Workout Routine

Free

5/3/1 BB

by kaihuang

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5/3/1 Bodybuilding routine

Starting TM is 90% of 1RM.

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

Workouts

W1 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
180 sec
2
75% TM
100 lbs
5
180 sec
3
85% TM
115 lbs
5 +
amrap
Prog. Overload
180 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+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
8
180 sec
2
100% 1RM
25 lbs
8
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

incline bench press

2×8

Flat machine press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
110 lbs
12
180 sec
2
100% 1RM
110 lbs
12
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Flat machine press

2×12

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
20
90 sec
2
100% 1RM
45 lbs
20
90 sec

side lateral raise

2×20

Machine Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12
120 sec
2
100% 1RM
45 lbs
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

Machine Preacher Curl

2×12

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12
120 sec
2
100% 1RM
45 lbs
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

triceps extension

2×12

W1 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
180 sec
2
75% TM
100 lbs
5
180 sec
3
85% TM
115 lbs
5 +
amrap
Prog. Overload
180 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+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
8
180 sec
2
50% 1RM
75 lbs
8
180 sec

deadlift

2×8

glute ham raise ab curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
10
90 sec
2
100% 1RM
45 lbs
10
90 sec
3
100% 1RM
45 lbs
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

glute ham raise ab curl

3×10

Seated leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
8
120 sec
2
100% 1RM
45 lbs
8 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Seated leg curl

2×8+

hip adduction machine

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12 +
amrap
90 sec

hip adduction machine

1×12+

W1 Wednesday

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
8
120 sec
2
100% 1RM
45 lbs
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

lat pulldown

2×8

Iliac row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
8
120 sec
2
100% 1RM
45 lbs
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Iliac row

2×8

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
110 lbs
8
120 sec
2
100% 1RM
110 lbs
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

t-bar row

2×8

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12 +
amrap
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

face pull

1×12+

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
20
90 sec
2
100% 1RM
45 lbs
20
90 sec

side lateral raise

2×20

Machine Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12
120 sec
2
100% 1RM
45 lbs
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

Machine Preacher Curl

2×12

W1 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
180 sec
2
75% TM
100 lbs
5
180 sec
3
85% TM
115 lbs
5 +
amrap
Prog. Overload
180 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+

Incline Machine Press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12
180 sec
2
100% 1RM
45 lbs
12
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Incline Machine Press

2×12

Machine fly

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12
120 sec
2
100% 1RM
45 lbs
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Machine fly

2×12

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12
90 sec
2
100% 1RM
45 lbs
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

triceps extension

2×12

W1 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
180 sec
2
75% TM
100 lbs
5
180 sec
3
85% TM
115 lbs
5 +
amrap
Prog. Overload
180 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+

glute ham raise ab curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
10
100 sec
2
100% 1RM
45 lbs
10
100 sec
3
100% 1RM
45 lbs
10
100 sec

glute ham raise ab curl

3×10

hack squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
8
180 sec
2
100% 1RM
150 lbs
8
180 sec

hack squat

2×8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
8
120 sec
2
100% 1RM
45 lbs
8 +
amrap
120 sec

leg extension

2×8+

W2 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
180 sec
2
80% TM
110 lbs
3
180 sec
3
90% TM
120 lbs
3 +
amrap
Prog. Overload
180 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+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
8
180 sec
2
100% 1RM
25 lbs
8
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

incline bench press

2×8

Flat machine press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
110 lbs
12
180 sec
2
100% 1RM
110 lbs
12
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Flat machine press

2×12

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
20
90 sec
2
100% 1RM
45 lbs
20
90 sec

side lateral raise

2×20

Machine Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12
120 sec
2
100% 1RM
45 lbs
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

Machine Preacher Curl

2×12

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12
120 sec
2
100% 1RM
45 lbs
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

triceps extension

2×12

W2 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
180 sec
2
80% TM
110 lbs
3
180 sec
3
90% TM
120 lbs
3 +
amrap
Prog. Overload
180 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+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
8
180 sec
2
50% 1RM
75 lbs
8
180 sec

deadlift

2×8

glute ham raise ab curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
10
90 sec
2
100% 1RM
45 lbs
10
90 sec
3
100% 1RM
45 lbs
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

glute ham raise ab curl

3×10

Seated leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
8
120 sec
2
100% 1RM
45 lbs
8 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Seated leg curl

2×8+

hip adduction machine

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12 +
amrap
90 sec

hip adduction machine

1×12+

W2 Wednesday

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
8
120 sec
2
100% 1RM
45 lbs
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

lat pulldown

2×8

Iliac row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
8
120 sec
2
100% 1RM
45 lbs
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Iliac row

2×8

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
110 lbs
8
120 sec
2
100% 1RM
110 lbs
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

t-bar row

2×8

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12 +
amrap
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

face pull

1×12+

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
20
90 sec
2
100% 1RM
45 lbs
20
90 sec

side lateral raise

2×20

Machine Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12
120 sec
2
100% 1RM
45 lbs
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

Machine Preacher Curl

2×12

W2 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
180 sec
2
80% TM
110 lbs
3
180 sec
3
90% TM
120 lbs
3 +
amrap
Prog. Overload
180 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+

Incline Machine Press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12
180 sec
2
100% 1RM
45 lbs
12
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Incline Machine Press

2×12

Machine fly

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12
120 sec
2
100% 1RM
45 lbs
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Machine fly

2×12

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12
90 sec
2
100% 1RM
45 lbs
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

triceps extension

2×12

W2 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
180 sec
2
80% TM
110 lbs
3
180 sec
3
90% TM
120 lbs
3 +
amrap
Prog. Overload
180 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+

glute ham raise ab curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
10
100 sec
2
100% 1RM
45 lbs
10
100 sec
3
100% 1RM
45 lbs
10
100 sec

glute ham raise ab curl

3×10

hack squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
8
180 sec
2
100% 1RM
150 lbs
8
180 sec

hack squat

2×8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
8
120 sec
2
100% 1RM
45 lbs
8 +
amrap
120 sec

leg extension

2×8+

W3 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
180 sec
2
85% TM
115 lbs
3
180 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
180 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

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
8
180 sec
2
100% 1RM
25 lbs
8
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

incline bench press

2×8

Flat machine press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
110 lbs
12
180 sec
2
100% 1RM
110 lbs
12
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Flat machine press

2×12

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
20
90 sec
2
100% 1RM
45 lbs
20
90 sec

side lateral raise

2×20

Machine Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12
120 sec
2
100% 1RM
45 lbs
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

Machine Preacher Curl

2×12

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12
120 sec
2
100% 1RM
45 lbs
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

triceps extension

2×12

W3 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
180 sec
2
85% TM
115 lbs
3
180 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
180 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

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
8
180 sec
2
50% 1RM
75 lbs
8
180 sec

deadlift

2×8

glute ham raise ab curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
10
90 sec
2
100% 1RM
45 lbs
10
90 sec
3
100% 1RM
45 lbs
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

glute ham raise ab curl

3×10

Seated leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
8
120 sec
2
100% 1RM
45 lbs
8 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Seated leg curl

2×8+

hip adduction machine

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12 +
amrap
90 sec

hip adduction machine

1×12+

W3 Wednesday

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
8
120 sec
2
100% 1RM
45 lbs
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

lat pulldown

2×8

Iliac row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
8
120 sec
2
100% 1RM
45 lbs
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Iliac row

2×8

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
110 lbs
8
120 sec
2
100% 1RM
110 lbs
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

t-bar row

2×8

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12 +
amrap
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

face pull

1×12+

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
20
90 sec
2
100% 1RM
45 lbs
20
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

side lateral raise

2×20

Machine Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12
120 sec
2
100% 1RM
45 lbs
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

Machine Preacher Curl

2×12

W3 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
180 sec
2
85% TM
115 lbs
3
180 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
180 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

Incline Machine Press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12
180 sec
2
100% 1RM
45 lbs
12
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Incline Machine Press

2×12

Machine fly

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12
120 sec
2
100% 1RM
45 lbs
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Machine fly

2×12

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
8
90 sec
2
100% 1RM
45 lbs
8
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

triceps extension

2×8

W3 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
180 sec
2
85% TM
115 lbs
3
180 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
180 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

glute ham raise ab curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
10
90 sec
2
100% 1RM
45 lbs
10
90 sec
3
100% 1RM
45 lbs
10
90 sec

glute ham raise ab curl

3×10

hack squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
8
180 sec
2
100% 1RM
150 lbs
8
180 sec

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

hack squat

2×8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
8
120 sec
2
100% 1RM
45 lbs
8 +
amrap
120 sec

leg extension

2×8+

Deload Monday

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
4
180 sec
2
100% 1RM
25 lbs
4
180 sec

incline bench press

2×4

Flat machine press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
110 lbs
6
180 sec
2
100% 1RM
110 lbs
6
180 sec

Flat machine press

2×6

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
20
90 sec
2
100% 1RM
45 lbs
20
90 sec

side lateral raise

2×20

Machine Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12
120 sec
2
100% 1RM
45 lbs
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

Machine Preacher Curl

2×12

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12
120 sec
2
100% 1RM
45 lbs
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

triceps extension

2×12

Deload Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
3
180 sec
2
75% TM
100 lbs
3
180 sec
3
85% TM
115 lbs
3
180 sec

deadlift

3×3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
180 sec
2
50% 1RM
75 lbs
5
180 sec

deadlift

2×5

glute ham raise ab curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
10
90 sec
2
100% 1RM
45 lbs
10
90 sec
3
100% 1RM
45 lbs
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

glute ham raise ab curl

3×10

Seated leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
8
120 sec
2
100% 1RM
45 lbs
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Seated leg curl

2×8

hip adduction machine

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12
90 sec

hip adduction machine

1×12

Deload Wednesday

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
4
120 sec
2
100% 1RM
45 lbs
4
120 sec

lat pulldown

2×4

Iliac row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
6
90 sec
2
100% 1RM
45 lbs
6
90 sec

Iliac row

2×6

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
110 lbs
6
120 sec
2
100% 1RM
110 lbs
6
120 sec

t-bar row

2×6

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12
90 sec

face pull

1×12

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
20
90 sec
2
100% 1RM
45 lbs
20
90 sec

side lateral raise

2×20

Machine Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12
120 sec
2
100% 1RM
45 lbs
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

Machine Preacher Curl

2×12

Deload Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
3
180 sec
2
75% TM
100 lbs
3
180 sec
3
85% TM
115 lbs
3
180 sec

bench press

3×3

Incline Machine Press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
6
180 sec
2
100% 1RM
45 lbs
6
180 sec

Incline Machine Press

2×6

Machine fly

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
8
120 sec
2
100% 1RM
45 lbs
8
120 sec

Machine fly

2×8

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
12
90 sec
2
100% 1RM
45 lbs
12
90 sec

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

triceps extension

2×12

Deload Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
3
180 sec
2
75% TM
100 lbs
3
180 sec
3
85% TM
115 lbs
3
180 sec

squat

3×3

glute ham raise ab curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
10
90 sec
2
100% 1RM
45 lbs
10
90 sec
3
100% 1RM
45 lbs
10
90 sec

glute ham raise ab curl

3×10

hack squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
5
180 sec
2
100% 1RM
150 lbs
5
180 sec

hack squat

2×5

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
8
120 sec
2
100% 1RM
45 lbs
8
120 sec

leg extension

2×8