Workout Routine

Free

5/3/1 7th Week

by Borja

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

Workouts

Squat (Deload)

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
0 sec
2
60% TM
90 lbs
5
0 sec
3
70% TM
105 lbs
5
90 sec
4
80% TM
120 lbs
3
90 sec
5
90% TM
135 lbs
1
120 sec
6
100% TM
150 lbs
1
0 sec

squat

6 sets

Bench (Deload)

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
0 sec
2
60% TM
90 lbs
5
0 sec
3
70% TM
105 lbs
5
90 sec
4
80% TM
120 lbs
3
90 sec
5
90% TM
135 lbs
1
120 sec
6
100% TM
150 lbs
1
0 sec

bench press

6 sets

Deadlift (Deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
0 sec
2
60% TM
90 lbs
5
0 sec
3
70% TM
105 lbs
5
90 sec
4
80% TM
120 lbs
3
90 sec
5
90% TM
135 lbs
1
120 sec
6
100% TM
150 lbs
1
0 sec

deadlift

6 sets

Press (Deload)

military press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
0 sec
2
60% TM
90 lbs
5
0 sec
3
70% TM
105 lbs
5
90 sec
4
80% TM
120 lbs
3
90 sec
5
90% TM
135 lbs
1
120 sec
6
100% TM
150 lbs
1
0 sec

military press

6 sets

Squat (TM Test)

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
0 sec
2
60% TM
90 lbs
5
0 sec
3
70% TM
105 lbs
5
90 sec
4
80% TM
120 lbs
5
120 sec
5
90% TM
135 lbs
5
180 sec
6
100% TM
150 lbs
5
0 sec

squat

6×5

Bench (TM Test)

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
0 sec
2
60% TM
90 lbs
5
0 sec
3
70% TM
105 lbs
5
90 sec
4
80% TM
120 lbs
5
120 sec
5
90% TM
135 lbs
5
180 sec
6
100% TM
150 lbs
5
0 sec

bench press

6×5

Deadlift (TM Test)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
0 sec
2
60% TM
90 lbs
5
0 sec
3
70% TM
105 lbs
5
90 sec
4
80% TM
120 lbs
5
120 sec
5
90% TM
135 lbs
5
180 sec
6
100% TM
150 lbs
5
0 sec

deadlift

6×5

Press (TM Test)

military press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
0 sec
2
60% TM
90 lbs
5
0 sec
3
70% TM
105 lbs
5
90 sec
4
80% TM
120 lbs
5
120 sec
5
90% TM
135 lbs
5
180 sec
6
100% TM
150 lbs
5
0 sec

military press

6×5