Workout Routine

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5/3/1 I AIN'T DOING JACK SHIT TODAY

by neumieraj

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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.

Starting TM is 90% of 1RM.

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

Workouts

Week 1 Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
300 sec
2
75% TM
100 lbs
5
300 sec
3
85% TM
115 lbs
5 +
amrap
Prog. Overload
300 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

3×5+

Week 1 Day 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
180 sec
2
75% TM
100 lbs
5
180 sec
3
85% TM
115 lbs
5 +
amrap
Prog. Overload
180 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

3×5+

Week 1 Day 3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
300 sec
2
75% TM
100 lbs
5
300 sec
3
85% TM
115 lbs
5 +
amrap
Prog. Overload
300 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

3×5+

Week 1 Day 4

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
240 sec
2
75% TM
100 lbs
5
240 sec
3
85% TM
115 lbs
5 +
amrap
Prog. Overload
242 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 %

overhead press

3×5+

Week 2 Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
240 sec
2
80% TM
110 lbs
3
240 sec
3
90% TM
120 lbs
3 +
amrap
Prog. Overload
240 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

3×3+

Week 2 Day 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
240 sec
2
80% TM
110 lbs
3
240 sec
3
90% TM
120 lbs
3 +
amrap
Prog. Overload
240 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

3×3+

Week 2 Day 3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
240 sec
2
80% TM
110 lbs
3
240 sec
3
90% TM
120 lbs
3 +
amrap
Prog. Overload
240 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

3×3+

Week 2 Day 4

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
180 sec
2
80% TM
110 lbs
3
180 sec
3
90% TM
120 lbs
3 +
amrap
Prog. Overload
180 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 %

overhead press

3×3+

Week 3 Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
240 sec
2
85% TM
115 lbs
3
240 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
240 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

squat

3 sets

Week 3 Day 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
240 sec
2
85% TM
115 lbs
3
240 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
240 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

3 sets

Week 3 Day 3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
240 sec
2
85% TM
115 lbs
3
240 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
240 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

3 sets

Week 3 Day 4

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
240 sec
2
85% TM
115 lbs
3
240 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
240 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 %

overhead press

3 sets

Week 4 Day 1 (deload)

squat

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

squat

3×5+

Week 4 Day 2 (deload)

bench press

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

bench press

3×5+

Week 4 Day 3 (deload)

deadlift

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

deadlift

3×5+

Week 4 Day 4 (deload)

overhead press

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

overhead press

3×5+