Workout Routine

Free

5/3/1 (2-day) modded

by SampoK30

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Modded to include upper back work.

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
  • Lat pulldown

Day Two

  • Deadlift
  • Press
  • Seated cable row

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

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

Keywords:
531 for BJJ, 531 for jiujitsu, 531 for wrestling, 531 for martial arts, 531 for combat sports, 2-day 531.

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

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+

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 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

3×5+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
5
100 sec
2
75% TM
34 lbs
5
100 sec
3
85% TM
38 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 6 lbs
Extra 3+ reps, increase TM by 11 lbs

lat pulldown

3×5+

Week 1 Day 2

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+

military 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
100 sec

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

military press

3×5

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
5
100 sec
2
75% TM
34 lbs
5
100 sec
3
85% TM
38 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 6 lbs
Extra 3+ reps, increase TM by 11 lbs

seated cable row

3×5+

Week 2 Day 1

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+

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+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
31 lbs
5
100 sec
2
80% TM
36 lbs
5
100 sec
3
90% TM
41 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 6 lbs
Extra 3+ reps, increase TM by 11 lbs

lat pulldown

3×5+

Week 2 Day 2

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+

military 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 %

military press

3×3+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
31 lbs
5
100 sec
2
80% TM
36 lbs
5
100 sec
3
90% TM
41 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 6 lbs
Extra 3+ reps, increase TM by 11 lbs

seated cable row

3×5+

Week 3 Day 1

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

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

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
75% TM
34 lbs
5
100 sec
2
85% TM
38 lbs
5
100 sec
3
95% TM
43 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 6 lbs
Extra 3+ reps, increase TM by 11 lbs

lat pulldown

3×5+

Week 3 Day 2

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

military 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 %

military press

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
75% TM
34 lbs
5
100 sec
2
85% TM
38 lbs
5
100 sec
3
95% TM
43 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 1 lbs
Extra 3+ reps, increase TM by 2 lbs

seated cable row

3×5+

Week 4 Day 1 (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+

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+

lat pulldown

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

lat pulldown

3×5+

Week 4 Day 2 (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+

military 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

military press

3×5+

seated cable row

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

seated cable row

3×5+