Workout Routine

Free

5/3/1 (2-day) W/ Warm up

by kirosxxx

Download free Hardy app

I just added the warmups to the hardy 531 combat sports template

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.

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

Starting TM is 95% of 1RM.

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

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

Workouts

Week 1 Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
30 sec
2
50% TM
70 lbs
5
30 sec
3
60% TM
85 lbs
3
30 sec
4
65% TM
95 lbs
5
100 sec
5
75% TM
105 lbs
5
100 sec
6
85% TM
120 lbs
5 +
amrap
100 sec

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

squat

6 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
30 sec
2
50% TM
70 lbs
5
30 sec
3
60% TM
85 lbs
3
30 sec
4
65% TM
95 lbs
5
100 sec
5
75% TM
105 lbs
5
100 sec
6
85% TM
120 lbs
5 +
amrap
100 sec

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

bench press

6 sets

single arm, single leg romanian dead lift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8
30 sec
2
@RPE8
18 lbs
8
30 sec
3
@RPE8
18 lbs
8
30 sec

single arm, single leg romanian dead lift

3×8

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
18 lbs
8
30 sec
2
@RPE7
18 lbs
8
30 sec
3
@RPE7
18 lbs
8
30 sec

dumbbell row

3×8

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
105 lbs
10 +
amrap
30 sec
2
@RPE9
105 lbs
10 +
amrap
30 sec
3
@RPE9
105 lbs
10 +
amrap
30 sec

curl

3×10+

Week 1 Day 2

military press

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

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

military press

6 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
30 sec
2
50% TM
70 lbs
5
30 sec
3
60% TM
85 lbs
3
30 sec
4
65% TM
95 lbs
5
100 sec
5
75% TM
105 lbs
5
100 sec
6
85% TM
120 lbs
5 +
amrap
100 sec

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

deadlift

6 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
18 lbs
8
30 sec
2
@RPE7
18 lbs
8
30 sec
3
@RPE7
18 lbs
8
30 sec

bulgarian split squat

3×8

pullup

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
80 lbs
8 +
amrap
60 sec
2
@RPE7
80 lbs
8 +
amrap
60 sec
3
@RPE7
80 lbs
8 +
amrap
60 sec

pullup

3×8+

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
16 lbs
12
30 sec
2
@RPE8
16 lbs
12
30 sec
3
@RPE8
16 lbs
12
30 sec

side lateral raise

3×12

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
33 lbs
8 +
amrap
30 sec
2
@RPE8
33 lbs
8 +
amrap
30 sec
3
@RPE8
33 lbs
8 +
amrap
30 sec

tricep pushdown

3×8+

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12 +
amrap
30 sec
2
@RPE8
28 lbs
12 +
amrap
30 sec
3
@RPE8
28 lbs
12 +
amrap
30 sec

face pull

3×12+

Week 2 Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
30 sec
2
50% TM
70 lbs
5
30 sec
3
60% TM
85 lbs
3
30 sec
4
70% TM
100 lbs
3
100 sec
5
80% TM
115 lbs
3
100 sec
6
90% TM
130 lbs
3 +
amrap
100 sec

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

squat

6 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
30 sec
2
50% TM
70 lbs
5
30 sec
3
60% TM
85 lbs
3
30 sec
4
70% TM
100 lbs
3
100 sec
5
80% TM
115 lbs
3
100 sec
6
90% TM
130 lbs
3 +
amrap
100 sec

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

bench press

6 sets

single arm, single leg romanian dead lift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8
30 sec
2
@RPE8
18 lbs
8
30 sec
3
@RPE8
18 lbs
8
30 sec

single arm, single leg romanian dead lift

3×8

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
18 lbs
8
30 sec
2
@RPE7
18 lbs
8
30 sec
3
@RPE7
18 lbs
8
30 sec

dumbbell row

3×8

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
110 lbs
9 +
amrap
30 sec
2
@RPE9
110 lbs
9 +
amrap
30 sec
3
@RPE9
110 lbs
9 +
amrap
30 sec

curl

3×9+

Week 2 Day 2

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
30 sec
2
50% TM
70 lbs
5
30 sec
3
60% TM
85 lbs
3
30 sec
4
70% TM
100 lbs
3
100 sec
5
80% TM
115 lbs
3
100 sec
6
90% TM
130 lbs
3 +
amrap
100 sec

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

military press

6 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
30 sec
2
50% TM
70 lbs
5
30 sec
3
60% TM
85 lbs
3
30 sec
4
70% TM
100 lbs
3
100 sec
5
80% TM
115 lbs
3
100 sec
6
90% TM
130 lbs
3 +
amrap
100 sec

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

deadlift

6 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
18 lbs
8
30100 sec
2
@RPE7
18 lbs
8
30 sec
3
@RPE7
18 lbs
8
30 sec

bulgarian split squat

3×8

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
30 sec
2
–
–
8 +
amrap
30 sec
3
–
–
8 +
amrap
30 sec

pullup

3×8+

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15 lbs
12
30 sec
2
@RPE7
15 lbs
12
30 sec
3
@RPE7
15 lbs
12
30 sec

side lateral raise

3×12

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
33 lbs
9 +
amrap
30 sec
2
@RPE9
33 lbs
9 +
amrap
30 sec
3
@RPE9
33 lbs
9 +
amrap
30 sec

tricep pushdown

3×9+

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
27 lbs
12
100 sec
2
@RPE7
27 lbs
12
100 sec
3
@RPE7
27 lbs
12
100 sec

face pull

3×12

Week 3 Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
30 sec
2
50% TM
70 lbs
5
30 sec
3
60% TM
85 lbs
3
30 sec
4
75% TM
105 lbs
5
100 sec
5
85% TM
120 lbs
3
100 sec
6
95% TM
135 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

6 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
30 sec
2
50% TM
70 lbs
5
30 sec
3
60% TM
85 lbs
3
30 sec
4
75% TM
105 lbs
5
100 sec
5
85% TM
120 lbs
3
100 sec
6
95% TM
135 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

6 sets

Week 3 Day 2

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
30 sec
2
50% TM
70 lbs
5
30 sec
3
60% TM
85 lbs
3
30 sec
4
75% TM
105 lbs
5
100 sec
5
85% TM
120 lbs
3
100 sec
6
95% TM
135 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

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 %

military press

6 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
30 sec
2
50% TM
70 lbs
5
30 sec
3
60% TM
85 lbs
3
30 sec
4
75% TM
105 lbs
5
100 sec
5
85% TM
120 lbs
3
100 sec
6
95% TM
135 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

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 %

deadlift

6 sets

Week 4 Day 1 (deload)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
85 lbs
5
100 sec

squat

3×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
85 lbs
5
100 sec

bench press

3×5

Week 4 Day 2 (deload)

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
85 lbs
5
100 sec

military press

3×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
85 lbs
5
100 sec

deadlift

3×5