Workout Routine

Free

5/3/1 Alvarito

by alvirito

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Boring But Big is the most popular assistance template for the 5/3/1 training program created by Jim Wendler.

BBB follows the 5/3/1 template where one main lift is trained per session (bench, squat, deadlift, or overhead press) using the 5/3/1 rep pattern, and is supplemented by doing 5 sets of 10 reps for the same lift.

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

Week 1 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
80 lbs
5
0 sec
2
60% TM
80 lbs
5
0 sec
3
65% TM
90 lbs
5
0 sec
4
70% TM
95 lbs
5
0 sec
5
75% TM
100 lbs
5 +
amrap
Prog. Overload
0 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
6
50% TM
70 lbs
10
0 sec
7
50% TM
70 lbs
10
0 sec
8
50% TM
70 lbs
10 +
amrap
0 sec

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

overhead press

8 sets

cambered bar curl

Set
Intensity
Weight
Reps
Rest time
1
55% TM
75 lbs
5
100 sec
2
65% TM
90 lbs
5
100 sec
3
70% TM
95 lbs
5
100 sec
4
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 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
5
50% TM
70 lbs
10
100 sec
6
50% TM
70 lbs
10
100 sec

cambered bar curl

6 sets

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
55% TM
75 lbs
5
100 sec
2
55% TM
75 lbs
5
100 sec
3
65% TM
90 lbs
5
100 sec
4
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 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
5
50% TM
70 lbs
10
100 sec
6
50% TM
70 lbs
10 +
amrap
100 sec

wrist curl

6 sets

Week 1 Day 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
80 lbs
5
150 sec
2
60% TM
80 lbs
5
150 sec
3
65% TM
90 lbs
5
150 sec
4
70% TM
95 lbs
5
150 sec
5
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 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
6
50% TM
70 lbs
10
150 sec
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10 +
amrap
150 sec

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

bench press

8 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
55% TM
22 lbs
5
100 sec
2
65% TM
26 lbs
5
100 sec
3
70% TM
28 lbs
5
100 sec
4
75% TM
30 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 1 lbs
Extra 3+ reps, increase TM by 2 lbs
5
50% TM
20 lbs
10
100 sec
6
50% TM
20 lbs
10
100 sec

triceps pushdowns

6 sets

Dips

Set
Reps
Rest time
1
6
100 sec
2
8
100 sec
3
8 +
amrap
100 sec
4
6
100 sec
5
4
100 sec

Dips

5 sets

Week 1 Day 3

barbell row

Set
Intensity
Weight
Reps
Rest time
1
60% TM
80 lbs
5
150 sec
2
60% TM
80 lbs
5
150 sec
3
65% TM
90 lbs
5
150 sec
4
70% TM
95 lbs
5
150 sec
5
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 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
6
50% TM
70 lbs
10
150 sec
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10 +
amrap
150 sec

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

barbell row

8 sets

Straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
14 lbs
5
100 sec
2
60% 1RM
15 lbs
5
100 sec
3
65% 1RM
16 lbs
5
100 sec
4
75% 1RM
19 lbs
5 +
amrap
100 sec
5
50% 1RM
13 lbs
10
100 sec
6
50% TM
11 lbs
10 +
amrap
100 sec

Straight leg deadlift

6 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
14 lbs
5
100 sec
2
60% 1RM
15 lbs
5
100 sec
3
65% 1RM
16 lbs
5
100 sec
4
75% 1RM
19 lbs
5 +
amrap
100 sec
5
50% 1RM
13 lbs
10
100 sec
6
50% 1RM
13 lbs
10
100 sec

curl

6 sets

Week 1 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
60% TM
80 lbs
5
150 sec
2
60% TM
80 lbs
5
150 sec
3
65% TM
90 lbs
5
150 sec
4
70% TM
95 lbs
5
150 sec
5
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 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
6
50% TM
70 lbs
10
150 sec
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10 +
amrap
150 sec

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

squat

8 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
14 lbs
5
100 sec
2
60% 1RM
15 lbs
5
100 sec
3
65% 1RM
16 lbs
5
100 sec
4
75% 1RM
19 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
5
50% 1RM
13 lbs
10
100 sec
6
50% TM
11 lbs
10
100 sec
7
50% TM
11 lbs
10 +
amrap
100 sec

overhead triceps extensions

7 sets

Week 2 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
80 lbs
5
150 sec
2
65% TM
90 lbs
5
150 sec
3
75% TM
100 lbs
3
150 sec
4
80% TM
110 lbs
3
150 sec
5
85% TM
115 lbs
3 +
amrap
Prog. Overload
150 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
6
50% TM
70 lbs
10
150 sec
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10 +
amrap
150 sec

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

overhead press

8 sets

cambered bar curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
80 lbs
5
150 sec
2
75% TM
100 lbs
3
150 sec
3
80% TM
110 lbs
3
150 sec
4
85% TM
115 lbs
3 +
amrap
150 sec
5
50% TM
70 lbs
10
150 sec
6
50% TM
70 lbs
10 +
amrap
150 sec

cambered bar curl

6 sets

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
80% TM
110 lbs
5
100 sec
3
85% TM
115 lbs
5
100 sec
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec

wrist curl

5 sets

Week 2 Day 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
80 lbs
5
150 sec
2
65% TM
90 lbs
5
150 sec
3
75% TM
100 lbs
3
150 sec
4
80% TM
110 lbs
3
150 sec
5
85% TM
115 lbs
3 +
amrap
Prog. Overload
150 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
6
50% TM
70 lbs
10
150 sec
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10 +
amrap
150 sec

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

bench press

8 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
70% TM
28 lbs
3
100 sec
2
80% TM
32 lbs
3
100 sec
3
85% TM
34 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 6 lbs
Extra 3+ reps, increase TM by 11 lbs
4
50% TM
20 lbs
10
100 sec
5
50% TM
20 lbs
10 +
amrap
100 sec

triceps pushdowns

5 sets

Dips

Set
Reps
Rest time
1
8
100 sec
2
8
100 sec
3
8
100 sec
4
8
100 sec
5
8
100 sec

Dips

5×8

Week 2 Day 3

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
20 lbs
10
150 sec
2
50% TM
20 lbs
10
150 sec
3
75% TM
30 lbs
3
150 sec
4
80% TM
32 lbs
3
150 sec
5
85% TM
34 lbs
3 +
amrap
Prog. Overload
150 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 6 lbs
Extra 3+ reps, increase TM by 11 lbs
6
50% TM
20 lbs
10
150 sec
7
50% TM
20 lbs
10
150 sec
8
50% TM
20 lbs
10
150 sec

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

seated cable row

8 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
16 lbs
3
100 sec
2
80% TM
18 lbs
3
100 sec
3
85% TM
19 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 1 lbs
Extra 3+ reps, increase TM by 2 lbs
4
50% TM
11 lbs
10
100 sec
5
50% TM
11 lbs
10
100 sec

curl

5 sets

Straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
16 lbs
3
100 sec
2
80% TM
18 lbs
3
100 sec
3
85% TM
19 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 1 lbs
Extra 3+ reps, increase TM by 2 lbs
4
50% TM
11 lbs
10
100 sec
5
50% TM
11 lbs
10
100 sec

Straight leg deadlift

5 sets

pullup

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

pullup

5×5

Week 2 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
150 sec
2
65% TM
90 lbs
5
150 sec
3
75% TM
100 lbs
3
150 sec
4
80% TM
110 lbs
3
150 sec
5
85% TM
115 lbs
3 +
amrap
Prog. Overload
150 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
6
50% TM
70 lbs
10
150 sec
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10 +
amrap
150 sec

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

squat

8 sets

overhead triceps extensions

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

overhead triceps extensions

5×10

Abs

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

Abs

5×5

Week 3 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
150 sec
2
65% TM
90 lbs
5
150 sec
3
85% TM
115 lbs
5
150 sec
4
90% TM
120 lbs
3
150 sec
5
95% TM
130 lbs
1 +
amrap
Prog. Overload
150 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
6
50% TM
70 lbs
10
150 sec
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10 +
amrap
150 sec

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

overhead press

8 sets

cambered bar curl

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
100 sec
2
90% TM
120 lbs
3
100 sec
3
95% TM
130 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
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10 +
amrap
100 sec

cambered bar curl

5 sets

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
100 sec
2
90% TM
120 lbs
3
100 sec
3
95% TM
130 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
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10 +
amrap
100 sec

wrist curl

5 sets

Week 3 Day 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
150 sec
2
65% TM
90 lbs
5
150 sec
3
85% TM
115 lbs
5
150 sec
4
90% TM
120 lbs
3
150 sec
5
95% TM
130 lbs
1 +
amrap
Prog. Overload
150 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
6
50% TM
70 lbs
10
150 sec
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

8 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
85% TM
34 lbs
5
150 sec
2
90% TM
36 lbs
3
150 sec
3
95% TM
38 lbs
1 +
amrap
Prog. Overload
150 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 1 lbs
Extra 3+ reps, increase TM by 2 lbs
4
50% TM
20 lbs
10
150 sec
5
50% TM
20 lbs
10
150 sec

triceps pushdowns

5 sets

Dips

Set
Reps
Rest time
1
8
100 sec
2
8
100 sec
3
8 +
amrap
100 sec
4
8
100 sec
5
8
100 sec

Dips

5×8

Week 3 Day 3

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
5
150 sec
2
65% TM
26 lbs
5
150 sec
3
85% TM
34 lbs
5
150 sec
4
90% TM
36 lbs
3
150 sec
5
95% TM
38 lbs
1 +
amrap
Prog. Overload
150 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 6 lbs
Extra 3+ reps, increase TM by 11 lbs
6
50% TM
20 lbs
10
150 sec
7
50% TM
20 lbs
10
150 sec
8
50% TM
20 lbs
10 +
amrap
150 sec

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

seated cable row

8 sets

Straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
19 lbs
5
100 sec
2
90% TM
20 lbs
3
100 sec
3
95% TM
21 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 1 lbs
Extra 3+ reps, increase TM by 2 lbs
4
50% TM
11 lbs
10
100 sec
5
50% TM
11 lbs
10 +
amrap
100 sec

Straight leg deadlift

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
85% TM
19 lbs
5
100 sec
2
90% TM
20 lbs
3
100 sec
3
95% TM
21 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 1 lbs
Extra 3+ reps, increase TM by 2 lbs
4
50% TM
11 lbs
10
100 sec
5
50% TM
11 lbs
10 +
amrap
100 sec

curl

5 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec
4
–
–
6
100 sec
5
–
–
6
100 sec

pullup

5×6

Week 3 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
150 sec
2
65% TM
90 lbs
5
150 sec
3
85% TM
115 lbs
5
150 sec
4
90% TM
120 lbs
3
150 sec
5
95% TM
130 lbs
1 +
amrap
Prog. Overload
150 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
6
50% TM
70 lbs
10
150 sec
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10 +
amrap
150 sec

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

squat

8 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
85% TM
19 lbs
5
100 sec
2
90% TM
20 lbs
3
100 sec
3
95% TM
21 lbs
1
100 sec
4
50% TM
11 lbs
10
100 sec
5
50% TM
11 lbs
10
100 sec

overhead triceps extensions

5 sets

Abs

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

Abs

5×5

Week 4 Day 1 (deload week)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
150 sec
2
50% TM
70 lbs
5
150 sec
3
60% TM
80 lbs
5 +
amrap
150 sec
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 +
amrap
150 sec

overhead press

7 sets

cambered bar curl

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
10
150 sec
2
50% TM
70 lbs
10
150 sec
3
60% TM
80 lbs
10 +
amrap
150 sec
4
50% TM
70 lbs
10
150 sec
5
50% TM
70 lbs
10 +
amrap
150 sec

cambered bar curl

5×10+

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
5 +
amrap
100 sec
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10 +
amrap
100 sec

wrist curl

5 sets

Week 4 Day 2 (deload week)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
150 sec
2
50% TM
70 lbs
5
150 sec
3
60% TM
80 lbs
5 +
amrap
150 sec
4
50% TM
70 lbs
10
150 sec
5
50% TM
70 lbs
10
150 sec
6
50% TM
70 lbs
10 +
amrap
150 sec

bench press

6 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
50% TM
20 lbs
5
150 sec
2
50% TM
20 lbs
5
150 sec
3
60% TM
24 lbs
10 +
amrap
150 sec
4
50% TM
20 lbs
10
150 sec
5
50% TM
20 lbs
10 +
amrap
150 sec

triceps pushdowns

5 sets

Dips

Set
Reps
Rest time
1
8
100 sec
2
8
100 sec
3
8 +
amrap
100 sec
4
8
100 sec
5
8
100 sec

Dips

5×8

Week 4 Day 3 (deload week)

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
40% TM
16 lbs
5
150 sec
2
50% TM
20 lbs
5
150 sec
3
60% TM
24 lbs
5 +
amrap
150 sec
4
50% TM
20 lbs
10
150 sec
5
50% TM
20 lbs
10
150 sec
6
50% TM
20 lbs
10 +
amrap
150 sec

seated cable row

6 sets

Straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
11 lbs
5
100 sec
2
50% TM
11 lbs
5
100 sec
3
60% TM
14 lbs
5 +
amrap
100 sec
4
50% TM
11 lbs
10
100 sec
5
50% TM
11 lbs
10 +
amrap
100 sec

Straight leg deadlift

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
11 lbs
5
100 sec
2
50% TM
11 lbs
5
100 sec
3
60% TM
14 lbs
5 +
amrap
100 sec
4
50% TM
11 lbs
10
100 sec
5
50% TM
11 lbs
10 +
amrap
100 sec

curl

5 sets

pullup

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

pullup

5×5

Week 4 Day 4 (deload week)

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
5
150 sec
2
50% TM
70 lbs
5
150 sec
3
60% TM
80 lbs
5 +
amrap
150 sec
4
50% TM
70 lbs
10
150 sec
5
50% TM
70 lbs
10
150 sec
6
50% TM
70 lbs
10 +
amrap
150 sec

squat

6 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
50% TM
11 lbs
5
100 sec
2
50% TM
11 lbs
5
100 sec
3
60% TM
14 lbs
5 +
amrap
100 sec
4
50% TM
11 lbs
10
100 sec
5
50% TM
11 lbs
10 +
amrap
100 sec

overhead triceps extensions

5 sets

Abs

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

Abs

5×5