Workout Routine

Free

3 week 5/3/1 cycle

by moorebid

Download free Hardy app

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

Workouts

W1 Monday

military press

Set

Intensity

Weight

Reps

Rest time

40% TM

55 lbs

100 sec

50% TM

70 lbs

100 sec

60% TM

80 lbs

100 sec

65% TM

90 lbs

100 sec

75% TM

100 lbs

100 sec

85% TM

115 lbs

5 +

amrap

Prog. Overload

100 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 5 lbs

Extra 3+ reps, increase TM by 10 lbs

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

chinup

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

dip

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

upright row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

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

rear delt fly

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

W1 Tuesday

deadlift

Set

Intensity

Weight

Reps

Rest time

40% TM

55 lbs

100 sec

50% TM

70 lbs

100 sec

60% TM

80 lbs

100 sec

65% TM

90 lbs

100 sec

75% TM

100 lbs

100 sec

85% TM

115 lbs

5 +

amrap

Prog. Overload

100 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 5 lbs

Extra 3+ reps, increase TM by 10 lbs

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

leg curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

bulgarian split squat

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

calf press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

W1 Thursday

bench press

Set

Intensity

Weight

Reps

Rest time

40% TM

55 lbs

100 sec

50% TM

70 lbs

100 sec

60% TM

80 lbs

100 sec

65% TM

90 lbs

100 sec

75% TM

100 lbs

100 sec

85% TM

115 lbs

5 +

amrap

Prog. Overload

100 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 5 lbs

Extra 3+ reps, increase TM by 10 lbs

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

single arm row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

triceps pushdowns

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

incline bench press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

seated incline curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

W1 Friday

squat

Set

Intensity

Weight

Reps

Rest time

40% TM

55 lbs

100 sec

50% TM

70 lbs

100 sec

60% TM

80 lbs

100 sec

65% TM

90 lbs

100 sec

75% TM

100 lbs

100 sec

85% TM

115 lbs

5 +

amrap

Prog. Overload

100 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 5 lbs

Extra 3+ reps, increase TM by 10 lbs

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

romanian deadlift

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

–

8 +

amrap

100 sec

–

8 +

amrap

100 sec

–

8 +

amrap

100 sec

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

W2 Monday

military press

Set

Intensity

Weight

Reps

Rest time

40% TM

55 lbs

100 sec

50% TM

70 lbs

100 sec

60% TM

80 lbs

100 sec

70% TM

95 lbs

100 sec

80% TM

110 lbs

100 sec

90% TM

120 lbs

3 +

amrap

Prog. Overload

100 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 5 lbs

Extra 3+ reps, increase TM by 10 lbs

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

chinup

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

dip

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

upright row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

rear delt fly

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

W2 Tuesday

deadlift

Set

Intensity

Weight

Reps

Rest time

40% TM

55 lbs

100 sec

50% TM

70 lbs

100 sec

60% TM

80 lbs

100 sec

70% TM

95 lbs

100 sec

80% TM

110 lbs

100 sec

90% TM

120 lbs

3 +

amrap

Prog. Overload

100 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 5 lbs

Extra 3+ reps, increase TM by 10 lbs

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

leg curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

bulgarian split squat

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

calf press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

W2 Thursday

bench press

Set

Intensity

Weight

Reps

Rest time

40% TM

55 lbs

100 sec

50% TM

70 lbs

100 sec

60% TM

80 lbs

100 sec

70% TM

95 lbs

100 sec

80% TM

110 lbs

100 sec

90% TM

120 lbs

3 +

amrap

Prog. Overload

100 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 5 lbs

Extra 3+ reps, increase TM by 10 lbs

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

single arm row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

incline bench press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

seated incline curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

W2 Friday

squat

Set

Intensity

Weight

Reps

Rest time

40% TM

55 lbs

100 sec

50% TM

70 lbs

100 sec

60% TM

80 lbs

100 sec

70% TM

95 lbs

100 sec

80% TM

110 lbs

100 sec

90% TM

120 lbs

3 +

amrap

Prog. Overload

100 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 5 lbs

Extra 3+ reps, increase TM by 10 lbs

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

romanian deadlift

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

–

8 +

amrap

100 sec

–

8 +

amrap

100 sec

–

8 +

amrap

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

W3 Monday

military press

Set

Intensity

Weight

Reps

Rest time

40% TM

55 lbs

100 sec

50% TM

70 lbs

100 sec

60% TM

80 lbs

100 sec

75% TM

100 lbs

100 sec

85% TM

115 lbs

100 sec

95% TM

130 lbs

1 +

amrap

Prog. Overload

100 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 5 lbs

Extra 3+ reps, increase TM by 10 lbs

chinup

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

dip

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

upright row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

rear delt fly

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

W3 Tuesday

deadlift

Set

Intensity

Weight

Reps

Rest time

40% TM

55 lbs

100 sec

50% TM

70 lbs

100 sec

60% TM

80 lbs

100 sec

75% TM

100 lbs

100 sec

85% TM

115 lbs

100 sec

95% TM

130 lbs

1 +

amrap

Prog. Overload

100 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 5 lbs

Extra 3+ reps, increase TM by 10 lbs

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

leg curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

bulgarian split squat

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

calf press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

W3 Thursday

bench press

Set

Intensity

Weight

Reps

Rest time

40% TM

55 lbs

100 sec

50% TM

70 lbs

100 sec

60% TM

80 lbs

100 sec

75% TM

100 lbs

100 sec

85% TM

115 lbs

100 sec

95% TM

130 lbs

1 +

amrap

Prog. Overload

100 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 5 lbs

Extra 3+ reps, increase TM by 10 lbs

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

single arm row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

incline bench press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

seated incline curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

W3 Friday

squat

Set

Intensity

Weight

Reps

Rest time

40% TM

55 lbs

100 sec

50% TM

70 lbs

100 sec

60% TM

80 lbs

100 sec

75% TM

100 lbs

100 sec

85% TM

115 lbs

100 sec

95% TM

130 lbs

1 +

amrap

Prog. Overload

100 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 5 lbs

Extra 3+ reps, increase TM by 10 lbs

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

romanian deadlift

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

–

8 +

amrap

100 sec

–

8 +

amrap

100 sec

–

8 +

amrap

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

3 week 5/3/1 cycle

Targeted muscles

Workouts

W1 Monday

military press

Set

Intensity

Weight

Reps

Rest time

Progressive Overload

military press

6 sets

chinup

Set

Intensity

Weight

Reps

Rest time

chinup

3×8

dip

Set

Intensity

Weight

Reps

Rest time

dip

3×10

upright row

Set

Intensity

Weight

Reps

Rest time

upright row

3×10

rear delt fly

Set

Intensity

Weight

Reps

Rest time

rear delt fly

3×10

W1 Tuesday

deadlift

Set

Intensity

Weight

Reps

Rest time

Progressive Overload

deadlift

6 sets

leg curl

Set

Intensity

Weight

Reps

Rest time

leg curl

3×10

bulgarian split squat

Set

Intensity

Weight

Reps

Rest time

bulgarian split squat

3×8

calf press

Set

Intensity

Weight

Reps

Rest time

calf press

3×20

W1 Thursday