Workout Routine

Free

5/3/1 Forever

by DopeyLift

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Taken from the Book 5 3 1 Forever bei Jim Wendler

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

Workouts

W1 Monday

hack squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
5
100 sec
2
80% TM
120 lbs
5
100 sec
3
90% TM
135 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
4
60% TM
90 lbs
10
100 sec
5
60% TM
90 lbs
10
100 sec
6
60% TM
90 lbs
10
100 sec
7
60% TM
90 lbs
10
100 sec
8
60% TM
90 lbs
10
100 sec

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

hack squat

8 sets

tricep pushdown

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

tricep pushdown

3×10

Plate Raise

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

Plate Raise

3×10

barbell row

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

barbell row

3×10

lat pulldown

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

lat pulldown

3×10

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec

Abs

1×10

W1 Wednesday

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
5
100 sec
2
80% TM
120 lbs
5
100 sec
3
90% TM
135 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
4
60% TM
90 lbs
10
100 sec
5
60% TM
90 lbs
10
100 sec
6
60% TM
90 lbs
10
100 sec
7
60% TM
90 lbs
10
100 sec
8
60% TM
90 lbs
10
100 sec

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

bench press

8 sets

seated shoulder press

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

seated shoulder press

3×10

dip

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

dip

3×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

face pull

3×20

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec

Abs

1×10

W1 Friday

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
5
100 sec
2
80% TM
120 lbs
5
100 sec
3
90% TM
135 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
4
70% TM
105 lbs
10
100 sec
5
70% TM
105 lbs
10
100 sec
6
70% TM
105 lbs
10
100 sec
7
70% TM
105 lbs
10
100 sec
8
70% TM
105 lbs
10
100 sec

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

trap bar deadlift

8 sets

chinup

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

chinup

3×5

curl

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

curl

4×10

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
5
–
–
12
100 sec

tricep pushdown

5×12

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec

Abs

1×10

W2 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 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
4
50% TM
75 lbs
10
100 sec
5
50% TM
75 lbs
10
100 sec
6
50% TM
75 lbs
10
100 sec
7
50% TM
75 lbs
10
100 sec
8
50% TM
75 lbs
10
100 sec

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

military press

8 sets

tricep pushdown

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

tricep pushdown

3×10

Plate Raise

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

Plate Raise

3×10

barbell row

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

barbell row

3×10

lat pulldown

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

lat pulldown

3×10

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Abs

1×5

W2 Wednesday

hack squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 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
4
50% TM
75 lbs
10
100 sec
5
50% TM
75 lbs
10
100 sec
6
50% TM
75 lbs
10
100 sec
7
50% TM
75 lbs
10
100 sec
8
50% TM
75 lbs
10
100 sec

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

hack squat

8 sets

decline bench press

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

decline bench press

3×10

fly

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

fly

3×10

chinup

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

chinup

3×5

curl

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

curl

4×10

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec

Abs

1×10

W2 Friday

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 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
4
50% TM
75 lbs
10
100 sec
5
50% TM
75 lbs
10
100 sec
6
50% TM
75 lbs
10
100 sec
7
50% TM
75 lbs
10
100 sec
8
50% TM
75 lbs
10
100 sec

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

bench press

8 sets

seated shoulder press

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

seated shoulder press

4×10

dip

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

dip

3×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

face pull

3×20

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Abs

1×5

W3 Monday

hack squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
100 sec
2
85% TM
130 lbs
5
100 sec
3
95% TM
145 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
4
70% TM
105 lbs
10
100 sec
5
70% TM
105 lbs
10
100 sec
6
70% TM
105 lbs
10
100 sec
7
70% TM
105 lbs
10
100 sec
8
70% TM
105 lbs
10
100 sec

hack squat

8 sets

W3 Wednesday

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
100 sec
2
85% TM
130 lbs
5
100 sec
3
95% TM
145 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
4
70% TM
105 lbs
10
100 sec
5
70% TM
105 lbs
10
100 sec
6
70% TM
105 lbs
10
100 sec
7
70% TM
105 lbs
10
100 sec
8
70% TM
105 lbs
10
100 sec

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

bench press

8 sets

W3 Friday

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
100 sec
2
85% TM
130 lbs
5
100 sec
3
95% TM
145 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
4
70% TM
105 lbs
10
100 sec
5
70% TM
105 lbs
10
100 sec
6
70% TM
105 lbs
10
100 sec
7
70% TM
105 lbs
10
100 sec
8
70% TM
105 lbs
10
100 sec

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

trap bar deadlift

8 sets