Workout Routine

Free

5/3/1 I’m Not Doing Jack Shit plus warmups

by haikhong

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The "I'm not doing jack shit" is an assistance template for the 5/3/1 training program created by Jim Wendler.

It's the bare bones of the 5/3/1 template where one main lift is trained per session (bench, squat, deadlift, or overhead press) using the 5/3/1 rep pattern, and is supplemented by doing exactly jack shit. ;)

A very useful workout program if you're at a stage in life when there isn't a lot of time available or for some other reason can't or are not bothered to do any extra assitance exercises.

For more info please look at Jim Wendler's website and buy his books.

Added warmup sets in this template

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

Workouts

Week 1 Day 1

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
0 sec
2
50% TM
75 lbs
5
0 sec
3
60% TM
90 lbs
3
0 sec
4
65% TM
100 lbs
5
120 sec
5
75% TM
115 lbs
5
120 sec
6
85% TM
130 lbs
5 +
amrap
Prog. Overload
120 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

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

military press

6 sets

Week 1 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
0 sec
2
50% TM
75 lbs
5
0 sec
3
60% TM
90 lbs
3
0 sec
4
65% TM
100 lbs
5
120 sec
5
75% TM
115 lbs
5
120 sec
6
85% TM
130 lbs
5 +
amrap
Prog. Overload
120 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

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

deadlift

6 sets

Week 1 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
0 sec
2
50% TM
75 lbs
5
0 sec
3
60% TM
90 lbs
5
0 sec
4
65% TM
100 lbs
5
120 sec
5
75% TM
115 lbs
5
120 sec
6
85% TM
130 lbs
5 +
amrap
Prog. Overload
120 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

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

bench press

6×5+

Week 1 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
120 sec
2
50% TM
75 lbs
5
0 sec
3
60% TM
90 lbs
3
0 sec
4
65% TM
100 lbs
5
120 sec
5
75% TM
115 lbs
5
120 sec
6
85% TM
130 lbs
5 +
amrap
Prog. Overload
120 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

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

squat

6 sets

Week 2 Day 1

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
0 sec
2
50% TM
75 lbs
5
0 sec
3
60% TM
90 lbs
3
0 sec
4
70% TM
105 lbs
3
120 sec
5
80% TM
120 lbs
3
120 sec
6
90% TM
135 lbs
3 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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

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

military press

6 sets

Week 2 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
0 sec
2
50% TM
75 lbs
5
0 sec
3
60% TM
90 lbs
3
0 sec
4
70% TM
105 lbs
3
120 sec
5
80% TM
120 lbs
3
120 sec
6
90% TM
135 lbs
3 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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

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

deadlift

6 sets

Week 2 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
0 sec
2
50% TM
75 lbs
5
120 sec
3
60% TM
90 lbs
3
0 sec
4
70% TM
105 lbs
3
120 sec
5
80% TM
120 lbs
3
120 sec
6
90% TM
135 lbs
3 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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

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

bench press

6 sets

Week 2 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
0 sec
2
50% TM
75 lbs
5
0 sec
3
60% TM
90 lbs
3
0 sec
4
70% TM
105 lbs
3
120 sec
5
80% TM
120 lbs
3
120 sec
6
90% TM
135 lbs
3 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, 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

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

squat

6 sets

Week 3 Day 1

military press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
120 sec
2
85% TM
130 lbs
3
120 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
120 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
40% TM
60 lbs
5
0 sec
5
50% TM
75 lbs
5
0 sec
6
60% TM
90 lbs
3
120 sec

military press

6 sets

Week 3 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
0 sec
2
50% TM
75 lbs
5
0 sec
3
60% TM
90 lbs
3
0 sec
4
75% TM
115 lbs
5
120 sec
5
85% TM
130 lbs
3
120 sec
6
95% TM
145 lbs
1 +
amrap
Prog. Overload
120 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

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

deadlift

6 sets

Week 3 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
0 sec
2
50% TM
75 lbs
5
0 sec
3
60% TM
90 lbs
3
0 sec
4
75% TM
115 lbs
5
120 sec
5
85% TM
130 lbs
3
120 sec
6
95% TM
145 lbs
1 +
amrap
Prog. Overload
120 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

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

bench press

6 sets

Week 3 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
0 sec
2
50% TM
75 lbs
5
0 sec
3
60% TM
90 lbs
3
0 sec
4
75% TM
115 lbs
5
120 sec
5
85% TM
130 lbs
3
120 sec
6
95% TM
145 lbs
1 +
amrap
Prog. Overload
120 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

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

squat

6 sets

Week 4 Day 1 (deload)

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
240 sec
2
50% TM
75 lbs
5
240 sec
3
60% TM
90 lbs
5 +
amrap
240 sec

military press

3×5+

Week 4 Day 2 (deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
240 sec
2
50% TM
75 lbs
5
240 sec
3
60% TM
90 lbs
5 +
amrap
240 sec

deadlift

3×5+

Week 4 Day 3 (deload)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
240 sec
2
50% TM
75 lbs
5
240 sec
3
60% TM
90 lbs
5 +
amrap
240 sec

bench press

3×5+

Week 4 Day 4 (deload)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
240 sec
2
50% TM
75 lbs
5
240 sec
3
60% TM
90 lbs
5 +
amrap
240 sec

squat

3×5+