Workout Routine

Free

5/3/1 BJJ

by EricSYagi

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

Workouts

Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
120 sec
2
75% 1RM
115 lbs
5
120 sec
3
85% 1RM
130 lbs
5
180 sec
4
85% 1RM
130 lbs
5 +
amrap
180 sec

squat

4×5+

sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
120 sec
2
–
–
6
120 sec
3
–
–
6
120 sec

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

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

sumo deadlift

3×6

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

pullup

3×8

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

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

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

t-bar row

3×8

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

lat pulldown

3×8

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

curl

3×8

Day 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
120 sec
2
75% 1RM
115 lbs
5
120 sec
3
85% 1RM
130 lbs
5
180 sec
4
85% 1RM
130 lbs
5 +
amrap
180 sec

bench press

4×5+

military press

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

military press

3×6

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

incline bench press

3×8

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

pullovers

3×8

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

cable crossover

3×8

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

triceps extension

3×8

Day 3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
120 sec
2
75% 1RM
115 lbs
5
120 sec
3
85% TM
130 lbs
5
180 sec
4
85% 1RM
130 lbs
5 +
amrap
180 sec

deadlift

4×5+

squat

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

squat

3×6

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

hip thrust

3×8

plank

Set
Time
Rest time
1
45 sec
100 sec
2
45 sec
100 sec
3
45 sec
100 sec

plank

3×45 s

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Cable crunch

3×8

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

curl

3×8