Workout Routine

Free

5/3/1 Heavy-Light

by ajwito

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The perfect program after you finish a Novice Linear Progression like Starting Strength or Greyskull LP. You will learn to use percentages and RPE, and also develop a lot of skill in the main lifts.

Equipment: Garage Gym

Lift Frequency: 2x per week, Upper-Lower Split

One Heavy Session (3x5 SSL), One Light Session (5x5 FSL) for Each Lift

For the barbell rows, take 80% of your third set and do that for your two back-off sets. Add your own core and arm exercises if you wish.

Starting TM is 80% of 1RM.

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 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

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
80 lbs
5
100 sec
2
65% TM
80 lbs
5
100 sec
3
65% TM
80 lbs
5
100 sec
4
65% TM
80 lbs
5
100 sec
5
65% TM
80 lbs
5
100 sec

bench press

5×5

military press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
80 lbs
5
100 sec
2
75% TM
90 lbs
5
100 sec
3
85% TM
100 lbs
5 +
amrap
100 sec
4
75% TM
90 lbs
5
100 sec
5
75% TM
90 lbs
5
100 sec
6
75% TM
90 lbs
5
100 sec

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

military press

6×5

barbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
100 sec
2
@RPE8
110 lbs
8
100 sec
3
@RPE10
120 lbs
8 +
amrap
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

barbell row

5 sets

W1 Tuesday

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
80 lbs
5
100 sec
2
65% TM
80 lbs
5
100 sec
3
65% TM
80 lbs
5
100 sec
4
65% TM
80 lbs
5
100 sec
5
65% TM
80 lbs
5
100 sec

squat

5×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
80 lbs
5
100 sec
2
75% TM
90 lbs
5
100 sec
3
85% TM
100 lbs
5 +
amrap
100 sec
4
75% TM
90 lbs
5
100 sec
5
75% TM
90 lbs
5
100 sec
6
75% TM
90 lbs
5
100 sec

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

deadlift

6×5

lunge

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
100 lbs
10
100 sec
2
@RPE8
100 lbs
10
100 sec
3
@RPE8
100 lbs
10
100 sec

lunge

3×10

W1 Thursday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
80 lbs
5
100 sec
2
65% TM
80 lbs
5
100 sec
3
65% TM
80 lbs
5
100 sec
4
65% TM
80 lbs
5
100 sec
5
65% TM
80 lbs
5
100 sec

overhead press

5×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
80 lbs
5
100 sec
2
75% TM
90 lbs
5
100 sec
3
85% TM
100 lbs
5 +
amrap
100 sec
4
75% TM
90 lbs
5
100 sec
5
75% TM
90 lbs
5
100 sec
6
75% TM
90 lbs
5
100 sec

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

bench press

6×5

barbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
100 sec
2
@RPE8
110 lbs
8
100 sec
3
@RPE10
120 lbs
8 +
amrap
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

barbell row

5 sets

W1 Friday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
80 lbs
5
100 sec
2
65% TM
80 lbs
5
100 sec
3
65% TM
80 lbs
5
100 sec
4
65% TM
80 lbs
5
100 sec
5
65% TM
80 lbs
5
100 sec

deadlift

5×5

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
80 lbs
5
100 sec
2
75% TM
90 lbs
5
100 sec
3
85% TM
100 lbs
5 +
amrap
100 sec
4
75% TM
90 lbs
5
100 sec
5
75% TM
90 lbs
5
100 sec
6
75% TM
90 lbs
5
100 sec

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

squat

6×5

lunge

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

lunge

3×10

W2 Monday

bench press

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

bench press

5×5

military press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
85 lbs
3
100 sec
2
80% TM
95 lbs
3
100 sec
3
90% TM
110 lbs
3 +
amrap
100 sec
4
80% TM
95 lbs
5
100 sec
5
80% TM
95 lbs
5
100 sec
6
80% TM
95 lbs
5
100 sec

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

military press

6 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
100 sec
2
@RPE8
110 lbs
8
100 sec
3
@RPE10
120 lbs
8 +
amrap
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

barbell row

5 sets

W2 Tuesday

squat

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

squat

5×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
85 lbs
3
100 sec
2
80% TM
95 lbs
3
100 sec
3
90% TM
110 lbs
3 +
amrap
100 sec
4
80% TM
95 lbs
5
100 sec
5
80% TM
95 lbs
5
100 sec
6
80% TM
95 lbs
5
100 sec

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

deadlift

6 sets

lunge

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

lunge

3×10

W2 Thursday

overhead press

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

overhead press

5×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
85 lbs
3
100 sec
2
80% TM
95 lbs
3
100 sec
3
90% TM
110 lbs
3 +
amrap
100 sec
4
80% TM
95 lbs
5
100 sec
5
80% TM
95 lbs
5
100 sec
6
80% TM
95 lbs
5
100 sec

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

bench press

6 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
100 sec
2
@RPE8
110 lbs
8
100 sec
3
@RPE10
120 lbs
8 +
amrap
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

barbell row

5 sets

W2 Friday

deadlift

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

deadlift

5×5

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
85 lbs
3
100 sec
2
80% TM
95 lbs
3
100 sec
3
90% TM
110 lbs
3 +
amrap
100 sec
4
80% TM
95 lbs
5
100 sec
5
80% TM
95 lbs
5
100 sec
6
80% TM
95 lbs
5
100 sec

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

squat

6 sets

lunge

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

lunge

3×10

W3 Monday

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
90 lbs
5
100 sec
2
75% TM
90 lbs
5
100 sec
3
75% TM
90 lbs
5
100 sec
4
75% TM
90 lbs
5
100 sec
5
75% TM
90 lbs
5
100 sec

bench press

5×5

military press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
90 lbs
5
100 sec
2
85% TM
100 lbs
3
100 sec
3
95% TM
115 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
4
85% TM
100 lbs
5
100 sec
5
85% TM
100 lbs
5
100 sec
6
85% TM
100 lbs
5
100 sec

military press

6 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
100 sec
2
@RPE8
110 lbs
8
100 sec
3
@RPE10
120 lbs
8 +
amrap
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

barbell row

5 sets

W3 Tuesday

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
90 lbs
5
100 sec
2
75% TM
90 lbs
5
100 sec
3
75% TM
90 lbs
5
100 sec
4
75% TM
90 lbs
5
100 sec
5
75% TM
90 lbs
5
100 sec

squat

5×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
90 lbs
5
100 sec
2
85% TM
100 lbs
3
100 sec
3
95% TM
115 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
4
85% TM
100 lbs
5
100 sec
5
85% TM
100 lbs
5
100 sec
6
85% TM
100 lbs
5
100 sec

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

deadlift

6 sets

lunge

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

lunge

3×10

W3 Thursday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
90 lbs
5
100 sec
2
75% TM
90 lbs
5
100 sec
3
75% TM
90 lbs
5
100 sec
4
75% TM
90 lbs
5
100 sec
5
75% TM
90 lbs
5
100 sec

overhead press

5×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
90 lbs
5
100 sec
2
85% TM
100 lbs
3
100 sec
3
95% TM
115 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
4
85% TM
100 lbs
5
100 sec
5
85% TM
100 lbs
5
100 sec
6
85% TM
100 lbs
5
100 sec

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

bench press

6 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
100 sec
2
@RPE8
110 lbs
8
100 sec
3
@RPE10
120 lbs
8 +
amrap
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

barbell row

5 sets

W3 Friday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
90 lbs
5
100 sec
2
75% TM
90 lbs
5
100 sec
3
75% TM
90 lbs
5
100 sec
4
75% TM
90 lbs
5
100 sec
5
75% TM
90 lbs
5
100 sec

deadlift

5×5

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
90 lbs
5
100 sec
2
85% TM
100 lbs
3
100 sec
3
95% TM
115 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
4
85% TM
100 lbs
5
100 sec
5
85% TM
100 lbs
5
100 sec
6
85% TM
100 lbs
5
100 sec

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

squat

6 sets

lunge

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

lunge

3×10

W4 Monday (deload)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
100 sec
2
60% TM
70 lbs
5
100 sec
3
60% TM
70 lbs
5
100 sec

bench press

3×5

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
100 sec
2
50% TM
60 lbs
5
100 sec
3
60% TM
70 lbs
5 +
amrap
100 sec

military press

3×5+

W4 Tuesday (deload)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
100 sec
2
50% TM
60 lbs
5
100 sec
3
60% TM
70 lbs
5
100 sec

squat

3×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
100 sec
2
50% TM
60 lbs
5
100 sec
3
60% TM
70 lbs
5 +
amrap
100 sec

deadlift

3×5+

W4 Thursday (deload)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
100 sec
2
50% TM
60 lbs
5
100 sec
3
60% TM
70 lbs
5
100 sec

overhead press

3×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
100 sec
2
50% TM
60 lbs
5
100 sec
3
60% TM
70 lbs
5 +
amrap
100 sec

bench press

3×5+

W4 Friday (deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
100 sec
2
50% TM
60 lbs
5
100 sec
3
60% TM
70 lbs
5
100 sec

deadlift

3×5

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
100 sec
2
50% TM
60 lbs
5
100 sec
3
60% TM
70 lbs
5 +
amrap
100 sec

squat

3×5+