Workout Routine

4 Day Total Package.

by heldjr

Follows the 5/3/1 format with a full body workout.

Starting TM is 90% of 1RM.

Workouts

Day 1 - Week 1

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
120 sec
2
50% TM
5
120 sec
3
60% TM
5
120 sec
4
65% TM
5
120 sec
5
75% TM
5
120 sec
6
85% TM
5 +
amrap
120 sec

squat

6 sets

bench press

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

bench press

3 sets

dumbbell row

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

dumbbell row

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
4
–
–
15
60 sec

Cable crunch

4 sets

Day 2 - Week 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
120 sec
2
50% TM
5
120 sec
3
60% TM
5
120 sec
4
65% TM
5
120 sec
5
75% TM
5
120 sec
6
85% TM
5 +
amrap
120 sec

bench press

6 sets

close grip lat pulldown

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

close grip lat pulldown

3 sets

tricep pushdown

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

tricep pushdown

3 sets

ab wheel

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec
4
10
60 sec

ab wheel

4 sets

Day 3 - Week 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
120 sec
2
50% TM
5
120 sec
3
60% TM
5
120 sec
4
65% TM
5
120 sec
5
75% TM
5
120 sec
6
85% TM
5 +
amrap
120 sec

deadlift

6 sets

push-ups

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

push-ups

3 sets

shrug

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

shrug

3 sets

hanging leg raises

Set
Reps
Rest time
1
12
60 sec
2
12
60 sec
3
12
60 sec
4
12
60 sec

hanging leg raises

4 sets

Day 4 - Week 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
120 sec
2
50% TM
5
120 sec
3
60% TM
5
120 sec
4
65% TM
5
120 sec
5
75% TM
5
120 sec
6
85% TM
5 +
amrap
120 sec

overhead press

6 sets

curl

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

curl

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec
4
50% TM
10
60 sec

skull crushers

4 sets

mountain climbers

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec
4
15
60 sec

mountain climbers

4 sets

Day 1 - Week 2

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
120 sec
2
50% TM
5
120 sec
3
60% TM
3
120 sec
4
70% TM
3
120 sec
5
80% TM
3
120 sec
6
90% TM
3 +
amrap
120 sec

squat

6 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12
60 sec
2
50% TM
12
60 sec
3
50% TM
12
60 sec

bench press

3 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12
60 sec
2
50% TM
12
60 sec
3
50% TM
12
60 sec

dumbbell row

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
50% TM
15
60 sec
2
50% TM
15
60 sec
3
50% TM
15
60 sec
4
50% TM
15
60 sec

Cable crunch

4 sets

Day 2 - Week 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
120 sec
2
50% TM
5
120 sec
3
60% TM
5
120 sec
4
70% TM
3
120 sec
5
80% TM
3
120 sec
6
90% TM
3 +
amrap
120 sec

bench press

6 sets

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12
60 sec
2
50% TM
12
60 sec
3
50% TM
12 +
amrap
60 sec

close grip lat pulldown

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12
60 sec
2
50% TM
12
60 sec
3
50% TM
12 +
amrap
60 sec

tricep pushdown

3 sets

ab wheel

Set
Reps
Rest time
1
12
60 sec
2
12
60 sec
3
12
60 sec
4
12
60 sec

ab wheel

4 sets

Day 3 - Week 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
120 sec
2
50% TM
5
120 sec
3
60% TM
5
120 sec
4
70% TM
3
120 sec
5
80% TM
3
120 sec
6
90% TM
3 +
amrap
120 sec

deadlift

6 sets

push-ups

Set
Reps
Rest time
1
12
60 sec
2
12
60 sec
3
12 +
amrap
60 sec

push-ups

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12
60 sec
2
50% TM
12
60 sec
3
50% TM
12 +
amrap
60 sec

shrug

3 sets

hanging leg raises

Set
Reps
Rest time
1
12
60 sec
2
12
60 sec
3
12
60 sec
4
12
60 sec

hanging leg raises

4 sets

Day 4 - Week 2

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
120 sec
2
50% TM
5
120 sec
3
60% TM
5
120 sec
4
70% TM
3
120 sec
5
80% TM
3
120 sec
6
90% TM
3 +
amrap
120 sec

overhead press

6 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12
60 sec
2
50% TM
12
60 sec
3
50% TM
12 +
amrap
60 sec

curl

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12
60 sec
2
50% TM
12
60 sec
3
50% TM
12 +
amrap
60 sec

skull crushers

3 sets

mountain climbers

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec
4
15 +
amrap
60 sec

mountain climbers

4 sets

Day 1 - Week 3

squat

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
120 sec
2
55% TM
5
120 sec
3
65% TM
5
120 sec
4
75% TM
5
120 sec
5
85% TM
3
120 sec
6
95% TM
1 +
amrap
120 sec

squat

6 sets

bench press

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

bench press

3 sets

dumbbell row

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

dumbbell row

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15
60 sec
2
60% TM
15
60 sec
3
60% TM
15
60 sec
4
60% TM
15
60 sec

Cable crunch

4 sets

Day 2 - Week 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
120 sec
2
55% TM
5
120 sec
3
65% TM
5
120 sec
4
75% TM
5
120 sec
5
85% TM
3
120 sec
6
95% TM
1 +
amrap
120 sec

bench press

6 sets

close grip lat pulldown

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

close grip lat pulldown

3 sets

tricep pushdown

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

tricep pushdown

3 sets

ab wheel

Set
Reps
Rest time
1
12
60 sec
2
12
60 sec
3
12
60 sec
4
12
60 sec

ab wheel

4 sets

Day 3 - Week 3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
120 sec
2
55% TM
5
120 sec
3
65% TM
5
120 sec
4
75% TM
5
120 sec
5
85% TM
3
120 sec
6
95% TM
1 +
amrap
120 sec

deadlift

6 sets

push-ups

Set
Reps
Rest time
1
12
60 sec
2
12
60 sec
3
12 +
amrap
60 sec

push-ups

3 sets

shrug

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

shrug

3 sets

hanging leg raises

Set
Reps
Rest time
1
12
60 sec
2
12
60 sec
3
12
60 sec
4
12
60 sec

hanging leg raises

4 sets

Day 4 - Week 3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
5
120 sec
2
55% TM
5
120 sec
3
65% TM
5
120 sec
4
75% TM
5
120 sec
5
85% TM
3
120 sec
6
95% TM
1 +
amrap
120 sec

overhead press

6 sets

curl

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

curl

3 sets

skull crushers

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

skull crushers

3 sets

mountain climbers

Set
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec
4
20 +
amrap
60 sec

mountain climbers

4 sets