Workout Routine

Free

5/3/1 hypertrophy and accessories

by theetrigan

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Four lifting days built around nSuns-style 5/3/1 main lifts, cut to five working sets (5/3/1/8/8+) and paired with a lighter second lift: Tuesday bench, Wednesday squat + sumo deadlift, Friday overhead press, Saturday trap-bar deadlift. Each day finishes with back, shoulder and arm accessories, plus a standalone core session. Six-week blocks with a deload week.

Created by r/fitness veteran nSuns, this variation of the Jim Wendler's 5/3/1 linear progression routine is popular among the fitness industry.

Starting TM is 90% of 1RM.

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

Workouts

Tuesday

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
150 sec
2
85% TM
115 lbs
3
150 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
150 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
70% TM
95 lbs
8
150 sec
5
70% TM
95 lbs
8 +
amrap
150 sec

bench press

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
7
100 sec
2
70% TM
95 lbs
7
100 sec
3
70% TM
95 lbs
7
100 sec
4
70% TM
95 lbs
7
100 sec

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

overhead press

4×7

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec
4
–
–
8
90 sec

incline bench press

4×8

fly

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

fly

4×12
Superset with Incline reverse fly

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec

lateral raise

4×15
Superset with Lateral raise

incline reverse fly

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

incline reverse fly

4×12
Superset with Curl

skull crushers

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

skull crushers

3×12
Superset with Skull crushers

curl

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

curl

3×12

Wednesday

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
150 sec
2
85% TM
115 lbs
3
150 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
150 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 2-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs
4
70% TM
95 lbs
8
150 sec
5
70% TM
95 lbs
8 +
amrap
150 sec

squat

5 sets

sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
7
100 sec
2
70% TM
95 lbs
7
100 sec
3
70% TM
95 lbs
7
100 sec
4
70% TM
95 lbs
7
100 sec

* Training Max (TM) percentage is based on your deadlift TM.

sumo deadlift

4×7

lat pulldown WIDE

Set
Intensity
Weight
Reps
Rest time
1
70% TM
28 lbs
10
100 sec
2
70% TM
28 lbs
10
100 sec
3
70% TM
28 lbs
10
100 sec

lat pulldown WIDE

3×10

chest supported row machine WIDE

Set
Intensity
Weight
Reps
Rest time
1
70% TM
28 lbs
10
100 sec
2
70% TM
28 lbs
10
100 sec
3
70% TM
28 lbs
10
100 sec
4
70% TM
28 lbs
10
100 sec

chest supported row machine WIDE

4×10

single arm, single leg romanian dead lift

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

single arm, single leg romanian dead lift

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
15
100 sec
2
70% TM
95 lbs
15
100 sec
3
70% TM
95 lbs
15
100 sec

calf raise

3×15

seated cable row NARROW

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

seated cable row NARROW

4×12

Friday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
150 sec
2
85% TM
115 lbs
3
150 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
150 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 2-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs
4
70% TM
95 lbs
8
150 sec
5
70% TM
95 lbs
8 +
amrap
150 sec

overhead press

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec
4
–
–
8
90 sec

incline bench press

4×8

fly

Set
Intensity
Weight
Reps
Rest time
1
70% TM
16 lbs
12
100 sec
2
70% TM
16 lbs
12
100 sec
3
70% TM
16 lbs
12
100 sec

fly

3×12

lateral raise

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

lateral raise

4×12

Shoulder External Rotation

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

Shoulder External Rotation

3×12

triceps extension OVERHEAD

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

triceps extension OVERHEAD

3×12

Bayesian Curl

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

Bayesian Curl

3×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec

face pull

4×15

Saturday

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
150 sec
2
85% TM
115 lbs
3
150 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
150 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 2-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs
4
70% TM
95 lbs
8
150 sec
5
70% TM
95 lbs
8 +
amrap
150 sec

trap bar deadlift

5 sets

Assisted Pull-Up

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

Assisted Pull-Up

4×12

barbell row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
8
100 sec
2
70% TM
95 lbs
8
100 sec
3
70% TM
95 lbs
8
100 sec
4
–
–
8
100 sec

barbell row

4×8
Superset with Single arm triceps extension

curl 3-WAY

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

curl 3-WAY

3×12
Superset with Curl

single arm triceps extension

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

single arm triceps extension

3×12

leg curl

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

leg curl

3×12

preacher curl NEUTRAL GRIP

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

preacher curl NEUTRAL GRIP

3×12

Single Arm Tricep Pushdown SINGLE ARM

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

Single Arm Tricep Pushdown SINGLE ARM

3×12

Core

Back Extension Iso Hold

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

Back Extension Iso Hold

3×30 s

Hyperextensions

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

Hyperextensions

3×12

Cable Woodchopper

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

Cable Woodchopper

3×10

Side plate raises

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

Side plate raises

3×12

suitcase carry

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

suitcase carry

3×3

Stir the Pot

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Stir the Pot

3×10

Weighted Crunch

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

Weighted Crunch

3×15

Reverse Crunch

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

Reverse Crunch

3×15