Workout Routine

Free

5/3/1 gojo

by Baguumba

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Targeted muscles
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Light
Moderate
High
Very High

Workouts

Day 1 week 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
8
90 sec
2
75% TM
115 lbs
8
90 sec
3
85% TM
130 lbs
5 +
amrap
90 sec
4
65% TM
100 lbs
8
90 sec

bench press

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

lateral raise

3×15

barbell row

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

barbell row

3×10

farmer's carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
100 sec
2
–
–
30
100 sec
3
–
–
30
100 sec

farmer's carry

3×30

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

curl

3×12

hanging leg raises

Set
Reps
Rest time
1
1 +
amrap
100 sec
2
1 +
amrap
100 sec
3
1 +
amrap
100 sec

hanging leg raises

3×1+

Week 1 Day 2

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
90 sec
2
75% TM
115 lbs
10
90 sec
3
85% TM
130 lbs
10 +
amrap
90 sec
4
65% TM
100 lbs
10
90 sec

overhead press

4×10

close-grip bench press

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

close-grip bench press

4×12

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
8
90 sec
2
75% TM
115 lbs
5
90 sec
3
85% TM
130 lbs
5 +
amrap
90 sec
4
65% TM
100 lbs
8
90 sec

squat

4 sets

face pull

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

face pull

3×20

close grip pull up

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

close grip pull up

3×5

plank

Set
Time
Rest time
1
30 sec
90 sec
2
30 sec
90 sec
3
30 sec
90 sec

plank

3×30 s

Week 1 Day 3

incline bench press

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

incline bench press

4×12

curl

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

curl

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

lateral raise

3×15

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

seated cable row

3×15

shrug

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

shrug

3×12

ab wheel

Set
Reps
Rest time
1
1 +
amrap
100 sec
2
1 +
amrap
100 sec
3
1 +
amrap
100 sec

ab wheel

3×1+

Week 1 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
8
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 lbs
5 +
amrap
100 sec
4
65% TM
100 lbs
8
100 sec

squat

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
12
100 sec
2
75% TM
115 lbs
12
100 sec
3
85% TM
130 lbs
12 +
amrap
100 sec

seated shoulder press

3×12+

overhead triceps extensions

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

overhead triceps extensions

3×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

lateral raise

3×15

trap bar deadlift

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

trap bar deadlift

3×8

mountain climbers

Set
Reps
Rest time
1
50
100 sec
2
50
100 sec
3
50
100 sec

mountain climbers

3×50