Workout Routine

Free

5/3/1 BBB Plus

by justmrt

Download free Hardy app

Basically Wendler's version but some accessory changes.

Starting TM is 95% of 1RM.

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

Workouts

W1 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
65 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
85 lbs
5
100 sec
4
65% TM
95 lbs
5
100 sec
5
75% TM
105 lbs
5
100 sec
6
85% TM
120 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

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

military press

6×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
85 lbs
10
100 sec
2
60% TM
85 lbs
10
100 sec
3
60% TM
85 lbs
10
100 sec
4
60% TM
85 lbs
10
100 sec
5
60% TM
85 lbs
10
100 sec

bench press

5×10

chinup

Set
Intensity
Weight
Reps
Rest time
1
40% TM
40 lbs
10
100 sec
2
40% TM
40 lbs
10
100 sec
3
40% TM
40 lbs
10 +
amrap
Prog. Overload
100 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

chinup

3×10+

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
50% TM
21 lbs
21
100 sec
2
50% TM
21 lbs
21
100 sec
3
50% TM
21 lbs
21 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 21, 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

side lateral raise

3×21+

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
70% TM
75 lbs
10
100 sec
2
70% TM
75 lbs
10
100 sec
3
70% TM
75 lbs
10 +
amrap
Prog. Overload
100 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 5 lbs

overhead triceps extension

3×10+

face pull

Set
Intensity
Weight
Reps
Rest time
1
60% TM
26 lbs
15
100 sec
2
60% TM
26 lbs
15
100 sec
3
60% TM
26 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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

face pull

3×15+

W1 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
45% TM
65 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
85 lbs
5
100 sec
4
65% TM
95 lbs
5
100 sec
5
75% TM
105 lbs
5
100 sec
6
85% TM
120 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

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

deadlift

6×5+

squat

Set
Intensity
Weight
Reps
Rest time
1
60% TM
85 lbs
10
100 sec
2
60% TM
85 lbs
10
100 sec
3
60% TM
85 lbs
10
100 sec
4
60% TM
85 lbs
10
100 sec
5
60% TM
85 lbs
10
100 sec

squat

5×10

power clean

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
100 sec
2
80% 1RM
120 lbs
5
100 sec
3
80% 1RM
120 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 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

power clean

3×5+

weighted crunch

Set
Intensity
Weight
Reps
Rest time
1
70% TM
75 lbs
20
100 sec
2
70% TM
75 lbs
20
100 sec
3
70% TM
75 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 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

weighted crunch

3×20+

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
95 lbs
12
100 sec
2
65% TM
95 lbs
12
100 sec
3
65% TM
95 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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 5 lbs

curl

3×12+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
20
100 sec
2
50% 1RM
23 lbs
20
100 sec
3
50% 1RM
23 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 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

leg curl

3×20+

W1 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
65 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
85 lbs
5
100 sec
4
65% TM
95 lbs
5
100 sec
5
75% TM
105 lbs
5
100 sec
6
85% TM
120 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

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

bench press

6×5+

military press

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

military press

5×10

single arm row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
17 lbs
10
100 sec
2
70% TM
17 lbs
10
100 sec
3
70% TM
17 lbs
10 +
amrap
Prog. Overload
100 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 1 lbs
Extra 3+ reps, increase TM by 2 lbs

single arm row

3×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
100 lbs
10
100 sec
2
70% TM
100 lbs
10
100 sec
3
70% TM
100 lbs
10 +
amrap
Prog. Overload
100 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

curl

3×10+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
30 lbs
10
100 sec
2
70% TM
30 lbs
10
100 sec
3
70% TM
30 lbs
10 +
amrap
Prog. Overload
100 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 1 lbs
Extra 3+ reps, increase TM by 2 lbs

tricep pushdown

3×10+

face pull

Set
Intensity
Weight
Reps
Rest time
1
60% TM
26 lbs
15
100 sec
2
60% TM
26 lbs
15
100 sec
3
60% TM
26 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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

face pull

3×15+

W1 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
45% TM
65 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
85 lbs
5
100 sec
4
65% TM
95 lbs
5
100 sec
5
75% TM
105 lbs
5
100 sec
6
85% TM
120 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

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

squat

6×5+

deadlift

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

deadlift

5×10

weighted crunch

Set
Intensity
Weight
Reps
Rest time
1
70% TM
75 lbs
20
100 sec
2
70% TM
75 lbs
20
100 sec
3
70% TM
75 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 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

weighted crunch

3×20+

pullup

Set
Intensity
Weight
Reps
Rest time
1
60% TM
65 lbs
10
100 sec
2
60% TM
65 lbs
10
100 sec
3
60% TM
65 lbs
10 +
amrap
Prog. Overload
100 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

pullup

3×10+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12 lbs
21
100 sec
2
50% TM
12 lbs
21
100 sec
3
50% TM
12 lbs
21 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 21, 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

hammer curl

3×21+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
30 lbs
10
100 sec
2
70% TM
30 lbs
10
100 sec
3
70% TM
30 lbs
10 +
amrap
Prog. Overload
100 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 1 lbs
Extra 3+ reps, increase TM by 2 lbs

lat pulldown

3×10+

W2 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
65 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
85 lbs
5
100 sec
4
70% TM
100 lbs
3
100 sec
5
80% TM
115 lbs
3
100 sec
6
90% TM
130 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 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

6 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
85 lbs
10
100 sec
2
60% TM
85 lbs
10
100 sec
3
60% TM
85 lbs
10
100 sec
4
60% TM
85 lbs
10
100 sec
5
60% TM
85 lbs
10
100 sec

bench press

5×10

chinup

Set
Intensity
Weight
Reps
Rest time
1
40% TM
40 lbs
10
100 sec
2
40% TM
40 lbs
10
100 sec
3
40% TM
40 lbs
10 +
amrap
Prog. Overload
100 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

chinup

3×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
21
100 sec
2
40% 1RM
60 lbs
21
100 sec
3
40% 1RM
60 lbs
21 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 21, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

curl

3×21+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
100 sec
2
70% 1RM
31 lbs
10
100 sec
3
70% 1RM
31 lbs
10 +
amrap
Prog. Overload
100 sec

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

tricep pushdown

3×10+

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
15
100 sec
2
100% 1RM
45 lbs
15
100 sec
3
100% 1RM
45 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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

face pull

3×15+

W2 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
45% TM
65 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
85 lbs
5
100 sec
4
70% TM
100 lbs
3
100 sec
5
80% TM
115 lbs
3
100 sec
6
90% TM
130 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 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

6 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
60% TM
85 lbs
10
100 sec
2
60% TM
85 lbs
10
100 sec
3
60% TM
85 lbs
10
100 sec
4
60% TM
85 lbs
10
100 sec
5
60% TM
85 lbs
10
100 sec

squat

5×10

power clean

Set
Intensity
Weight
Reps
Rest time
1
80% TM
115 lbs
5
100 sec
2
80% TM
115 lbs
5
100 sec
3
80% TM
115 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

power clean

3×5+

weighted crunch

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
45 lbs
20
100 sec
2
40% 1RM
45 lbs
20
100 sec
3
40% 1RM
45 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

weighted crunch

3×20+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
13 lbs
21
100 sec
2
50% 1RM
13 lbs
21
100 sec
3
50% 1RM
13 lbs
21 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 21, 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

hammer curl

3×21+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
20
100 sec
2
50% 1RM
23 lbs
20
100 sec
3
50% 1RM
23 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 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

leg extension

3×20+

W2 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
65 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
85 lbs
5
100 sec
4
70% TM
100 lbs
3
100 sec
5
80% TM
115 lbs
3
100 sec
6
90% TM
130 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 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

6 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
85 lbs
10
100 sec
2
60% TM
85 lbs
10
100 sec
3
60% TM
85 lbs
10
100 sec
4
60% TM
85 lbs
10
100 sec
5
60% TM
85 lbs
10
100 sec

military press

5×10

single arm row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
17 lbs
10
100 sec
2
70% TM
17 lbs
10
100 sec
3
70% TM
17 lbs
10 +
amrap
Prog. Overload
100 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 1 lbs
Extra 3+ reps, increase TM by 2 lbs

single arm row

3×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
100 lbs
10
100 sec
2
70% TM
100 lbs
10
100 sec
3
70% TM
100 lbs
10 +
amrap
Prog. Overload
100 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

curl

3×10+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
30 lbs
10
100 sec
2
70% TM
30 lbs
10
100 sec
3
70% TM
30 lbs
10 +
amrap
Prog. Overload
100 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 1 lbs
Extra 3+ reps, increase TM by 2 lbs

tricep pushdown

3×10+

face pull

Set
Intensity
Weight
Reps
Rest time
1
60% TM
26 lbs
15
100 sec
2
60% TM
26 lbs
15
100 sec
3
60% TM
26 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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

face pull

3×15+

W2 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
45% TM
65 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
85 lbs
5
100 sec
4
70% TM
100 lbs
3
100 sec
5
80% TM
115 lbs
3
100 sec
6
90% TM
130 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 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

6 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% TM
85 lbs
10
100 sec
2
60% TM
85 lbs
10
100 sec
3
60% TM
85 lbs
10
100 sec
4
60% TM
85 lbs
10
100 sec
5
60% TM
85 lbs
10
100 sec

deadlift

5×10

weighted crunch

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

weighted crunch

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
60% TM
65 lbs
10
100 sec
2
60% TM
65 lbs
10
100 sec
3
60% TM
65 lbs
10 +
amrap
Prog. Overload
100 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

pullup

3×10+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12 lbs
21
100 sec
2
50% TM
12 lbs
21
100 sec
3
50% TM
12 lbs
21 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 21, 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

hammer curl

3×21+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
30 lbs
10
100 sec
2
70% TM
30 lbs
10
100 sec
3
70% TM
30 lbs
10 +
amrap
Prog. Overload
100 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 1 lbs
Extra 3+ reps, increase TM by 2 lbs

lat pulldown

3×10+

W3 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
65 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
85 lbs
5
100 sec
4
75% TM
105 lbs
5
100 sec
5
85% TM
120 lbs
3
100 sec
6
95% TM
135 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

military press

6 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
100 lbs
10
100 sec
2
70% TM
100 lbs
10
100 sec
3
70% TM
100 lbs
10
100 sec
4
70% TM
100 lbs
10
100 sec
5
70% TM
100 lbs
10
100 sec

bench press

5×10

chinup

Set
Intensity
Weight
Reps
Rest time
1
50% TM
50 lbs
10
100 sec
2
50% TM
50 lbs
10
100 sec
3
50% TM
50 lbs
10 +
amrap
Prog. Overload
100 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

chinup

3×10+

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
60% TM
26 lbs
21
100 sec
2
60% TM
26 lbs
21
100 sec
3
60% TM
26 lbs
21 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 21, 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

side lateral raise

3×21+

overhead triceps extension

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

overhead triceps extension

3×10+

face pull

Set
Intensity
Weight
Reps
Rest time
1
60% TM
26 lbs
15
100 sec
2
60% TM
26 lbs
15
100 sec
3
60% TM
26 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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

face pull

3×15+

W3 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
45% TM
65 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
85 lbs
5
100 sec
4
75% TM
105 lbs
5
100 sec
5
85% TM
120 lbs
3
100 sec
6
95% TM
135 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

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

deadlift

6 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
100 lbs
10
100 sec
2
70% TM
100 lbs
10
100 sec
3
70% TM
100 lbs
10
100 sec
4
70% TM
100 lbs
10
100 sec
5
70% TM
100 lbs
10
100 sec

squat

5×10

power clean

Set
Intensity
Weight
Reps
Rest time
1
80% TM
115 lbs
5
100 sec
2
80% TM
115 lbs
5
100 sec
3
80% TM
115 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

power clean

3×5+

weighted crunch

Set
Intensity
Weight
Reps
Rest time
1
65% TM
70 lbs
20
100 sec
2
65% TM
70 lbs
20
100 sec
3
65% TM
70 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 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

weighted crunch

3×20+

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
95 lbs
12
100 sec
2
65% TM
95 lbs
12
100 sec
3
65% TM
95 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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

curl

3×12+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
20
100 sec
2
50% 1RM
23 lbs
20
100 sec
3
50% 1RM
23 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 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

leg extension

3×20+

W3 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
65 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
85 lbs
5
100 sec
4
75% TM
105 lbs
5
100 sec
5
85% TM
120 lbs
3
100 sec
6
95% TM
135 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

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

bench press

6 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
100 lbs
10
100 sec
2
70% TM
100 lbs
10
100 sec
3
70% TM
100 lbs
10
100 sec
4
70% TM
100 lbs
10
100 sec
5
70% TM
100 lbs
10
100 sec

military press

5×10

single arm row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
17 lbs
10
100 sec
2
70% TM
17 lbs
10
100 sec
3
70% TM
17 lbs
10 +
amrap
Prog. Overload
100 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 1 lbs
Extra 3+ reps, increase TM by 2 lbs

single arm row

3×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
100 lbs
10
100 sec
2
70% TM
100 lbs
10
100 sec
3
70% TM
100 lbs
10 +
amrap
Prog. Overload
100 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

curl

3×10+

overhead triceps extension

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

overhead triceps extension

3×10+

face pull

Set
Intensity
Weight
Reps
Rest time
1
60% TM
26 lbs
15
100 sec
2
60% TM
26 lbs
15
100 sec
3
60% TM
26 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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

face pull

3×15+

W3 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
45% TM
65 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
85 lbs
5
100 sec
4
75% TM
105 lbs
5
100 sec
5
85% TM
120 lbs
3
100 sec
6
95% TM
135 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

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

squat

6 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
100 lbs
10
100 sec
2
70% TM
100 lbs
10
100 sec
3
70% TM
100 lbs
10
100 sec
4
70% TM
100 lbs
10
100 sec
5
70% TM
100 lbs
10
100 sec

deadlift

5×10

weighted crunch

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

weighted crunch

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
60% TM
65 lbs
10
100 sec
2
60% TM
65 lbs
10
100 sec
3
60% TM
65 lbs
10 +
amrap
Prog. Overload
100 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

pullup

3×10+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12 lbs
21
100 sec
2
50% TM
12 lbs
21
100 sec
3
50% TM
12 lbs
21 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 21, 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

hammer curl

3×21+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
30 lbs
10
100 sec
2
70% TM
30 lbs
10
100 sec
3
70% TM
30 lbs
10 +
amrap
Prog. Overload
100 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 1 lbs
Extra 3+ reps, increase TM by 2 lbs

lat pulldown

3×10+

W4 Monday (deload)

military press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
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
9
50% TM
70 lbs
10
100 sec
10
50% TM
70 lbs
10
100 sec

military press

10×10

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
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
9
50% TM
70 lbs
10
100 sec
10
50% TM
70 lbs
10
100 sec

bench press

10×10

W4 Tuesday (deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
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
9
50% TM
70 lbs
10
100 sec
10
50% TM
70 lbs
10
100 sec

deadlift

10×10

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
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
9
50% TM
70 lbs
10
100 sec
10
50% TM
70 lbs
10
100 sec

squat

10×10

W4 Thursday (deload)

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
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
9
50% TM
70 lbs
10
100 sec
10
50% TM
70 lbs
10
100 sec

bench press

10×10

military press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
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
9
50% TM
70 lbs
10
100 sec
10
50% TM
70 lbs
10
100 sec

military press

10×10

W4 Friday (deload)

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
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
9
50% TM
70 lbs
10
100 sec
10
50% TM
70 lbs
10
100 sec

squat

10×10

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
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
9
50% TM
70 lbs
10
100 sec
10
50% TM
70 lbs
10
100 sec

deadlift

10×10

EXTRA Workout

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
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
9
50% TM
70 lbs
10
100 sec
10
50% TM
70 lbs
10
100 sec

bench press

10×10

dip

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

dip

5×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
15
100 sec
2
100% 1RM
25 lbs
15
100 sec
3
100% 1RM
25 lbs
15
100 sec
4
100% 1RM
25 lbs
15
100 sec

lateral raise

4×15

cambered bar curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
10
100 sec
2
100% 1RM
150 lbs
10
100 sec
3
100% 1RM
150 lbs
10
100 sec
4
100% 1RM
150 lbs
10
100 sec
5
100% 1RM
150 lbs
10
100 sec

cambered bar curl

5×10