Workout Routine

Free

531 3 Day Full Body

by ritzckrakr

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Starting TM is 90% of 1RM.

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

Workouts

Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
5
100 sec
2
85% TM
115 lbs
3
100 sec
3
95% TM
130 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 8-10 reps, increase TM by 10 lbs
4
75% TM
100 lbs
5
100 sec
5
65% TM
90 lbs
20 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the TM will be suggested to increase next session.

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

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

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

bench press

5 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
8
100 sec
2
70% TM
95 lbs
8
100 sec
3
70% TM
95 lbs
8
100 sec
4
70% TM
95 lbs
8
100 sec

* Training Max (TM) percentage is based on your deadlift TM.

Overload: After 3 successful sessions, 1RM will be suggested to increase by 10 lbs.

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

romanian deadlift

4×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
12
100 sec
2
75% TM
30 lbs
12
100 sec
3
75% TM
30 lbs
12
100 sec
4
60% TM
24 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 3-4 reps, increase TM by 6 lbs

seated cable row

4 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
10
100 sec
2
75% TM
17 lbs
10
100 sec
3
75% TM
17 lbs
10
100 sec
4
60% TM
14 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 6 lbs

Overload: After 2 successful sessions, Training Max will be suggested to increase by 6 lbs.

side lateral raise

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
10
100 sec
2
75% TM
30 lbs
10
100 sec
3
75% TM
30 lbs
10
100 sec
4
60% TM
24 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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

leg extension

4 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
5
100 sec
2
80% TM
110 lbs
5
100 sec
3
80% TM
110 lbs
5
100 sec
4
55% TM
75 lbs
5 +
amrap
100 sec

hip thrust

4×5+

Hip Adduction

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
12
100 sec
2
75% TM
30 lbs
12
100 sec
3
75% TM
30 lbs
12
100 sec
4
60% TM
24 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

Hip Adduction

4 sets

farmer's carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec

farmer's carry

5×3

Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
5
100 sec
2
85% TM
115 lbs
3
100 sec
3
95% TM
130 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
4
75% TM
100 lbs
3
100 sec
5
65% TM
90 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 10 lbs

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

deadlift

5 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
10
100 sec
2
75% 1RM
19 lbs
10
100 sec
3
75% 1RM
19 lbs
10
100 sec
4
60% TM
14 lbs
20 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the TM will be suggested to increase next session.

Progressive Overload
Extra 2-2 reps, increase TM by 4 lbs

seated overhead press

4 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
10
100 sec
2
80% TM
110 lbs
10
100 sec
3
80% TM
110 lbs
10
100 sec
4
60% 1RM
90 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 3-4 reps, increase 1RM by 10 lbs
Extra 5+ reps, increase 1RM by 10 lbs

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

preacher curl

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
32 lbs
12
100 sec
2
80% TM
32 lbs
12
100 sec
3
80% TM
32 lbs
12
100 sec
4
60% TM
24 lbs
20 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs

tricep pushdown

4 sets

High Row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
32 lbs
8
100 sec
2
80% TM
32 lbs
8
100 sec
3
80% TM
32 lbs
8
100 sec
4
60% TM
24 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 3-4 reps, increase TM by 6 lbs

High Row

4 sets

Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
65% TM
26 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3-5 reps, increase TM by 6 lbs

Hip Abduction

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
85 lbs
6
130 sec
2
85% TM
85 lbs
6
130 sec
3
85% TM
85 lbs
6
130 sec
4
60% TM
60 lbs
8 +
amrap
Prog. Overload
130 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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

leg press

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
65% 1RM
100 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

calf raise

3×15+

farmer's carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec

farmer's carry

5×3

Day 3

leg curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
81 lbs
8
100 sec
2
60% TM
81 lbs
8
100 sec
3
60% TM
81 lbs
8
100 sec

* Training Max (TM) percentage is based on your squat TM.

leg curl

3×8

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
5
100 sec
2
80% TM
110 lbs
5
100 sec
3
80% TM
110 lbs
5
100 sec
4
80% TM
110 lbs
5
100 sec
5
80% TM
110 lbs
5
100 sec

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

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

squat

5×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
19 lbs
8
100 sec
2
85% TM
19 lbs
8
100 sec
3
85% TM
19 lbs
8
100 sec
4
65% TM
15 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 4 lbs

incline bench press

4 sets

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
30% TM
40 lbs
8
100 sec
2
30% TM
40 lbs
8
100 sec
3
30% TM
40 lbs
8
100 sec
4
15% TM
20 lbs
8 +
amrap
100 sec

* Training Max (TM) percentage is based on your deadlift TM.

pendlay row

4×8+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
12
100 sec
2
75% TM
30 lbs
12
100 sec
3
75% TM
30 lbs
12
100 sec
4
65% TM
26 lbs
8 +
amrap
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 6 lbs.

triceps extension

4 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
65% TM
15 lbs
6 +
amrap
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

seated incline curl

4 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
80% TM
32 lbs
10
100 sec
2
80% TM
32 lbs
10
100 sec
3
80% TM
32 lbs
10
100 sec
4
55% TM
22 lbs
10 +
amrap
100 sec

Dips

4×10+

farmer's carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec

farmer's carry

5×3