Workout Routine

Free

5/3/1 5 AM Joker

by JStormz85

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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

Week 1 Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
120 sec
2
75% TM
95 lbs
5
120 sec
3
85% TM
110 lbs
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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

3×5+

squat

Set
Intensity
Weight
Reps
Rest time
1
55% TM
70 lbs
10
120 sec
2
55% TM
70 lbs
10
120 sec
3
55% TM
70 lbs
10
120 sec
4
55% TM
70 lbs
10
120 sec
5
55% TM
70 lbs
10
120 sec

squat

5×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec
5
–
–
10
60 sec

lat pulldown

5×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec
5
–
–
10
60 sec

lateral raise

5×10

ab wheel

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec
5
10
100 sec

ab wheel

5×10

W1 D2

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
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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

3×5+

W1 D3

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
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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 %

deadlift

3×5+

W1 D4

military 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
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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 %

military press

3×5+

W2 D1

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
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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

3×3+

W2 D2

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
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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

3×3+

W2 D3

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
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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 %

deadlift

3×3+

W2 D4

military 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
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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 %

military press

3×3+

W3 D1

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
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

3 sets

W3 D2

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
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

3 sets

W3 D3

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
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 %

deadlift

3 sets

W3 D4

military 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
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

military press

3 sets

W4 D1

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
100 sec
2
50% TM
65 lbs
5
100 sec
3
60% TM
75 lbs
5 +
amrap
100 sec

squat

3×5+

W4 D2

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
100 sec
2
50% TM
65 lbs
5
100 sec
3
60% TM
75 lbs
5 +
amrap
100 sec

bench press

3×5+

W4 D3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
100 sec
2
50% TM
65 lbs
5
100 sec
3
60% TM
75 lbs
5 +
amrap
100 sec

deadlift

3×5+

W4 D4

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
100 sec
2
50% TM
65 lbs
5
100 sec
3
60% TM
75 lbs
5 +
amrap
100 sec

military press

3×5+