Workout Routine

Free

5/3/1 4B 1st Cycle

by huntfishwny

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Program Overview

On every lifting day in this order:

  • Stretch 5-10 min
  • Warm-up 5-10 min (see below)
  • 1st Main Lift. (3rd set is an AMRAP)
  • 2nd Main Lift. (3rd set is an AMRAP)
  • 50-100 reps of 1 Push, 1 Pull, and 1 Single Leg / Core for Assistance work.
  • Conditioning 5-10 min High Intensity

Warm Up

Before lifting, 2-3 sets of 5 reps of 1 of the following:

  • Box Jumps
  • Broad Jumps
  • Medicine Ball Throws
  • Jump Rope (2min x 3)

Non-Lifting Rest / Recovery Days

*10 Min Stretch *2 mile walk *IR/RLT 30 Min

##Progression rules The progression rules are already programmed. TM set to 85% 1 Rep Max

Starting TM is 85% of 1RM.

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

Workouts

Week 1 Sunday

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
100 sec
2
75% TM
95 lbs
5
100 sec
3
85% TM
110 lbs
5 +
amrap
100 sec
4
65% TM
85 lbs
5
100 sec
5
65% TM
85 lbs
5
100 sec

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

squat

5×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
100 sec
2
75% TM
95 lbs
5
100 sec
3
85% TM
110 lbs
5 +
amrap
100 sec
4
65% TM
85 lbs
5
100 sec
5
65% TM
85 lbs
5
100 sec

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

bench press

5×5

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
25 lbs
50
100 sec

tricep pushdown

1×50

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
25 lbs
50
100 sec

lat pulldown

1×50

step-up

Set
Intensity
Weight
Reps
Rest time
1
65% TM
14 lbs
50
100 sec
2
65% TM
14 lbs
50
100 sec

step-up

2×50

Jacobs Ladder

Set
Time
Rest time
1
300 sec
100 sec

Jacobs Ladder

1×300 s

Incline Walk

Set
Time
Rest time
1
300 sec
100 sec

Incline Walk

1×300 s

Week 1 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
100 sec
2
75% TM
95 lbs
5
100 sec
3
85% TM
110 lbs
5 +
amrap
100 sec
4
65% TM
85 lbs
5
100 sec
5
65% TM
85 lbs
5
100 sec

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

deadlift

5×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
100 sec
2
75% TM
95 lbs
5
100 sec
3
85% TM
110 lbs
5 +
amrap
100 sec
4
65% TM
85 lbs
5
100 sec
5
65% TM
85 lbs
5
100 sec

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

overhead press

5×5

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
25 lbs
50
100 sec

leg extension

1×50

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
25 lbs
50
100 sec

seated cable row

1×50

forward lunges

Set
Reps
Rest time
1
50
100 sec
2
50
100 sec

forward lunges

2×50

Jacobs Ladder

Set
Time
Rest time
1
300 sec
100 sec

Jacobs Ladder

1×300 s

Incline Walk

Set
Time
Rest time
1
300 sec
100 sec

Incline Walk

1×300 s

Week 1 Friday

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
100 sec
2
75% TM
95 lbs
5
100 sec
3
85% TM
110 lbs
5 +
amrap
100 sec
4
65% TM
85 lbs
5
100 sec
5
65% TM
85 lbs
5
100 sec

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

bench press

5×5

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
100 sec
2
75% TM
95 lbs
5
100 sec
3
85% TM
110 lbs
5 +
amrap
100 sec
4
65% TM
85 lbs
5
100 sec
5
65% TM
85 lbs
5
100 sec

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

squat

5×5

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
60 lbs
20
100 sec
2
65% TM
60 lbs
20
100 sec
3
65% TM
60 lbs
10
100 sec

leg press

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
14 lbs
25
100 sec
2
65% TM
14 lbs
25
100 sec

curl

2×25

single arm, single leg romanian dead lift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
14 lbs
25
100 sec
2
65% TM
14 lbs
25
100 sec

single arm, single leg romanian dead lift

2×25

Jacobs Ladder

Set
Time
Rest time
1
300 sec
100 sec

Jacobs Ladder

1×300 s

Incline Walk

Set
Time
Rest time
1
300 sec
100 sec

Incline Walk

1×300 s

Week 2 Sunday

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
3
100 sec
2
80% TM
100 lbs
3
100 sec
3
90% TM
115 lbs
3 +
amrap
100 sec
4
70% TM
90 lbs
5
100 sec
5
70% TM
90 lbs
5
100 sec

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

squat

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
3
100 sec
2
80% TM
100 lbs
3
100 sec
3
90% TM
115 lbs
3 +
amrap
100 sec
4
70% TM
90 lbs
5
100 sec
5
70% TM
90 lbs
5
100 sec

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

bench press

5 sets

Incline OHP

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
50
100 sec
2
65% TM
85 lbs
25
100 sec

Incline OHP

2 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
25 lbs
25
100 sec
2
65% TM
25 lbs
25
100 sec

lat pulldown

2×25

step-up

Set
Intensity
Weight
Reps
Rest time
1
65% TM
14 lbs
50
100 sec
2
65% TM
14 lbs
50
100 sec

step-up

2×50

Sled

Set
Intensity
Weight
Reps
Rest time
1
65% TM
60 lbs
6
100 sec
2
65% TM
60 lbs
6
100 sec
3
65% TM
60 lbs
6
100 sec

Sled

3×6

Incline Walk

Set
Time
Rest time
1
600 sec
100 sec

Incline Walk

1×600 s

Week 2 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
3
100 sec
2
80% TM
100 lbs
3
100 sec
3
90% TM
115 lbs
3 +
amrap
100 sec
4
70% TM
90 lbs
5
100 sec
5
70% TM
90 lbs
5
100 sec

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

deadlift

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
3
100 sec
2
80% TM
100 lbs
3
100 sec
3
90% TM
115 lbs
3 +
amrap
100 sec
4
70% TM
90 lbs
5
100 sec
5
70% TM
90 lbs
5
100 sec

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

overhead press

5 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
60 lbs
20
100 sec
2
65% TM
60 lbs
20
100 sec
3
65% TM
60 lbs
20
100 sec

leg press

3×20

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
14 lbs
30
100 sec
2
65% TM
14 lbs
30 +
amrap
100 sec

curl

2×30+

reverse lunge

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
50
100 sec
2
65% TM
85 lbs
50
100 sec

reverse lunge

2×50

Sled

Set
Intensity
Weight
Reps
Rest time
1
65% TM
60 lbs
6
100 sec
2
65% TM
60 lbs
6
100 sec
3
65% TM
60 lbs
6
100 sec

Sled

3×6

Incline Walk

Set
Time
Rest time
1
600 sec
100 sec

Incline Walk

1×600 s

Week 2 Friday

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
3
100 sec
2
80% TM
100 lbs
3
100 sec
3
90% TM
115 lbs
3 +
amrap
100 sec
4
70% TM
90 lbs
5
100 sec
5
70% TM
90 lbs
5
100 sec

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

bench press

5 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
3
100 sec
2
80% TM
100 lbs
3
100 sec
3
90% TM
115 lbs
3 +
amrap
100 sec
4
70% TM
90 lbs
5
100 sec
5
70% TM
90 lbs
5
100 sec

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

squat

5 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
30% TM
30 lbs
20
100 sec
2
30% TM
30 lbs
20
100 sec
3
65% TM
60 lbs
20 +
amrap
100 sec

dip

3×20+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
25 lbs
25
100 sec
2
65% TM
25 lbs
25
100 sec
3
65% TM
25 lbs
25
100 sec

leg curl

3×25

hanging leg raises

Set
Reps
Rest time
1
50
100 sec

hanging leg raises

1×50

Decline Weighted Sit-up (ball)

Set
Intensity
Weight
Reps
Rest time
1
65% TM
20 lbs
25
100 sec
2
65% TM
20 lbs
25
100 sec

Decline Weighted Sit-up (ball)

2×25

Sled

Set
Intensity
Weight
Reps
Rest time
1
65% TM
60 lbs
6
100 sec
2
65% TM
60 lbs
6
100 sec
3
65% TM
60 lbs
6
100 sec

Sled

3×6

Incline Walk

Set
Time
Rest time
1
600 sec
100 sec

Incline Walk

1×600 s

Week 3 Sunday

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
100 sec
2
85% TM
110 lbs
3
100 sec
3
95% TM
120 lbs
1 +
amrap
100 sec
4
75% TM
95 lbs
5
100 sec
5
75% TM
95 lbs
5
100 sec
6
75% TM
95 lbs
5
100 sec
7
75% TM
95 lbs
5
100 sec
8
75% TM
95 lbs
5
100 sec

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

squat

8 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
100 sec
2
85% TM
110 lbs
3
100 sec
3
95% TM
120 lbs
1 +
amrap
100 sec
4
75% TM
95 lbs
5
100 sec
5
75% TM
95 lbs
5
100 sec
6
75% TM
95 lbs
5
100 sec
7
75% TM
95 lbs
5
100 sec
8
75% TM
95 lbs
5
100 sec

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

bench press

8 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
25 lbs
25
100 sec
2
65% TM
25 lbs
25
100 sec
3
65% TM
25 lbs
25 +
amrap
100 sec

tricep pushdown

3×25+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
25 lbs
25
100 sec
2
65% TM
25 lbs
25
100 sec
3
65% TM
25 lbs
25 +
amrap
100 sec

lat pulldown

3×25+

step-up

Set
Intensity
Weight
Reps
Rest time
1
65% TM
14 lbs
50
100 sec
2
65% TM
14 lbs
50
100 sec

step-up

2×50

Sled

Set
Intensity
Weight
Reps
Rest time
1
65% TM
60 lbs
6
100 sec
2
65% TM
60 lbs
6
100 sec
3
65% TM
60 lbs
6
100 sec

Sled

3×6

Jacobs Ladder

Set
Time
Rest time
1
300 sec
100 sec

Jacobs Ladder

1×300 s

Week 3 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
100 sec
2
85% TM
110 lbs
3
100 sec
3
95% TM
120 lbs
1 +
amrap
100 sec
4
75% TM
95 lbs
5
100 sec
5
75% TM
95 lbs
5
100 sec
6
75% TM
95 lbs
5
100 sec
7
75% TM
95 lbs
5
100 sec
8
75% TM
95 lbs
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

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

deadlift

8 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
100 sec
2
85% TM
110 lbs
3
100 sec
3
95% TM
120 lbs
1 +
amrap
100 sec
4
75% TM
95 lbs
5
100 sec
5
75% TM
95 lbs
5
100 sec
6
75% TM
95 lbs
5
100 sec
7
75% TM
95 lbs
5
100 sec
8
75% TM
95 lbs
5
100 sec

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 %

overhead press

8 sets

pushup

Set
Reps
Rest time
1
50 +
amrap
100 sec

pushup

1×50+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
25 lbs
25
100 sec
2
65% TM
25 lbs
25
100 sec
3
65% TM
25 lbs
25
100 sec

seated cable row

3×25

hanging leg raises

Set
Reps
Rest time
1
50
100 sec

hanging leg raises

1×50

Decline Weighted Sit-up (ball)

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
100 sec

Decline Weighted Sit-up (ball)

1×50

Sled

Set
Intensity
Weight
Reps
Rest time
1
65% TM
60 lbs
6
100 sec
2
65% TM
60 lbs
6
100 sec
3
65% TM
60 lbs
6
100 sec

Sled

3×6

Jacobs Ladder

Set
Time
Rest time
1
300 sec
100 sec

Jacobs Ladder

1×300 s

Week 3 Friday

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
100 sec
2
85% TM
110 lbs
3
100 sec
3
95% TM
120 lbs
1 +
amrap
100 sec
4
75% TM
95 lbs
5
100 sec
5
75% TM
95 lbs
5
100 sec
6
75% TM
95 lbs
5
100 sec
7
75% TM
95 lbs
5
100 sec
8
75% TM
95 lbs
5
100 sec

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 %

bench press

8 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
100 sec
2
85% TM
110 lbs
3
100 sec
3
95% TM
120 lbs
1 +
amrap
100 sec
4
75% TM
95 lbs
5
100 sec
5
75% TM
95 lbs
5
100 sec
6
75% TM
95 lbs
5
100 sec
7
75% TM
95 lbs
5
100 sec
8
75% TM
95 lbs
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

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

squat

8 sets

Incline OHP

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
20
100 sec
2
65% TM
85 lbs
20
100 sec
3
65% TM
85 lbs
20
100 sec
4
65% TM
85 lbs
20
100 sec

Incline OHP

4×20

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
25 lbs
25
100 sec
2
65% TM
25 lbs
25
100 sec
3
65% TM
25 lbs
25
100 sec
4
65% TM
25 lbs
25
100 sec

leg curl

4×25

forward lunges

Set
Reps
Rest time
1
50
100 sec
2
50
100 sec

forward lunges

2×50

Sled

Set
Intensity
Weight
Reps
Rest time
1
65% TM
60 lbs
6
100 sec
2
65% TM
60 lbs
6
100 sec
3
65% TM
60 lbs
6
100 sec

Sled

3×6

Jacobs Ladder

Set
Time
Rest time
1
300 sec
100 sec

Jacobs Ladder

1×300 s

Week 4 Sunday

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
65 lbs
5
100 sec
2
50% TM
65 lbs
5
100 sec
3
50% TM
65 lbs
5
100 sec

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
50% TM
65 lbs
5
100 sec
2
50% TM
65 lbs
5
100 sec
3
50% TM
65 lbs
5
100 sec

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

bench press

3×5

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

dip

3×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
25 lbs
10
100 sec
2
65% TM
25 lbs
10
100 sec
3
65% TM
25 lbs
10
100 sec

lat pulldown

3×10

step-up

Set
Intensity
Weight
Reps
Rest time
1
65% TM
14 lbs
50
100 sec
2
65% TM
14 lbs
50
100 sec

step-up

2×50

Incline Walk

Set
Time
Rest time
1
900 sec
100 sec

Incline Walk

1×900 s

Week 4 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
65 lbs
5
100 sec
2
50% TM
65 lbs
5
100 sec
3
50% TM
65 lbs
5
100 sec

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

deadlift

3×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
65 lbs
5
100 sec
2
50% TM
65 lbs
5
100 sec
3
50% TM
65 lbs
5
100 sec

overhead press

3×5

pushup

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

pushup

3×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
25 lbs
10
100 sec
2
65% TM
25 lbs
10
100 sec
3
65% TM
25 lbs
10
100 sec

seated cable row

3×10

hanging leg raises

Set
Reps
Rest time
1
15
100 sec

hanging leg raises

1×15

Decline Weighted Sit-up (ball)

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec

Decline Weighted Sit-up (ball)

1×15

Incline Walk

Set
Time
Rest time
1
900 sec
100 sec

Incline Walk

1×900 s

Week 4 Friday

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
65 lbs
5
100 sec
2
50% TM
65 lbs
5
100 sec
3
50% TM
65 lbs
5
100 sec

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

bench press

3×5

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
65 lbs
5
100 sec
2
50% TM
65 lbs
5
100 sec
3
50% TM
65 lbs
5
100 sec

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

squat

3×5

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
65% TM
14 lbs
10
100 sec
2
65% TM
14 lbs
10
100 sec
3
65% TM
14 lbs
10
100 sec

overhead triceps extensions

3×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
25 lbs
10
100 sec
2
65% TM
25 lbs
10
100 sec
3
65% TM
25 lbs
10
100 sec

leg curl

3×10

reverse lunge

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
10
100 sec
2
65% TM
85 lbs
10
100 sec
3
65% TM
85 lbs
10
100 sec

reverse lunge

3×10

Incline Walk

Set
Time
Rest time
1
900 sec
100 sec

Incline Walk

1×900 s