Workout Routine

Free

3x5 David Routine (Add Preferred Assistance)

by Thornejitsu

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3x5 base, add assistance for hypertrophy.

For deadlift do 1 set, to failure (decrease weight again by 40-50 lbs and do 1 more set of AMRAP)

Starting TM is 90% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Workout A

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
100 sec
2
85% 1RM
130 lbs
5
100 sec
3
85% 1RM
130 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

squat

3 sets

squat assistance

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
10
60 sec
2
65% TM
90 lbs
10
60 sec
3
65% TM
90 lbs
10
60 sec
4
65% TM
90 lbs
10
60 sec
5
65% TM
90 lbs
10
60 sec

squat assistance

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
100 sec
2
85% 1RM
130 lbs
5
100 sec
3
85% 1RM
130 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

bench press

3 sets

bench press assistance

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
10
60 sec
2
65% TM
90 lbs
10
60 sec
3
65% TM
90 lbs
10
60 sec
4
65% TM
90 lbs
10
60 sec
5
65% TM
90 lbs
10
60 sec

bench press assistance

5 sets

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
100 sec
2
85% 1RM
130 lbs
5
100 sec
3
85% 1RM
130 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

pendlay row

3 sets

Row assistance

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
10
60 sec
2
65% TM
90 lbs
10
60 sec
3
65% TM
90 lbs
10
60 sec
4
65% TM
90 lbs
10
60 sec
5
65% TM
90 lbs
10
60 sec

Row assistance

5 sets

Workout B

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
100 sec
2
85% 1RM
130 lbs
5
100 sec
3
85% 1RM
130 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

squat

3 sets

squat assistance

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
10
60 sec
2
65% TM
90 lbs
10
60 sec
3
65% TM
90 lbs
10
60 sec
4
65% TM
90 lbs
10
60 sec
5
65% TM
90 lbs
10
60 sec

squat assistance

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
100 sec
2
85% 1RM
130 lbs
5
100 sec
3
85% 1RM
130 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

overhead press

3 sets

Overhead press assistance

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
10
60 sec
2
65% TM
90 lbs
10
60 sec
3
65% TM
90 lbs
10
60 sec
4
65% TM
90 lbs
10
60 sec
5
65% TM
90 lbs
10
60 sec

Overhead press assistance

5 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
2
–
–
5 +
amrap
100 sec

deadlift

2 sets

Deadlift assistance

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
10
60 sec
2
65% TM
90 lbs
10
100 sec
3
65% TM
90 lbs
10
100 sec
4
65% TM
90 lbs
10
100 sec
5
65% TM
90 lbs
10
100 sec

Deadlift assistance

5 sets