Workout Routine

Free

5/3/1 5’s PRO + SSL

by vdantr

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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

W1 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
180 sec
2
75% TM
95 lbs
5
180 sec
3
85% TM
110 lbs
5
180 sec

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

military press

3×5

military press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
180 sec
2
75% TM
95 lbs
5
180 sec
3
75% TM
95 lbs
5
180 sec
4
75% TM
95 lbs
5
180 sec
5
75% TM
95 lbs
5
180 sec

military press

5×5

Push

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

Push

3×10

Pull

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

Pull

3×10

Legs/Core

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

Legs/Core

3×10

W1 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
180 sec
2
75% TM
95 lbs
5
180 sec
3
85% TM
110 lbs
5
180 sec

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

deadlift

3×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
180 sec
2
75% TM
95 lbs
5
180 sec
3
75% TM
95 lbs
5
180 sec
4
75% TM
95 lbs
5
180 sec
5
75% TM
95 lbs
5
180 sec

deadlift

5×5

Push

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

Push

3×10

Pull

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

Pull

3×10

Legs/Core

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

Legs/Core

3×10

W1 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
180 sec
2
75% TM
95 lbs
5
180 sec
3
85% TM
110 lbs
5
180 sec

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

bench press

3×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
180 sec
2
75% TM
95 lbs
5
180 sec
3
75% TM
95 lbs
5
180 sec
4
75% TM
95 lbs
5
180 sec
5
75% TM
95 lbs
5
180 sec

bench press

5×5

Push

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

Push

3×10

Pull

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

Pull

3×10

Legs/Core

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

Legs/Core

3×10

W1 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
180 sec
2
75% TM
95 lbs
5
180 sec
3
85% TM
110 lbs
5
180 sec

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

squat

3×5

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
180 sec
2
75% TM
95 lbs
5
180 sec
3
75% TM
95 lbs
5
180 sec
4
75% TM
95 lbs
5
180 sec
5
75% TM
95 lbs
5
180 sec

squat

5×5

Push

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

Push

3×10

Pull

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

Pull

3×10

Legs/Core

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

Legs/Core

3×10

W2 Monday

military press

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

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

military press

3×5

military press

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

military press

5×5

Push

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

Push

3×10

Pull

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

Pull

3×10

Legs/Core

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

Legs/Core

3×10

W2 Tuesday

deadlift

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

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

deadlift

3×5

deadlift

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

deadlift

5×5

Push

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

Push

3×10

Pull

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

Pull

3×10

Legs/Core

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

Legs/Core

3×10

W2 Thursday

bench press

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

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

bench press

3×5

bench press

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

bench press

5×5

Push

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

Push

3×10

Pull

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

Pull

3×10

Legs/Core

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

Legs/Core

3×10

W2 Friday

squat

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

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

squat

3×5

squat

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

squat

5×5

Push

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

Push

3×10

Pull

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

Pull

3×10

Legs/Core

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

Legs/Core

3×10

W3 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
180 sec
2
85% TM
110 lbs
5
180 sec
3
95% TM
120 lbs
5
180 sec

military press

3×5

military press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
5
180 sec
2
85% TM
110 lbs
5
180 sec
3
85% TM
110 lbs
5
180 sec
4
85% TM
110 lbs
5
180 sec
5
85% TM
110 lbs
5
180 sec

military press

5×5

Push

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

Push

3×10

Pull

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

Pull

3×10

Legs/Core

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

Legs/Core

3×10

W3 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
180 sec
2
85% TM
110 lbs
5
180 sec
3
95% TM
120 lbs
5
180 sec

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

deadlift

3×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
5
180 sec
2
85% TM
110 lbs
5
180 sec
3
85% TM
110 lbs
5
180 sec
4
85% TM
110 lbs
5
180 sec
5
85% TM
110 lbs
5
180 sec

deadlift

5×5

Push

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

Push

3×10

Pull

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

Pull

3×10

Legs/Core

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

Legs/Core

3×10

W3 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
180 sec
2
85% TM
110 lbs
5
180 sec
3
95% TM
120 lbs
5
180 sec

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

bench press

3×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
5
180 sec
2
85% TM
110 lbs
5
180 sec
3
85% TM
110 lbs
5
180 sec
4
85% TM
110 lbs
5
180 sec
5
85% TM
110 lbs
5
180 sec

bench press

5×5

Push

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

Push

3×10

Pull

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

Pull

3×10

Legs/Core

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

Legs/Core

3×10

W3 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
180 sec
2
85% TM
110 lbs
5
180 sec
3
95% TM
120 lbs
5
180 sec

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

squat

3×5

squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
5
180 sec
2
85% TM
110 lbs
5
180 sec
3
85% TM
110 lbs
5
180 sec
4
85% TM
110 lbs
5
180 sec
5
85% TM
110 lbs
5
180 sec

squat

5×5

Push

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

Push

3×10

Pull

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

Pull

3×10

Legs/Core

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

Legs/Core

3×10