Workout Routine

Free

5/3/1 Adapted for Barbell - 2 Lifts/Day

by Andromeda_one

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This is my adaptation of the Boring But Big template for the 5/3/1 program which uses barbell and crunches for a full body workout with 2 lifts each day.

Starting TM is 90% of 1RM.

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

Workouts

Round 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
150 sec
2
70% TM
95 lbs
5
150 sec
3
75% TM
100 lbs
5 +
amrap
Prog. Overload
150 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 5-10 reps, increase TM by 10 lbs
Extra 10+ reps, increase TM by 20 lbs
4
50% TM
70 lbs
10
150 sec
5
50% TM
70 lbs
10
150 sec
6
50% TM
70 lbs
10
150 sec
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10
150 sec

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

deadlift

8 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
150 sec
2
70% TM
95 lbs
5
150 sec
3
75% TM
100 lbs
5 +
amrap
Prog. Overload
150 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 5-10 reps, increase TM by 10 lbs
Extra 10+ reps, increase TM by 20 lbs
4
50% TM
70 lbs
10
150 sec
5
50% TM
70 lbs
10
150 sec
6
50% TM
70 lbs
10
150 sec
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10
150 sec

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

curl

8 sets

Round 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
150 sec
2
70% TM
95 lbs
5
150 sec
3
75% TM
100 lbs
5 +
amrap
Prog. Overload
150 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 5-10 reps, increase TM by 5 lbs
Extra 10+ reps, increase TM by 10 lbs
4
50% TM
70 lbs
10
150 sec
5
50% TM
70 lbs
10
150 sec
6
50% TM
70 lbs
10
150 sec
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10
150 sec

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

bench press

8 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
10
100 sec
2
70% TM
28 lbs
10
100 sec
3
75% TM
30 lbs
20 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-10 reps, increase TM by 2 lbs
Extra 10+ reps, increase TM by 4 lbs
4
50% TM
20 lbs
15
100 sec
5
50% TM
20 lbs
15
100 sec
6
50% TM
20 lbs
15
100 sec
7
50% TM
20 lbs
15
100 sec
8
50% TM
20 lbs
15
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

Cable crunch

8 sets

Round 3

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
150 sec
2
70% TM
95 lbs
5
150 sec
3
75% TM
100 lbs
5 +
amrap
Prog. Overload
150 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 5-10 reps, increase TM by 10 lbs
Extra 10+ reps, increase TM by 20 lbs
4
50% TM
70 lbs
10
150 sec
5
50% TM
70 lbs
10
150 sec
6
50% TM
70 lbs
10
150 sec
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10
150 sec

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

squat

8 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
150 sec
2
70% TM
95 lbs
5
150 sec
3
75% TM
100 lbs
5 +
amrap
Prog. Overload
150 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 5-10 reps, increase TM by 10 lbs
Extra 10+ reps, increase TM by 20 lbs
4
50% TM
70 lbs
10
150 sec
5
50% TM
70 lbs
10
150 sec
6
50% TM
70 lbs
10
150 sec
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10
150 sec

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

overhead press

8 sets

Round 4

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
150 sec
2
70% TM
95 lbs
5
150 sec
3
75% TM
100 lbs
5 +
amrap
Prog. Overload
150 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 5-10 reps, increase TM by 5 lbs
Extra 10+ reps, increase TM by 10 lbs
4
50% TM
70 lbs
10
150 sec
5
50% TM
70 lbs
10
150 sec
6
50% TM
70 lbs
10
150 sec
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10
150 sec

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

close-grip bench press

8 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
70% TM
95 lbs
5
100 sec
3
75% TM
100 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 5-10 reps, increase TM by 10 lbs
Extra 10+ reps, increase TM by 20 lbs
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec
6
50% TM
70 lbs
10
100 sec
7
50% TM
70 lbs
10
100 sec
8
50% TM
70 lbs
10
100 sec

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

barbell row

8 sets