Workout Routine

5/3/1 7th Week

by Borja

Workouts

Squat (Deload)

squat

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

squat

6 sets

Bench (Deload)

bench press

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

bench press

6 sets

Deadlift (Deload)

deadlift

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

deadlift

6 sets

Press (Deload)

military press

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

military press

6 sets

Squat (TM Test)

squat

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

squat

6 sets

Bench (TM Test)

bench press

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

bench press

6 sets

Deadlift (TM Test)

deadlift

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

deadlift

6 sets

Press (TM Test)

military press

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

military press

6 sets