Home
Workout routines
Workout planner
Home
Workout planner
Workout routines
Articles
Get the app
Log In / Sign Up
Workout Routine
Free
5/3/1 Bort
by Borja
Add to your routines
Download free Hardy app
Options
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High
Training blocks
Collapse all
5's PRO Forever BBB 1/2
W1 Squat
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
0 sec
2
60% TM
90 lbs
3
0 sec
3
70% TM
105 lbs
5
120 sec
4
80% TM
120 lbs
5
180 sec
5
90% TM
135 lbs
5
120 sec
6
50% TM
75 lbs
10
90 sec
7
50% TM
75 lbs
10
90 sec
8
50% TM
75 lbs
10
90 sec
9
50% TM
75 lbs
10
90 sec
10
50% TM
75 lbs
10
0 sec
squat
10 sets
Start
in App
W1 Bench
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
0 sec
2
60% TM
90 lbs
3
0 sec
3
70% TM
105 lbs
5
120 sec
4
80% TM
120 lbs
5
180 sec
5
90% TM
135 lbs
5
120 sec
6
60% TM
90 lbs
10
90 sec
7
60% TM
90 lbs
10
90 sec
8
60% TM
90 lbs
10
90 sec
9
60% TM
90 lbs
10
90 sec
10
60% TM
90 lbs
10
0 sec
bench press
10 sets
Start
in App
W1 Deadlift
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
0 sec
2
60% TM
90 lbs
3
0 sec
3
70% TM
105 lbs
5
120 sec
4
80% TM
120 lbs
5
180 sec
5
90% TM
135 lbs
5
120 sec
6
50% TM
75 lbs
10
90 sec
7
50% TM
75 lbs
10
90 sec
8
50% TM
75 lbs
10
90 sec
9
50% TM
75 lbs
10
90 sec
10
50% TM
75 lbs
10
0 sec
deadlift
10 sets
Start
in App
W1 Press
military press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
0 sec
2
60% TM
90 lbs
3
0 sec
3
70% TM
105 lbs
5
120 sec
4
80% TM
120 lbs
5
180 sec
5
90% TM
135 lbs
5
120 sec
6
50% TM
75 lbs
10
90 sec
7
50% TM
75 lbs
10
90 sec
8
50% TM
75 lbs
10
90 sec
9
50% TM
75 lbs
10
90 sec
10
50% TM
75 lbs
10
0 sec
military press
10 sets
Start
in App
W2 Squat
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
45% TM
70 lbs
5
0 sec
2
55% TM
85 lbs
3
0 sec
3
65% TM
100 lbs
5
120 sec
4
75% TM
115 lbs
5
180 sec
5
85% TM
130 lbs
5
120 sec
6
40% TM
60 lbs
10
90 sec
7
40% TM
60 lbs
10
90 sec
8
40% TM
60 lbs
10
90 sec
9
40% TM
60 lbs
10
90 sec
10
40% TM
60 lbs
10
0 sec
squat
10 sets
Start
in App
W2 Bench
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
45% TM
70 lbs
5
0 sec
2
55% TM
85 lbs
3
0 sec
3
65% TM
100 lbs
5
120 sec
4
75% TM
115 lbs
5
180 sec
5
85% TM
130 lbs
5
120 sec
6
50% TM
75 lbs
10
90 sec
7
50% TM
75 lbs
10
90 sec
8
50% TM
75 lbs
10
90 sec
9
50% TM
75 lbs
10
90 sec
10
50% TM
75 lbs
10
0 sec
bench press
10 sets
Start
in App
W2 Deadlift
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
45% TM
70 lbs
5
0 sec
2
55% TM
85 lbs
3
0 sec
3
65% TM
100 lbs
5
120 sec
4
75% TM
115 lbs
5
180 sec
5
85% TM
130 lbs
5
120 sec
6
40% TM
60 lbs
10
90 sec
7
40% TM
60 lbs
10
90 sec
8
40% TM
60 lbs
10
90 sec
9
40% TM
60 lbs
10
90 sec
10
40% TM
60 lbs
10
0 sec
deadlift
10 sets
Start
in App
W2 Press
military press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
45% TM
70 lbs
5
0 sec
2
55% TM
85 lbs
3
0 sec
3
65% TM
100 lbs
5
120 sec
4
75% TM
115 lbs
5
180 sec
5
85% TM
130 lbs
5
120 sec
6
40% TM
60 lbs
10
90 sec
7
40% TM
60 lbs
10
90 sec
8
40% TM
60 lbs
10
90 sec
9
40% TM
60 lbs
10
90 sec
10
40% TM
60 lbs
10
0 sec
military press
10 sets
Start
in App
W3 Squat
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
55% TM
85 lbs
5
0 sec
2
65% TM
100 lbs
3
0 sec
3
75% TM
115 lbs
5
120 sec
4
85% TM
130 lbs
5
180 sec
5
95% TM
145 lbs
5
120 sec
6
60% TM
90 lbs
10
90 sec
7
60% TM
90 lbs
10
90 sec
8
60% TM
90 lbs
10
90 sec
9
60% TM
90 lbs
10
90 sec
10
60% TM
90 lbs
10
0 sec
squat
10 sets
Start
in App
W3 Bench
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
55% TM
85 lbs
5
0 sec
2
65% TM
100 lbs
3
0 sec
3
75% TM
115 lbs
5
120 sec
4
85% TM
130 lbs
5
180 sec
5
95% TM
145 lbs
5
120 sec
6
70% TM
105 lbs
10
90 sec
7
70% TM
105 lbs
10
90 sec
8
70% TM
105 lbs
10
90 sec
9
70% TM
105 lbs
10
90 sec
10
70% TM
105 lbs
10
0 sec
bench press
10 sets
Start
in App
W3 Deadlift
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
55% TM
85 lbs
5
0 sec
2
65% TM
100 lbs
3
0 sec
3
75% TM
115 lbs
5
120 sec
4
85% TM
130 lbs
5
180 sec
5
95% TM
145 lbs
5
120 sec
6
60% TM
90 lbs
10
90 sec
7
60% TM
90 lbs
10
90 sec
8
60% TM
90 lbs
10
90 sec
9
60% TM
90 lbs
10
90 sec
10
60% TM
90 lbs
10
0 sec
deadlift
10 sets
Start
in App
W3 Press
military press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
55% TM
85 lbs
5
0 sec
2
65% TM
100 lbs
3
0 sec
3
75% TM
115 lbs
5
120 sec
4
85% TM
130 lbs
5
180 sec
5
95% TM
145 lbs
5
120 sec
6
60% TM
90 lbs
10
90 sec
7
60% TM
90 lbs
10
90 sec
8
60% TM
90 lbs
10
90 sec
9
60% TM
90 lbs
10
90 sec
10
60% TM
90 lbs
10
0 sec
military press
10 sets
Start
in App
5's PRO Forever BBB 2/2
W1 Squat
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
0 sec
2
60% TM
90 lbs
3
0 sec
3
70% TM
105 lbs
5
120 sec
4
80% TM
120 lbs
5
180 sec
5
90% TM
135 lbs
5
120 sec
6
50% TM
75 lbs
10
90 sec
7
50% TM
75 lbs
10
90 sec
8
50% TM
75 lbs
10
90 sec
9
50% TM
75 lbs
10
90 sec
10
50% TM
75 lbs
10
0 sec
squat
10 sets
Start
in App
W1 Bench
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
0 sec
2
60% TM
90 lbs
3
0 sec
3
70% TM
105 lbs
5
120 sec
4
80% TM
120 lbs
5
180 sec
5
90% TM
135 lbs
5
120 sec
6
60% TM
90 lbs
10
90 sec
7
60% TM
90 lbs
10
90 sec
8
60% TM
90 lbs
10
90 sec
9
60% TM
90 lbs
10
90 sec
10
60% TM
90 lbs
10
0 sec
bench press
10 sets
Start
in App
W1 Deadlift
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
0 sec
2
60% TM
90 lbs
3
0 sec
3
70% TM
105 lbs
5
120 sec
4
80% TM
120 lbs
5
180 sec
5
90% TM
135 lbs
5
120 sec
6
50% TM
75 lbs
10
90 sec
7
50% TM
75 lbs
10
90 sec
8
50% TM
75 lbs
10
90 sec
9
50% TM
75 lbs
10
90 sec
10
50% TM
75 lbs
10
0 sec
deadlift
10 sets
Start
in App
W1 Press
military press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
0 sec
2
60% TM
90 lbs
3
0 sec
3
70% TM
105 lbs
5
120 sec
4
80% TM
120 lbs
5
180 sec
5
90% TM
135 lbs
5
120 sec
6
50% TM
75 lbs
10
90 sec
7
50% TM
75 lbs
10
90 sec
8
50% TM
75 lbs
10
90 sec
9
50% TM
75 lbs
10
90 sec
10
50% TM
75 lbs
10
0 sec
military press
10 sets
Start
in App
W2 Squat
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
45% TM
70 lbs
5
0 sec
2
55% TM
85 lbs
3
0 sec
3
65% TM
100 lbs
5
120 sec
4
75% TM
115 lbs
5
180 sec
5
85% TM
130 lbs
5
120 sec
6
40% TM
60 lbs
10
90 sec
7
40% TM
60 lbs
10
90 sec
8
40% TM
60 lbs
10
90 sec
9
40% TM
60 lbs
10
90 sec
10
40% TM
60 lbs
10
0 sec
squat
10 sets
Start
in App
W2 Deadlift
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
45% TM
70 lbs
5
0 sec
2
55% TM
85 lbs
3
0 sec
3
65% TM
100 lbs
5
120 sec
4
75% TM
115 lbs
5
180 sec
5
85% TM
130 lbs
5
120 sec
6
40% TM
60 lbs
10
90 sec
7
40% TM
60 lbs
10
90 sec
8
40% TM
60 lbs
10
90 sec
9
40% TM
60 lbs
10
90 sec
10
40% TM
60 lbs
10
0 sec
deadlift
10 sets
Start
in App
W2 Press
military press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
45% TM
70 lbs
5
0 sec
2
55% TM
85 lbs
3
0 sec
3
65% TM
100 lbs
5
120 sec
4
75% TM
115 lbs
5
180 sec
5
85% TM
130 lbs
5
120 sec
6
40% TM
60 lbs
10
90 sec
7
40% TM
60 lbs
10
90 sec
8
40% TM
60 lbs
10
90 sec
9
40% TM
60 lbs
10
90 sec
10
40% TM
60 lbs
10
0 sec
military press
10 sets
Start
in App
W3 Squat
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
55% TM
85 lbs
5
0 sec
2
65% TM
100 lbs
3
0 sec
3
75% TM
115 lbs
5
120 sec
4
85% TM
130 lbs
5
180 sec
5
95% TM
145 lbs
5
120 sec
6
60% TM
90 lbs
10
90 sec
7
60% TM
90 lbs
10
90 sec
8
60% TM
90 lbs
10
90 sec
9
60% TM
90 lbs
10
90 sec
10
60% TM
90 lbs
10
0 sec
squat
10 sets
Start
in App
W3 Bench
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
55% TM
85 lbs
5
0 sec
2
65% TM
100 lbs
3
0 sec
3
75% TM
115 lbs
5
120 sec
4
85% TM
130 lbs
5
180 sec
5
95% TM
145 lbs
5
120 sec
6
70% TM
105 lbs
10
90 sec
7
70% TM
105 lbs
10
90 sec
8
70% TM
105 lbs
10
90 sec
9
70% TM
105 lbs
10
90 sec
10
70% TM
105 lbs
10
0 sec
bench press
10 sets
Start
in App
W3 Deadlift
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
55% TM
85 lbs
5
0 sec
2
65% TM
100 lbs
3
0 sec
3
75% TM
115 lbs
5
120 sec
4
85% TM
130 lbs
5
180 sec
5
95% TM
145 lbs
5
120 sec
6
60% TM
90 lbs
10
90 sec
7
60% TM
90 lbs
10
90 sec
8
60% TM
90 lbs
10
90 sec
9
60% TM
90 lbs
10
90 sec
10
60% TM
90 lbs
10
0 sec
deadlift
10 sets
Start
in App
W3 Press
military press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
55% TM
85 lbs
5
0 sec
2
65% TM
100 lbs
3
0 sec
3
75% TM
115 lbs
5
120 sec
4
85% TM
130 lbs
5
180 sec
5
95% TM
145 lbs
5
120 sec
6
60% TM
90 lbs
10
90 sec
7
60% TM
90 lbs
10
90 sec
8
60% TM
90 lbs
10
90 sec
9
60% TM
90 lbs
10
90 sec
10
60% TM
90 lbs
10
0 sec
military press
10 sets
Start
in App
7th Week (Deload)
Squat (Deload)
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
0 sec
2
60% TM
90 lbs
5
0 sec
3
70% TM
105 lbs
5
90 sec
4
80% TM
120 lbs
3
90 sec
5
90% TM
135 lbs
1
120 sec
6
100% TM
150 lbs
1
0 sec
squat
6 sets
Start
in App
Bench (Deload)
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
0 sec
2
60% TM
90 lbs
5
0 sec
3
70% TM
105 lbs
5
90 sec
4
80% TM
120 lbs
3
90 sec
5
90% TM
135 lbs
1
120 sec
6
100% TM
150 lbs
1
0 sec
bench press
6 sets
Start
in App
Deadlift (Deload)
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
0 sec
2
60% TM
90 lbs
5
0 sec
3
70% TM
105 lbs
5
90 sec
4
80% TM
120 lbs
3
90 sec
5
90% TM
135 lbs
1
120 sec
6
100% TM
150 lbs
1
0 sec
deadlift
6 sets
Start
in App
Press (Deload)
military press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
0 sec
2
60% TM
90 lbs
5
0 sec
3
70% TM
105 lbs
5
90 sec
4
80% TM
120 lbs
3
90 sec
5
90% TM
135 lbs
1
120 sec
6
100% TM
150 lbs
1
0 sec
military press
6 sets
Start
in App
3/5/1 FSL
W1 Squat
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
0 sec
2
60% TM
90 lbs
3
0 sec
3
70% TM
105 lbs
3
120 sec
4
80% TM
120 lbs
3
180 sec
5
90% TM
135 lbs
3
+
amrap
120 sec
6
70% TM
105 lbs
5
90 sec
7
70% TM
105 lbs
5
90 sec
8
70% TM
105 lbs
5
90 sec
9
70% TM
105 lbs
5
90 sec
10
70% TM
105 lbs
5
90 sec
squat
10 sets
Start
in App
W1 Bench
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
0 sec
2
60% TM
90 lbs
3
0 sec
3
70% TM
105 lbs
3
120 sec
4
80% TM
120 lbs
3
180 sec
5
90% TM
135 lbs
3
+
amrap
120 sec
6
70% TM
105 lbs
5
90 sec
7
70% TM
105 lbs
5
90 sec
8
70% TM
105 lbs
5
90 sec
9
70% TM
105 lbs
5
90 sec
10
70% TM
105 lbs
5
0 sec
bench press
10 sets
Start
in App
W1 Deadlift
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
0 sec
2
60% TM
90 lbs
3
0 sec
3
70% TM
105 lbs
3
120 sec
4
80% TM
120 lbs
3
180 sec
5
90% TM
135 lbs
3
+
amrap
120 sec
6
70% TM
105 lbs
5
90 sec
7
70% TM
105 lbs
5
90 sec
8
70% TM
105 lbs
5
90 sec
9
70% TM
105 lbs
5
90 sec
10
70% TM
105 lbs
5
0 sec
deadlift
10 sets
Start
in App
W1 Press
military press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
0 sec
2
60% TM
90 lbs
3
0 sec
3
70% TM
105 lbs
3
120 sec
4
80% TM
120 lbs
3
180 sec
5
90% TM
135 lbs
3
+
amrap
120 sec
6
70% TM
105 lbs
5
90 sec
7
70% TM
105 lbs
5
90 sec
8
70% TM
105 lbs
5
90 sec
9
70% TM
105 lbs
5
90 sec
10
70% TM
105 lbs
5
0 sec
military press
10 sets
Start
in App
W2 Squat
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
45% TM
70 lbs
5
0 sec
2
55% TM
85 lbs
3
0 sec
3
65% TM
100 lbs
5
120 sec
4
75% TM
115 lbs
5
180 sec
5
85% TM
130 lbs
5
120 sec
6
65% TM
100 lbs
5
90 sec
7
65% TM
100 lbs
5
90 sec
8
65% TM
100 lbs
5
90 sec
9
65% TM
100 lbs
5
90 sec
10
65% TM
100 lbs
5
0 sec
squat
10 sets
Start
in App
W2 Bench
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
45% TM
70 lbs
5
0 sec
2
55% TM
85 lbs
3
0 sec
3
65% TM
100 lbs
5
120 sec
4
75% TM
115 lbs
5
180 sec
5
85% TM
130 lbs
5
120 sec
6
65% TM
100 lbs
5
90 sec
7
65% TM
100 lbs
5
90 sec
8
65% TM
100 lbs
5
90 sec
9
65% TM
100 lbs
5
90 sec
10
65% TM
100 lbs
5
0 sec
bench press
10 sets
Start
in App
W2 Deadlift
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
45% TM
70 lbs
5
0 sec
2
55% TM
85 lbs
3
0 sec
3
65% TM
100 lbs
5
120 sec
4
75% TM
115 lbs
5
180 sec
5
85% TM
130 lbs
5
120 sec
6
65% TM
100 lbs
5
90 sec
7
65% TM
100 lbs
5
90 sec
8
65% TM
100 lbs
5
90 sec
9
65% TM
100 lbs
5
90 sec
10
65% TM
100 lbs
5
0 sec
deadlift
10 sets
Start
in App
W2 Press
military press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
45% TM
70 lbs
5
0 sec
2
55% TM
85 lbs
3
0 sec
3
65% TM
100 lbs
5
120 sec
4
75% TM
115 lbs
5
180 sec
5
85% TM
130 lbs
5
120 sec
6
65% TM
100 lbs
5
90 sec
7
65% TM
100 lbs
5
90 sec
8
65% TM
100 lbs
5
90 sec
9
65% TM
100 lbs
5
90 sec
10
65% TM
100 lbs
5
0 sec
military press
10 sets
Start
in App
W3 Squat
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
55% TM
85 lbs
5
0 sec
2
65% TM
100 lbs
3
0 sec
3
75% TM
115 lbs
5
120 sec
4
85% TM
130 lbs
3
180 sec
5
95% TM
145 lbs
1
+
amrap
120 sec
6
75% TM
115 lbs
5
90 sec
7
75% TM
115 lbs
5
90 sec
8
75% TM
115 lbs
5
90 sec
9
75% TM
115 lbs
5
90 sec
10
75% TM
115 lbs
5
0 sec
squat
10 sets
Start
in App
W3 Bench
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
55% TM
85 lbs
5
0 sec
2
65% TM
100 lbs
3
0 sec
3
75% TM
115 lbs
5
120 sec
4
85% TM
130 lbs
3
180 sec
5
95% TM
145 lbs
1
+
amrap
120 sec
6
75% TM
115 lbs
5
90 sec
7
75% TM
115 lbs
5
90 sec
8
75% TM
115 lbs
5
90 sec
9
75% TM
115 lbs
5
90 sec
10
75% TM
115 lbs
5
0 sec
bench press
10 sets
Start
in App
W3 Deadlift
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
55% TM
85 lbs
5
0 sec
2
65% TM
100 lbs
3
0 sec
3
75% TM
115 lbs
5
120 sec
4
85% TM
130 lbs
3
180 sec
5
95% TM
145 lbs
1
+
amrap
120 sec
6
75% TM
115 lbs
5
90 sec
7
75% TM
115 lbs
5
90 sec
8
75% TM
115 lbs
5
90 sec
9
75% TM
115 lbs
5
90 sec
10
75% TM
115 lbs
5
0 sec
deadlift
10 sets
Start
in App
W3 Press
military press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
55% TM
85 lbs
5
0 sec
2
65% TM
100 lbs
3
0 sec
3
75% TM
115 lbs
5
120 sec
4
85% TM
130 lbs
3
180 sec
5
95% TM
145 lbs
1
+
amrap
120 sec
6
75% TM
115 lbs
5
90 sec
7
75% TM
115 lbs
5
90 sec
8
75% TM
115 lbs
5
90 sec
9
75% TM
115 lbs
5
90 sec
10
75% TM
115 lbs
5
0 sec
military press
10 sets
Start
in App
7th Week (TM Test)
Squat (TM Test)
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
0 sec
2
60% TM
90 lbs
5
0 sec
3
70% TM
105 lbs
5
90 sec
4
80% TM
120 lbs
5
120 sec
5
90% TM
135 lbs
5
180 sec
6
100% TM
150 lbs
5
0 sec
squat
6×5
Start
in App
Bench (TM Test)
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
0 sec
2
60% TM
90 lbs
5
0 sec
3
70% TM
105 lbs
5
90 sec
4
80% TM
120 lbs
5
120 sec
5
90% TM
135 lbs
5
180 sec
6
100% TM
150 lbs
5
0 sec
bench press
6×5
Start
in App
Deadlift (TM Test)
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
0 sec
2
60% TM
90 lbs
5
0 sec
3
70% TM
105 lbs
5
90 sec
4
80% TM
120 lbs
5
120 sec
5
90% TM
135 lbs
5
180 sec
6
100% TM
150 lbs
5
0 sec
deadlift
6×5
Start
in App
Press (TM Test)
military press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
0 sec
2
60% TM
90 lbs
5
0 sec
3
70% TM
105 lbs
5
90 sec
4
80% TM
120 lbs
5
120 sec
5
90% TM
135 lbs
5
180 sec
6
100% TM
150 lbs
5
0 sec
military press
6×5
Start
in App