3 +
amrap
Prog. Overload
60 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
30% TM
10
60 sec
8
30% TM
10
60 sec
9
30% TM
10
60 sec

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

deadlift

9 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
65% TM
10
60 sec
3
65% TM
10
60 sec

seated cable row

3 sets

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
50% TM
25
60 sec
2
50% TM
25
60 sec
3
50% TM
25
60 sec

Machine Crunch

3 sets

W2 Thursday

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
60 sec
5
80% TM
3
60 sec
6
90% TM
3 +
amrap
Prog. Overload
60 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
30% TM
10
60 sec
8
30% TM
10
60 sec
9
30% TM
10
60 sec

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

bench press

9 sets

hanging leg raises

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

hanging leg raises

3 sets

Seated Reverse Fly

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
65% TM
10
60 sec
3
65% TM
10
60 sec

Seated Reverse Fly

3 sets

cable bicep curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
60 sec
2
60% TM
10
60 sec
3
60% TM
10
60 sec

cable bicep curl

3 sets

cable tricep extension

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
60 sec
2
60% TM
10
60 sec
3
60% TM
10
60 sec

cable tricep extension

3 sets

W2 Friday

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
70% TM
3
60 sec
5
80% TM
3
60 sec
6
90% TM
3 +
amrap
Prog. Overload
60 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
30% TM
10
60 sec
8
30% TM
10
60 sec
9
30% TM
10
60 sec

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

squat

9 sets

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
65% TM
10
60 sec
3
65% TM
10
60 sec

Seated Calf Raise

3 sets

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec

Machine Crunch

3 sets

W3 Monday

military 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
60 sec
5
85% TM
3
60 sec
6
95% TM
1 +
amrap
Prog. Overload
60 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
30% TM
10
60 sec
8
30% TM
10
60 sec
9
30% TM
10
60 sec

military press

9 sets

Assisted Pullups

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Assisted Pullups

3 sets

cable bicep curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
60 sec
2
60% TM
10
60 sec
3
60% TM
10
60 sec

cable bicep curl

3 sets

cable tricep extension

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
60 sec
2
60% TM
10
60 sec
3
60% TM
10
60 sec

cable tricep extension

3 sets

plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec

plank

3 sets

W3 Tuesday

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
60 sec
5
85% TM
3
60 sec
6
95% TM
1 +
amrap
Prog. Overload
60 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
30% TM
10
60 sec
8
30% TM
10
60 sec
9
30% TM
10
60 sec

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

deadlift

9 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
65% TM
10
60 sec
3
65% TM
10
60 sec

seated cable row

3 sets

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec

Machine Crunch

3 sets

W3 Thursday

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
60 sec
5
85% TM
3
60 sec
6
95% TM
1 +
amrap
Prog. Overload
60 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
30% TM
10
60 sec
8
30% TM
10
60 sec
9
30% TM
10
60 sec

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

bench press

9 sets

hanging leg raises

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

hanging leg raises

3 sets

Seated Reverse Fly

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
65% TM
10
60 sec
3
65% TM
10
60 sec

Seated Reverse Fly

3 sets

cable bicep curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
60 sec
2
60% TM
10
60 sec
3
60% TM
10
60 sec

cable bicep curl

3 sets

cable tricep extension

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
60 sec
2
60% TM
10
60 sec
3
60% TM
10
60 sec

cable tricep extension

3 sets

W3 Friday

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
60 sec
5
85% TM
3
60 sec
6
95% TM
1 +
amrap
Prog. Overload
60 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
30% TM
10
60 sec
8
30% TM
10
60 sec
9
30% TM
10
60 sec

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

squat

9 sets

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
65% TM
10
60 sec
3
65% TM
10
60 sec

Seated Calf Raise

3 sets

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
50% TM
25
60 sec
2
50% TM
25
60 sec
3
50% TM
25
60 sec

Machine Crunch

3 sets

W4 Monday (deload)

military 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
40% TM
10
60 sec
5
50% TM
8
60 sec
6
60% TM
5 +
amrap
60 sec
7
30% TM
10
60 sec
8
30% TM
10
60 sec
9
30% TM
10
60 sec

military press

9 sets

Assisted Pullups

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Assisted Pullups

3 sets

cable bicep curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
60 sec
2
60% TM
10
60 sec
3
60% TM
10
60 sec

cable bicep curl

3 sets

cable tricep extension

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
60 sec
2
60% TM
10
60 sec
3
60% TM
10
60 sec

cable tricep extension

3 sets

plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec

plank

3 sets

W4 Tuesday (deload)

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
40% TM
10
60 sec
5
50% TM
8
60 sec
6
60% TM
5 +
amrap
60 sec
7
30% TM
10
60 sec
8
30% TM
10
60 sec
9
30% TM
10
60 sec

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

deadlift

9 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
65% TM
10
60 sec
3
65% TM
10
60 sec

seated cable row

3 sets

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
50% TM
25
100 sec
2
50% TM
25
100 sec
3
50% TM
25
100 sec

Machine Crunch

3 sets

W4 Thursday (deload)

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
40% TM
10
60 sec
5
50% TM
8
60 sec
6
60% TM
5 +
amrap
60 sec
7
30% TM
10
60 sec
8
30% TM
10
60 sec
9
30% TM
10
60 sec

bench press

9 sets

hanging leg raises

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

hanging leg raises

3 sets

Seated Reverse Fly

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
60 sec
2
65% TM
10
60 sec
3
65% TM
10
60 sec

Seated Reverse Fly

3 sets

cable bicep curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
60 sec
2
60% TM
10
60 sec
3
60% TM
10
60 sec

cable bicep curl

3 sets

cable tricep extension

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
60 sec
2
60% TM
10
60 sec
3
60% TM
10
60 sec

cable tricep extension

3 sets

W4 Friday (deload)

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
40% TM
10
60 sec
5
50% TM
8
60 sec
6
60% TM
5 +
amrap
60 sec
7
30% TM
10
60 sec
8
30% TM
10
60 sec
9
30% TM
10
60 sec

squat

9 sets

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec

Seated Calf Raise

3 sets

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
50% TM
25
60 sec
2
50% TM
25
60 sec
3
50% TM
25
60 sec

Machine Crunch

3 sets