Workout Routine

Sollinje 531 SBD Happines!

by Petra

SBD 5/3/1 fun!

Workouts

W1 Chest

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
120 sec
2
75% 1RM
5
120 sec
3
85% 1RM
5 +
amrap
120 sec
4
65% 1RM
5
120 sec
5
65% 1RM
5
120 sec
6
65% 1RM
5
120 sec
7
65% 1RM
5
120 sec
8
65% 1RM
5 +
amrap
120 sec

bench press

8 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12 +
amrap
120 sec

incline bench press

4 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12 +
amrap
120 sec

fly

4 sets

W1 Back

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
120 sec
2
75% 1RM
5
120 sec
3
85% 1RM
5 +
amrap
120 sec
4
65% 1RM
5
120 sec
5
65% 1RM
5
120 sec
6
65% 1RM
5
120 sec
7
65% 1RM
5
120 sec
8
65% 1RM
5 +
amrap
120 sec

deadlift

8 sets

Straight arm pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
120 sec
2
–
–
12 +
amrap
120 sec
3
–
–
12 +
amrap
120 sec
4
–
–
12 +
amrap
120 sec

Straight arm pulldown

4 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12 +
amrap
120 sec

chest supported rows

4 sets

W1 Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
120 sec
2
75% 1RM
5
120 sec
3
85% 1RM
5 +
amrap
120 sec
4
65% 1RM
5
120 sec
5
65% 1RM
5
120 sec
6
65% 1RM
5
120 sec
7
65% 1RM
5
120 sec
8
65% 1RM
5 +
amrap
120 sec

squat

8 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12 +
amrap
120 sec

romanian deadlift

4 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
24
120 sec
2
–
–
24
120 sec
3
–
–
24
120 sec
4
–
–
24
120 sec

bulgarian split squat

4 sets

W1 Shoulders & Arms

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec
5
–
–
12 +
amrap
120 sec

seated overhead press

5 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
120 sec
2
–
–
12 +
amrap
120 sec
3
–
–
12 +
amrap
120 sec
4
–
–
12 +
amrap
120 sec

lateral raise

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12 +
amrap
120 sec

curl

4 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12 +
amrap
120 sec

overhead triceps extension

4 sets

W2 Chest

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
3
120 sec
2
80% 1RM
3
120 sec
3
90% 1RM
3 +
amrap
120 sec
4
70% 1RM
5
120 sec
5
70% 1RM
5
120 sec
6
70% 1RM
5
120 sec
7
70% 1RM
5
120 sec
8
70% 1RM
5 +
amrap
120 sec

bench press

8 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12 +
amrap
120 sec

incline bench press

4 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12 +
amrap
120 sec

fly

4 sets

W2 Back

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
3
120 sec
2
80% 1RM
3
120 sec
3
90% 1RM
3 +
amrap
120 sec
4
70% 1RM
5
120 sec
5
70% 1RM
5
120 sec
6
70% 1RM
5
120 sec
7
70% 1RM
5
120 sec
8
70% 1RM
5 +
amrap
120 sec

deadlift

8 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
120 sec
2
–
–
12 +
amrap
120 sec
3
–
–
12 +
amrap
120 sec
4
–
–
12 +
amrap
120 sec

pullup

4 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12 +
amrap
120 sec

chest supported rows

4 sets

W2 Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
3
120 sec
2
80% 1RM
3
120 sec
3
90% 1RM
3 +
amrap
120 sec
4
70% 1RM
5
120 sec
5
70% 1RM
5
120 sec
6
70% 1RM
5
120 sec
7
70% 1RM
5
120 sec
8
70% 1RM
5 +
amrap
120 sec

squat

8 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12 +
amrap
120 sec

romanian deadlift

4 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
24
120 sec
2
–
–
24
120 sec
3
–
–
24
120 sec
4
–
–
24
120 sec

bulgarian split squat

4 sets

W2 Shoulders & Arms

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec
5
–
–
12 +
amrap
120 sec

seated overhead press

5 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
120 sec
2
–
–
12 +
amrap
120 sec
3
–
–
12 +
amrap
120 sec
4
–
–
12 +
amrap
120 sec

lateral raise

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12 +
amrap
120 sec

curl

4 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12 +
amrap
120 sec

overhead triceps extension

4 sets

W3 Chest

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
120 sec
2
85% 1RM
3
120 sec
3
95% 1RM
1 +
amrap
Prog. Overload
120 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
75% 1RM
5
120 sec
5
75% 1RM
5
120 sec
6
75% 1RM
5
120 sec
7
75% 1RM
5
120 sec
8
75% 1RM
5 +
amrap
120 sec

bench press

8 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12 +
amrap
120 sec

incline bench press

4 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12 +
amrap
120 sec

fly

4 sets

W3 Back

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
120 sec
2
85% 1RM
3
120 sec
3
95% 1RM
1 +
amrap
Prog. Overload
120 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
75% 1RM
5
120 sec
5
75% 1RM
5
120 sec
6
75% 1RM
5
120 sec
7
75% 1RM
5
120 sec
8
75% 1RM
5 +
amrap
120 sec

deadlift

8 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
120 sec
2
–
–
12 +
amrap
120 sec
3
–
–
12 +
amrap
120 sec
4
–
–
12 +
amrap
120 sec

pullup

4 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12 +
amrap
120 sec

chest supported rows

4 sets

W3 Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
120 sec
2
85% 1RM
3
120 sec
3
95% 1RM
1 +
amrap
Prog. Overload
120 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
75% 1RM
5
120 sec
5
75% 1RM
5
120 sec
6
75% 1RM
5
120 sec
7
75% 1RM
5
120 sec
8
75% 1RM
5 +
amrap
120 sec

squat

8 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12 +
amrap
120 sec

romanian deadlift

4 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
24
120 sec
2
–
–
24
120 sec
3
–
–
24
120 sec
4
–
–
24
120 sec

bulgarian split squat

4 sets

W3 Shoulders & Arms

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec
5
–
–
12 +
amrap
120 sec

seated overhead press

5 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
120 sec
2
–
–
12 +
amrap
120 sec
3
–
–
12 +
amrap
120 sec
4
–
–
12 +
amrap
120 sec

lateral raise

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12 +
amrap
120 sec

curl

4 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12 +
amrap
120 sec

overhead triceps extension

4 sets

SBD

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8 +
amrap
120 sec

bench press

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8 +
amrap
120 sec

squat

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8 +
amrap
120 sec

deadlift

4 sets