Workout Routine

Free

531 (2-Day)

by royboy23

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This '531 for MMA and combat sports' is a two day template for the 5/3/1 training program created by Jim Wendler.

Jim writes in his blog about this specific combat sports oriented 531 template. This two-day program can be great for people who train very high intensity sports and need to suppliment it with strength training.

  • Train 2 days a week
  • Assistance work should be kept to 2-3 exercises per day
  • A third workout day can be added for extra assistance work (if energy-levels allow)

Day One

  • Squat
  • Bench Press
  • Assistance Work

Day Two

  • Deadlift
  • Press
  • Assistance Work

You can customize this routine and add assistance exercises as you see fit.

Read in more detail on his blog and buy his book.

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

Workouts

Week 1 Day 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
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 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 %

deadlift

3×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 10 lbs
Extra 3+ reps, increase TM by 20 lbs

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

bench press

3×5+

Week 1 Day 2

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
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 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 %

squat

3×5+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 10 lbs
Extra 3+ reps, increase TM by 20 lbs

barbell row

3×5+

Week 2 Day 3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
100 sec
2
80% TM
120 lbs
3
100 sec
3
90% TM
135 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 %

deadlift

3×3+

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
100 sec
2
80% TM
120 lbs
3
100 sec
3
90% TM
135 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 %

bench press

3×3+

Week 2 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
100 sec
2
80% TM
120 lbs
3
100 sec
3
90% TM
135 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 %

squat

3×3+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 10 lbs
Extra 3+ reps, increase TM by 20 lbs

barbell row

3×5+

Week 3 Day 5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
100 sec
2
85% TM
130 lbs
3
100 sec
3
95% TM
145 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 %

deadlift

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
100 sec
2
85% TM
130 lbs
3
100 sec
3
95% TM
145 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 %

bench press

3 sets

Week 3 Day 6

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
100 sec
2
85% TM
130 lbs
3
100 sec
3
95% TM
145 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 %

squat

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
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 TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 10 lbs
Extra 3+ reps, increase TM by 20 lbs

barbell row

3×5+

Week 4 Day 7 (deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
100 sec
2
50% TM
75 lbs
5
100 sec
3
60% TM
90 lbs
5 +
amrap
100 sec

deadlift

3×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
100 sec
2
50% TM
75 lbs
5
100 sec
3
60% TM
90 lbs
5 +
amrap
100 sec

bench press

3×5+

Week 4 Day 8 (deload)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
100 sec
2
50% TM
75 lbs
5
100 sec
3
60% TM
90 lbs
5 +
amrap
100 sec

squat

3×5+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
100 sec
2
50% TM
75 lbs
5
100 sec
3
60% TM
90 lbs
5 +
amrap
100 sec

barbell row

3×5+

Week 5 Day 9

clean

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
180 sec
2
75% TM
115 lbs
5
180 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
180 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

clean

3×5+

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
180 sec
2
75% TM
115 lbs
5
180 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
180 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

squat

3×5+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
180 sec
2
75% TM
115 lbs
5
180 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
180 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

barbell row

3×5+

Week 5 Day 10

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
180 sec
2
75% TM
115 lbs
5
180 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
180 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

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

deadlift

3×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
180 sec
2
75% TM
115 lbs
5
180 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
180 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

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

bench press

3×5+

Week 6 Day 11

clean

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
180 sec
2
80% TM
120 lbs
3
180 sec
3
90% TM
135 lbs
3 +
amrap
Prog. Overload
180 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

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

clean

3×3+

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
180 sec
2
80% TM
120 lbs
3
180 sec
3
90% TM
135 lbs
3 +
amrap
Prog. Overload
180 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

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

squat

3×3+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
180 sec
2
75% TM
115 lbs
5
180 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
180 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

barbell row

3×5+

Week 6 Day 12

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
180 sec
2
80% TM
120 lbs
3
180 sec
3
90% TM
135 lbs
3 +
amrap
Prog. Overload
180 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

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

deadlift

3×3+

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
180 sec
2
80% TM
120 lbs
3
180 sec
3
90% TM
135 lbs
3 +
amrap
Prog. Overload
180 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

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

bench press

3×3+

Week 7 Day 13 (Heavy)

clean

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
180 sec
2
85% TM
130 lbs
3
180 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
180 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

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

clean

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
180 sec
2
85% TM
130 lbs
3
180 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
180 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

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

squat

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
180 sec
2
75% TM
115 lbs
5
180 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
180 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

barbell row

3×5+

Week 7 Day 14 (Heavy)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
180 sec
2
85% TM
130 lbs
3
180 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
180 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

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

deadlift

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
180 sec
2
85% TM
130 lbs
3
180 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
180 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

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

bench press

3 sets

Week 8 Day 15 (de-load)

clean

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
120 sec
2
50% TM
75 lbs
5
120 sec
3
60% TM
90 lbs
5 +
amrap
120 sec

clean

3×5+

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
120 sec
2
50% TM
75 lbs
5
120 sec
3
60% TM
90 lbs
5 +
amrap
120 sec

squat

3×5+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
120 sec
2
50% TM
75 lbs
5
120 sec
3
60% TM
90 lbs
5 +
amrap
120 sec

barbell row

3×5+

Week 8 Day 16 (deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
120 sec
2
50% TM
75 lbs
5
120 sec
3
60% TM
90 lbs
5 +
amrap
120 sec

deadlift

3×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
120 sec
2
50% TM
75 lbs
5
120 sec
3
60% TM
90 lbs
5 +
amrap
120 sec

bench press

3×5+

Week 9 Day 17

clean

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
150 sec
2
75% TM
115 lbs
5
150 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
150 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

clean

3×5+

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
150 sec
2
75% TM
115 lbs
5
150 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
150 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

squat

3×5+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
150 sec
2
75% TM
115 lbs
5
150 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
150 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

barbell row

3×5+

Week 9 Day 18

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
150 sec
2
75% TM
115 lbs
5
150 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
150 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

deadlift

3×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
150 sec
2
75% TM
115 lbs
5
150 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
150 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

bench press

3×5+

Week 10 Day 19

clean

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
180 sec
2
80% TM
120 lbs
3
180 sec
3
90% TM
135 lbs
3 +
amrap
Prog. Overload
180 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

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

clean

3×3+

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
180 sec
2
80% TM
120 lbs
3
180 sec
3
90% TM
135 lbs
3 +
amrap
Prog. Overload
180 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

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

squat

3×3+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
180 sec
2
75% TM
115 lbs
5
180 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
180 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

barbell row

3×5+

Week 10 Day 20

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
180 sec
2
80% TM
120 lbs
3
180 sec
3
90% TM
135 lbs
3 +
amrap
Prog. Overload
180 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

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

deadlift

3×3+

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
180 sec
2
80% TM
120 lbs
3
180 sec
3
90% TM
135 lbs
3 +
amrap
Prog. Overload
180 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

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

bench press

3×3+

Week 11 Day 21 (Heavy)

clean

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
180 sec
2
85% TM
130 lbs
3
180 sec
3
95% 1RM
145 lbs
1 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

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

clean

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
180 sec
2
85% TM
130 lbs
3
180 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
180 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

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

squat

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
180 sec
2
75% TM
115 lbs
5
180 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
180 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

barbell row

3×5+

Week 11 Day 22 (Heavy)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
180 sec
2
85% TM
130 lbs
3
180 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
180 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

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

deadlift

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
180 sec
2
85% TM
130 lbs
3
180 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
180 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

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

bench press

3 sets

Week 12 Day 23 (1RM)

clean

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
1
100 sec

clean

1×1

squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
1
180 sec

squat

1×1

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
180 sec
2
75% TM
115 lbs
5
180 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
180 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

barbell row

3×5+

Week 12 Day 24 (1RM)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
1
180 sec

deadlift

1×1

bench press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
1
180 sec

bench press

1×1