Workout Routine

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5/3/1 - Jake's Routine

by Jakespurgeon

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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

Day 1 - Legs (Quad Focused)

Warm up Squats

Set
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec

Warm up Squats

3×20

squat

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
5
180 sec
2
55% 1RM
85 lbs
5
180 sec
3
55% 1RM
85 lbs
5
180 sec
4
75% 1RM
115 lbs
5
180 sec
5
75% 1RM
115 lbs
5
180 sec
6
75% 1RM
115 lbs
5
180 sec

squat

6×5

ATG Split Squat

Set
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec
4
10
90 sec

ATG Split Squat

4×10

Elevated Heel - Close Stance Squat

Set
Reps
Rest time
1
12
60 sec
2
12
60 sec
3
12
60 sec
4
12
60 sec

Elevated Heel - Close Stance Squat

4×12

Standing Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
16 lbs
12
60 sec
2
@RPE8
16 lbs
12
60 sec
3
@RPE8
16 lbs
12
60 sec
4
@RPE8
16 lbs
12
60 sec

Standing Calf Raise

4×12

Decline Crunches

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec

Decline Crunches

2×10

Long-lever Planks

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec

Long-lever Planks

2×30 s

Day 2 - Push (Chest Focused)

Warm Up Slow Descent Push Ups

Set
Reps
Rest time
1
3
60 sec
2
3
60 sec
3
3
60 sec

Warm Up Slow Descent Push Ups

3×3

bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
8
180 sec
2
55% 1RM
85 lbs
8
179 sec
3
55% 1RM
85 lbs
8
180 sec
4
70% 1RM
105 lbs
8
180 sec
5
70% 1RM
105 lbs
8
180 sec
6
70% 1RM
105 lbs
8
180 sec

bench press

6×8

Dumbbell Incline Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
16 lbs
12
90 sec
2
@RPE8
16 lbs
12
90 sec
3
@RPE8
16 lbs
12
90 sec
4
@RPE8
16 lbs
12
90 sec

Dumbbell Incline Press

4×12

dip

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
80 lbs
8
90 sec
2
@RPE8
80 lbs
8
90 sec
3
@RPE8
80 lbs
8
90 sec

dip

3×8

Incline Fly

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

Incline Fly

3×10

Push up

Set
Reps
Rest time
1
10 +
amrap
90 sec
2
10 +
amrap
90 sec
3
10 +
amrap
90 sec

Push up

3×10+

Day 3 - Pull (Lat Focused)

Warm Up - Banded Face Pulls

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

Warm Up - Banded Face Pulls

3×10

Pull-up

Set
Reps
Rest time
1
6
90 sec
2
6
90 sec
3
6
90 sec

Pull-up

3×6

Bent Over Barbell Row

Set
Intensity
Weight
Reps
Rest time
1
25% 1RM
40 lbs
25
90 sec
2
25% 1RM
40 lbs
25
90 sec
3
25% 1RM
40 lbs
25
90 sec
4
75% 1RM
115 lbs
12
180 sec
5
75% 1RM
115 lbs
12
180 sec
6
75% 1RM
115 lbs
12
180 sec

Bent Over Barbell Row

6 sets

Dumbbell Pullover (Lying)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
90 sec
2
@RPE8
15
90 sec
3
@RPE8
15
90 sec

Dumbbell Pullover (Lying)

3×15

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
16 lbs
12
90 sec
2
@RPE8
16 lbs
12
90 sec
3
@RPE8
16 lbs
12
90 sec

hammer curl

3×12

Incline Dumbbell Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
180 sec
2
@RPE8
15
180 sec

Incline Dumbbell Curl

2×15

Day 5 - Legs (Posterior Focused)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
3
150 sec
2
55% 1RM
85 lbs
3
150 sec
3
55% 1RM
85 lbs
3
150 sec
4
85% 1RM
130 lbs
3
150 sec
5
85% 1RM
130 lbs
3
150 sec
6
85% 1RM
130 lbs
3
150 sec

deadlift

6×3

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
100 sec
2
@RPE8
17 lbs
10
100 sec
3
@RPE8
17 lbs
10
100 sec
4
@RPE8
17 lbs
10
100 sec

goblet squat

4×10

Single-Leg Hip Thrust

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

Single-Leg Hip Thrust

3×15

lateral leg raises

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec

lateral leg raises

3×12

Back Extension

Set
Reps
Rest time
1
12
60 sec
2
12
60 sec
3
12
60 sec

Back Extension

3×12

Single-Leg Calf Raise

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

Single-Leg Calf Raise

3×10

Day 6 - Push (shoulder Focused)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
4
150 sec
2
55% 1RM
85 lbs
4
150 sec
3
55% 1RM
85 lbs
4
150 sec
4
80% 1RM
120 lbs
4
150 sec
5
80% 1RM
120 lbs
4
150 sec
6
80% 1RM
120 lbs
4
150 sec
7
80% 1RM
120 lbs
4
150 sec

overhead press

7×4

close-grip bench press

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
4
@RPE8
100 lbs
10
100 sec

close-grip bench press

4×10

Overhead Dumbbell Triceps Extension

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

Overhead Dumbbell Triceps Extension

3×10

Lateral Raise 21s

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
21
100 sec
2
@RPE8
21
100 sec
3
@RPE8
21
100 sec

Lateral Raise 21s

3×21

push-ups

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

push-ups

3×10+

Day 7 - Pull (Mid Back/Rear Belt Focused)

Pull-up

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

Pull-up

3×10

Dumbbell High Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
100 sec
2
@RPE8
17 lbs
10
100 sec
3
@RPE8
17 lbs
10
100 sec
4
@RPE8
17 lbs
10
100 sec

Dumbbell High Row

4×10

Warm Up - Banded Face Pulls

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
100 sec
2
@RPE8
15
100 sec
3
@RPE8
15
100 sec

Warm Up - Banded Face Pulls

3×15

Rear Delt Laterals

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
16 lbs
12
100 sec
2
@RPE8
16 lbs
12
100 sec
3
@RPE8
16 lbs
12
100 sec

Rear Delt Laterals

3×12

Pronated/Supinated Barbell Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20
100 sec
2
@RPE8
20
100 sec
3
@RPE8
20
100 sec

Pronated/Supinated Barbell Curl

3×20