Workout Routine

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5/3/1

by WorkoutUser

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Targeted muscles
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Workouts

Deadlift Week 1

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
150 sec
4
50% TM
75 lbs
10
60 sec
5
50% TM
75 lbs
10
60 sec
6
50% TM
75 lbs
10
60 sec
7
50% TM
75 lbs
10
60 sec
8
50% TM
75 lbs
10
60 sec

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

deadlift

8 sets

Deadlift Week 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
150 sec
2
80% TM
120 lbs
3
150 sec
3
90% TM
135 lbs
3 +
amrap
150 sec
4
50% TM
75 lbs
10
60 sec
5
50% TM
75 lbs
10
60 sec
6
50% TM
75 lbs
10
60 sec
7
50% TM
75 lbs
10
60 sec
8
50% TM
75 lbs
10
60 sec

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

deadlift

8 sets

Deadlift Week 3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
150 sec
2
85% TM
130 lbs
3
150 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
150 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 4+ reps, increase TM by 10 lbs
4
50% TM
75 lbs
10
60 sec
5
50% TM
75 lbs
10
60 sec
6
50% TM
75 lbs
10
60 sec
7
50% TM
75 lbs
10
60 sec
8
50% TM
75 lbs
10
60 sec

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

deadlift

8 sets

Deadlift 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
100 sec
4
50% TM
75 lbs
10
60 sec
5
50% TM
75 lbs
10
60 sec
6
50% TM
75 lbs
10
60 sec
7
50% TM
75 lbs
10
60 sec
8
50% TM
75 lbs
10
60 sec

deadlift

8 sets

Bench Week 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
150 sec
2
70% TM
105 lbs
5
150 sec
3
75% TM
115 lbs
5 +
amrap
150 sec
4
50% TM
75 lbs
10
60 sec
5
50% TM
75 lbs
10
60 sec
6
50% TM
75 lbs
10
60 sec
7
50% TM
75 lbs
10
60 sec
8
50% TM
75 lbs
10
60 sec

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

bench press

8 sets

Bench Week 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
3
150 sec
2
80% TM
120 lbs
3
150 sec
3
85% TM
130 lbs
3 +
amrap
150 sec
4
50% TM
75 lbs
10
60 sec
5
50% TM
75 lbs
10
60 sec
6
50% TM
75 lbs
10
60 sec
7
50% TM
75 lbs
10
60 sec
8
50% TM
75 lbs
10
60 sec

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

bench press

8 sets

Bench Week 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
130 lbs
5
150 sec
2
90% TM
135 lbs
3
150 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
150 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 4+ reps, increase TM by 5 lbs
4
50% TM
75 lbs
10
60 sec
5
50% TM
75 lbs
10
60 sec
6
50% TM
75 lbs
10
60 sec
7
50% TM
75 lbs
10
60 sec
8
50% TM
75 lbs
10
60 sec

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

bench press

8 sets

Bench Deload

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
100 sec
4
50% TM
75 lbs
10
60 sec
5
50% TM
75 lbs
10
60 sec
6
50% TM
75 lbs
10
60 sec
7
50% TM
75 lbs
10
60 sec
8
50% TM
75 lbs
10
60 sec

bench press

8 sets

Squat Week 1

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
150 sec
4
50% TM
75 lbs
10
60 sec
5
50% TM
75 lbs
10
60 sec
6
50% TM
75 lbs
10
60 sec
7
50% TM
75 lbs
10
60 sec
8
50% TM
75 lbs
10
60 sec

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

squat

8 sets

Squat Week 2

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
150 sec
2
80% TM
120 lbs
3
150 sec
3
90% TM
135 lbs
3 +
amrap
150 sec
4
50% TM
75 lbs
10
60 sec
5
50% TM
75 lbs
10
60 sec
6
50% TM
75 lbs
10
60 sec
7
50% TM
75 lbs
10
60 sec
8
50% TM
75 lbs
10
60 sec

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

squat

8 sets

Squat Week 3

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
150 sec
2
85% TM
130 lbs
3
150 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
150 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 4+ reps, increase TM by 10 lbs
4
50% TM
75 lbs
10
60 sec
5
50% TM
75 lbs
10
60 sec
6
50% TM
75 lbs
10
60 sec
7
50% TM
75 lbs
10
60 sec
8
50% TM
75 lbs
10
60 sec

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

squat

8 sets

Squat 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
100 sec
4
50% TM
75 lbs
10
60 sec
5
50% TM
75 lbs
10
60 sec
6
50% TM
75 lbs
10
60 sec
7
50% TM
75 lbs
10
60 sec
8
50% TM
75 lbs
10
60 sec

squat

8 sets