Workout Routine

Free

3 Day - 5/3/1 - Test Template

by Gymti

WIP program for personal use. 531 base with additional work. More focus on Bench & OHP and overall movement for general health rather than specific goals for Powerlifting or Bodybuilding

Starting TM is 90% of 1RM.

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Training blocks

Week 1

Day 1

bench press

Set

Intensity

Weight

Reps

Rest time

65% TM

90 lbs

240 sec

75% TM

100 lbs

240 sec

85% TM

115 lbs

5 +

amrap

240 sec

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

single arm row

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

Superset with Single arm overhead press

overhead triceps extensions

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

Superset with Overhead triceps extensions

single arm overhead press

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

Abs

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

Day 2

deadlift

Set

Intensity

Weight

Reps

Rest time

65% TM

90 lbs

240 sec

75% TM

100 lbs

240 sec

85% TM

115 lbs

5 +

amrap

240 sec

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

bench press

Set

Intensity

Weight

Reps

Rest time

–

180 sec

–

180 sec

lying leg curl

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

curl

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

wrist supination & pronation exercises

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

hip bridges

Set

Reps

Rest time

90 sec

Day 3

overhead press

Set

Intensity

Weight

Reps

Rest time

65% TM

90 lbs

180 sec

75% TM

100 lbs

180 sec

85% TM

115 lbs

5 +

amrap

180 sec

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

leg press

Set

Intensity

Weight

Reps

Rest time

–

180 sec

–

180 sec

–

180 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

cable crossover

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

farmer's carry

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

Abs

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

Week 2

Day 1

bench press

Set

Intensity

Weight

Reps

Rest time

70% TM

95 lbs

240 sec

80% TM

110 lbs

240 sec

90% TM

120 lbs

3 +

amrap

240 sec

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

single arm row

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

Superset with Single arm overhead press

overhead triceps extensions

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

Superset with Overhead triceps extensions

single arm overhead press

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

Abs

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

Day 2

deadlift

Set

Intensity

Weight

Reps

Rest time

70% TM

95 lbs

240 sec

80% TM

110 lbs

240 sec

90% TM

120 lbs

3 +

amrap

240 sec

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

bench press

Set

Intensity

Weight

Reps

Rest time

–

180 sec

–

180 sec

lying leg curl

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

curl

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

wrist supination & pronation exercises

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

hip bridges

Set

Reps

Rest time

90 sec

Day 3

overhead press

Set

Intensity

Weight

Reps

Rest time

70% TM

95 lbs

180 sec

80% TM

110 lbs

180 sec

90% TM

120 lbs

3 +

amrap

180 sec

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

leg press

Set

Intensity

Weight

Reps

Rest time

–

180 sec

–

180 sec

–

180 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

cable crossover

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

farmer's carry

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

Abs

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

Week 3

Day 1

bench press

Set

Intensity

Weight

Reps

Rest time

75% TM

100 lbs

240 sec

85% TM

115 lbs

240 sec

95% TM

130 lbs

1 +

amrap

240 sec

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

single arm row

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

Superset with Single arm overhead press

overhead triceps extensions

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

Superset with Overhead triceps extensions

single arm overhead press

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

Abs

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

Day 2

deadlift

Set

Intensity

Weight

Reps

Rest time

75% TM

100 lbs

240 sec

85% TM

115 lbs

240 sec

95% TM

130 lbs

1 +

amrap

240 sec

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

bench press

Set

Intensity

Weight

Reps

Rest time

–

180 sec

–

180 sec

lying leg curl

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

curl

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

wrist supination & pronation exercises

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

hip bridges

Set

Reps

Rest time

90 sec

100 sec

Day 3

overhead press

Set

Intensity

Weight

Reps

Rest time

75% TM

100 lbs

180 sec

85% TM

115 lbs

180 sec

95% TM

130 lbs

1 +

amrap

180 sec

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

leg press

Set

Intensity

Weight

Reps

Rest time

–

180 sec

–

180 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

cable crossover

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

Superset with Abs

farmer's carry

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

Superset with Farmer's carry

Abs

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

Deload week

Day 1

bench press

Set

Intensity

Weight

Reps

Rest time

40% TM

55 lbs

180 sec

50% TM

70 lbs

180 sec

60% TM

80 lbs

180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Day 2

deadlift

Set

Intensity

Weight

Reps

Rest time

40% TM

55 lbs

180 sec

50% TM

70 lbs

180 sec

60% TM

80 lbs

180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

Day 3

overhead press

Set

Intensity

Weight

Reps

Rest time

40% TM

55 lbs

180 sec

50% TM

70 lbs

180 sec

60% TM

80 lbs

180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

3 Day - 5/3/1 - Test Template

Targeted muscles

Training blocks

Week 1

Day 1

bench press

Set

Intensity

Weight

Reps

Rest time

bench press

3×5+

single arm row

Set

Intensity

Weight

Reps

Rest time

single arm row

2×12

leg extension

Set

Intensity

Weight

Reps

Rest time

leg extension

2×15

overhead triceps extensions

Set

Intensity

Weight

Reps

Rest time

overhead triceps extensions

2×15

single arm overhead press

Set

Intensity

Weight

Reps

Rest time

single arm overhead press

2×15

Abs

Set

Intensity

Weight

Reps

Rest time

Abs

2×12

Day 2

deadlift

Set

Intensity

Weight

Reps

Rest time

deadlift

3×5+

bench press

Set

Intensity

Weight

Reps

Rest time

bench press

2×10

lying leg curl

Set

Intensity

Weight

Reps

Rest time

lying leg curl

2×12

curl

Set