Workout Routine

Free

5-3-1 Barebones

by clifferus

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This is a hypertrophic 5-3-1. Two Heavy/High Volume Strength workouts a week that cover all the bases. On a third day if you have it, do something like sprints or olympic lifts. If you successfully complete the workouts, progress like a normal 5-3-1. Raise your max. "The best program is the one you will actually stick to."

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

Week 1 Monday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
75% TM
100 lbs
5
100 sec
3
85% TM
115 lbs
5 +
amrap
100 sec
4
65% TM
90 lbs
5
100 sec
5
65% TM
90 lbs
5
100 sec
6
65% TM
90 lbs
5
100 sec
7
65% TM
90 lbs
5
100 sec
8
65% TM
90 lbs
5
100 sec

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

deadlift

8×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
75% TM
100 lbs
5
100 sec
3
85% TM
115 lbs
5 +
amrap
100 sec
4
65% TM
90 lbs
5
100 sec
5
65% TM
90 lbs
5
100 sec
6
65% TM
90 lbs
5
100 sec
7
65% TM
90 lbs
5
100 sec
8
65% TM
90 lbs
5
100 sec

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

bench press

8×5

Pull-Ups

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec

Pull-Ups

3×5

Week 1 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
75% TM
100 lbs
5
100 sec
3
85% TM
115 lbs
5 +
amrap
100 sec
4
65% TM
90 lbs
5
100 sec
5
65% TM
90 lbs
5
100 sec
6
65% TM
90 lbs
5
100 sec
7
65% TM
90 lbs
5
100 sec
8
65% TM
90 lbs
5
100 sec

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

squat

8×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
75% TM
100 lbs
5
100 sec
3
85% TM
115 lbs
5 +
amrap
100 sec
4
65% TM
90 lbs
5
100 sec
5
65% TM
90 lbs
5
100 sec
6
65% TM
90 lbs
5
100 sec
7
65% TM
90 lbs
5
100 sec
8
65% TM
90 lbs
5
100 sec

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

overhead press

8×5

Rows

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
75% TM
100 lbs
5
100 sec
3
85% TM
115 lbs
5 +
amrap
100 sec
4
65% TM
90 lbs
5
100 sec
5
65% TM
90 lbs
5
100 sec
6
65% TM
90 lbs
5
100 sec
7
65% TM
90 lbs
5
100 sec
8
65% TM
90 lbs
5
100 sec

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

Rows

8×5

Dips

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

Dips

3×10

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Hyperextensions

4×10

Week 2 Monday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
90% TM
120 lbs
3 +
amrap
100 sec
4
70% TM
95 lbs
5
100 sec
5
70% TM
95 lbs
5
100 sec
6
70% TM
95 lbs
5
100 sec
7
70% TM
95 lbs
5
100 sec
8
70% TM
95 lbs
5
100 sec

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

deadlift

8 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
90% TM
120 lbs
3 +
amrap
100 sec
4
70% TM
95 lbs
5
100 sec
5
70% TM
95 lbs
5
100 sec
6
70% TM
95 lbs
5
100 sec
7
70% TM
95 lbs
5
100 sec
8
70% TM
95 lbs
5
100 sec

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

bench press

8 sets

Pull-Ups

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

Pull-Ups

3×10

Week 2 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
90% TM
120 lbs
3 +
amrap
100 sec
4
70% TM
95 lbs
5
100 sec
5
70% TM
95 lbs
5
100 sec
6
70% TM
95 lbs
5
100 sec
7
70% TM
95 lbs
5
100 sec
8
70% TM
95 lbs
5
100 sec

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

squat

8 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
90% TM
120 lbs
3 +
amrap
100 sec
4
70% TM
95 lbs
5
100 sec
5
70% TM
95 lbs
5
100 sec
6
70% TM
95 lbs
5
100 sec
7
70% TM
95 lbs
5
100 sec
8
70% TM
95 lbs
5
100 sec

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

overhead press

8 sets

Rows

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
90% TM
120 lbs
3 +
amrap
100 sec
4
70% TM
95 lbs
5
100 sec
5
70% TM
95 lbs
5
100 sec
6
70% TM
95 lbs
5
100 sec
7
70% TM
95 lbs
5
100 sec
8
70% TM
95 lbs
5
100 sec

Rows

8 sets

Dips

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec

Dips

3×5

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Hyperextensions

4×10

Week 3 Monday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
85% TM
115 lbs
3
100 sec
3
95% TM
130 lbs
1 +
amrap
100 sec
4
75% TM
100 lbs
5
100 sec
5
75% TM
100 lbs
5
100 sec
6
75% TM
100 lbs
5
100 sec
7
75% TM
100 lbs
5
100 sec
8
75% TM
100 lbs
5
100 sec

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

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

deadlift

8 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
85% TM
115 lbs
3
100 sec
3
95% TM
130 lbs
1 +
amrap
100 sec
4
75% TM
100 lbs
5
100 sec
5
75% TM
100 lbs
5
100 sec
6
75% TM
100 lbs
5
100 sec
7
75% TM
100 lbs
5
100 sec
8
75% TM
100 lbs
5
100 sec

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

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

bench press

8 sets

Pull-Ups

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

Pull-Ups

3×10

Week 3 Wednesday

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
85% TM
115 lbs
3
100 sec
3
95% TM
130 lbs
1 +
amrap
100 sec
4
75% TM
100 lbs
5
100 sec
5
75% TM
100 lbs
5
100 sec
6
75% TM
100 lbs
5
100 sec
7
75% TM
100 lbs
5
100 sec
8
75% TM
100 lbs
5
100 sec

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

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

squat

8 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
85% TM
115 lbs
3
100 sec
3
95% TM
130 lbs
1 +
amrap
100 sec
4
75% TM
100 lbs
5
100 sec
5
75% TM
100 lbs
5
100 sec
6
75% TM
100 lbs
5
100 sec
7
75% TM
100 lbs
5
100 sec
8
75% TM
100 lbs
5
100 sec

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

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

overhead press

8 sets

Rows

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
85% TM
115 lbs
3
100 sec
3
95% TM
130 lbs
1 +
amrap
100 sec
4
75% TM
100 lbs
5
100 sec
5
75% TM
100 lbs
5
100 sec
6
75% TM
100 lbs
5
100 sec
7
75% TM
100 lbs
5
100 sec
8
75% TM
100 lbs
5
100 sec

Rows

8 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

dip

3×10

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Hyperextensions

4×10