Workout Routine

Free

5/3/1 Powerbuilding

by Broski

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Boring But Big is the most popular assistance template for the 5/3/1 training program created by Jim Wendler.

BBB follows 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 5 sets of 10 reps for the same lift.

Starting TM is 80% 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

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
80 lbs
5
120 sec
2
70% TM
85 lbs
5
120 sec
3
75% TM
90 lbs
5
120 sec
4
50% TM
60 lbs
10
120 sec
5
50% TM
60 lbs
10
120 sec

overhead press

5 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
45 lbs
10
120 sec
2
50% TM
45 lbs
10
120 sec
3
50% TM
45 lbs
10
120 sec

t-bar row

3×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
50% TM
18 lbs
10
75 sec
2
50% TM
18 lbs
10
75 sec
3
50% TM
18 lbs
10
75 sec

face pull

3×10

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

dip

3×5

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
13 lbs
10
75 sec
2
65% TM
13 lbs
10
75 sec
3
65% TM
13 lbs
10
75 sec

curl

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
13 lbs
10
75 sec
2
65% TM
13 lbs
10
75 sec
3
65% TM
13 lbs
10
75 sec

lateral raise

3×10

Internal Rotation

Set
Intensity
Weight
Reps
Rest time
1
100% TM
36 lbs
15
75 sec
2
100% TM
36 lbs
15
75 sec
3
100% TM
36 lbs
15
75 sec

Internal Rotation

3×15

Week 1 Day 2

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
80 lbs
8
120 sec
2
70% TM
85 lbs
8
120 sec
3
75% TM
90 lbs
8
120 sec

romanian deadlift

3×8

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
65% TM
80 lbs
15
30 sec
2
65% TM
80 lbs
15
30 sec
3
65% TM
80 lbs
15
30 sec

hip thrust

3×15

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
23 lbs
10
75 sec
2
65% TM
23 lbs
10
75 sec

leg curl

2×10

Hip Adduction

Set
Intensity
Weight
Reps
Rest time
1
100% TM
36 lbs
15
30 sec
2
100% TM
36 lbs
15
30 sec
3
100% TM
36 lbs
15
30 sec

Hip Adduction

3×15

Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
100% TM
36 lbs
15
30 sec
2
100% TM
36 lbs
15
30 sec
3
100% TM
36 lbs
15
30 sec

Hip Abduction

3×15

plank

Set
Time
Rest time
1
60 sec
120 sec

plank

1×60 s

hanging leg raises

Set
Reps
Rest time
1
10
120 sec

hanging leg raises

1×10

side plank

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

side plank

2×60 s

Week 1 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
80 lbs
5
120 sec
2
70% TM
85 lbs
5
120 sec
3
75% TM
90 lbs
5
120 sec
4
50% TM
60 lbs
10
120 sec
5
50% TM
60 lbs
10
120 sec

bench press

5 sets

Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
50% TM
18 lbs
10
75 sec
2
50% TM
18 lbs
10
75 sec
3
50% TM
18 lbs
10
75 sec

Cable Fly

3×10

pullup

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

pullup

3×4

Overhead Triceps Cross-over

Set
Intensity
Weight
Reps
Rest time
1
50% TM
18 lbs
10
75 sec
2
50% TM
18 lbs
10
75 sec
3
50% TM
18 lbs
10
75 sec

Overhead Triceps Cross-over

3×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
23 lbs
10
75 sec
2
65% TM
23 lbs
10
75 sec
3
65% TM
23 lbs
10
75 sec

seated cable row

3×10

shrug

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10 lbs
10
75 sec
2
50% TM
10 lbs
10
75 sec
3
50% TM
10 lbs
10
75 sec

shrug

3×10

External Rotation

Set
Intensity
Weight
Reps
Rest time
1
100% TM
36 lbs
15
75 sec
2
100% TM
36 lbs
15
75 sec
3
100% TM
36 lbs
15
75 sec

External Rotation

3×15

Week 1 Day 4

hack squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
80 lbs
5
120 sec
2
70% TM
85 lbs
5
120 sec
3
75% TM
90 lbs
5
120 sec

hack squat

3×5

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
90 lbs
15
75 sec
2
100% TM
90 lbs
15
75 sec

calf raise

2×15

Tibialis Raises (both legs)

Set
Intensity
Weight
Reps
Rest time
1
100% TM
28 lbs
15
75 sec
2
100% TM
28 lbs
15
75 sec

Tibialis Raises (both legs)

2×15

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
13 lbs
10
75 sec
2
70% TM
14 lbs
10
75 sec
3
75% TM
15 lbs
10
75 sec

bulgarian split squat

3×10

Crunch

Set
Intensity
Weight
Reps
Rest time
1
100% TM
90 lbs
15
120 sec

Crunch

1×15

hanging leg raises

Set
Reps
Rest time
1
10
120 sec

hanging leg raises

1×10

Pallof Press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
36 lbs
15
120 sec
2
100% TM
36 lbs
1
120 sec

Pallof Press

2 sets

Week 2 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
90 lbs
3
120 sec
2
80% TM
95 lbs
3
120 sec
3
85% TM
100 lbs
3
120 sec
4
50% TM
60 lbs
10
120 sec
5
50% TM
60 lbs
10
120 sec

overhead press

5 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
45 lbs
10
120 sec
2
50% TM
45 lbs
10
120 sec
3
50% TM
45 lbs
10
120 sec

t-bar row

3×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
50% TM
18 lbs
10
75 sec
2
50% TM
18 lbs
10
75 sec
3
50% TM
18 lbs
10
75 sec

face pull

3×10

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

dip

3×5

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
13 lbs
10
75 sec
2
65% TM
13 lbs
10
75 sec
3
65% TM
13 lbs
10
75 sec

curl

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
13 lbs
10
75 sec
2
65% TM
13 lbs
10
75 sec
3
65% TM
13 lbs
10
75 sec

lateral raise

3×10

Internal Rotation

Set
Intensity
Weight
Reps
Rest time
1
100% TM
36 lbs
15
75 sec
2
100% TM
36 lbs
15
75 sec
3
100% TM
36 lbs
15
75 sec

Internal Rotation

3×15

Week 2 Day 2

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
90 lbs
6
120 sec
2
80% TM
95 lbs
6
120 sec
3
85% TM
100 lbs
6
120 sec

romanian deadlift

3×6

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
65% TM
80 lbs
15
30 sec
2
65% TM
80 lbs
15
30 sec
3
65% TM
80 lbs
15
30 sec

hip thrust

3×15

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
23 lbs
10
75 sec
2
65% TM
23 lbs
10
75 sec

leg curl

2×10

Hip Adduction

Set
Intensity
Weight
Reps
Rest time
1
100% TM
36 lbs
15
30 sec
2
100% TM
36 lbs
15
30 sec
3
100% TM
36 lbs
15
30 sec

Hip Adduction

3×15

Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
100% TM
36 lbs
15
30 sec
2
100% TM
36 lbs
15
30 sec
3
100% TM
36 lbs
15
30 sec

Hip Abduction

3×15

plank

Set
Time
Rest time
1
60 sec
120 sec

plank

1×60 s

hanging leg raises

Set
Reps
Rest time
1
10
120 sec

hanging leg raises

1×10

side plank

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

side plank

2×60 s

Week 2 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
90 lbs
3
120 sec
2
80% TM
95 lbs
3
120 sec
3
85% TM
100 lbs
3
120 sec
4
50% TM
60 lbs
10
120 sec
5
50% TM
60 lbs
10
120 sec

bench press

5 sets

Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
50% TM
18 lbs
10
75 sec
2
50% TM
18 lbs
10
75 sec
3
50% TM
18 lbs
10
75 sec

Cable Fly

3×10

pullup

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

pullup

3×4

Overhead Triceps Cross-over

Set
Intensity
Weight
Reps
Rest time
1
50% TM
18 lbs
10
75 sec
2
50% TM
18 lbs
10
75 sec
3
50% TM
18 lbs
10
75 sec

Overhead Triceps Cross-over

3×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
23 lbs
10
75 sec
2
65% TM
23 lbs
10
75 sec
3
65% TM
23 lbs
10
75 sec

seated cable row

3×10

shrug

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10 lbs
10
75 sec
2
50% TM
10 lbs
10
75 sec
3
50% TM
10 lbs
10
75 sec

shrug

3×10

External Rotation

Set
Intensity
Weight
Reps
Rest time
1
100% TM
36 lbs
15
75 sec
2
100% TM
36 lbs
15
75 sec
3
100% TM
36 lbs
15
75 sec

External Rotation

3×15

Week 2 Day 4

hack squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
90 lbs
3
120 sec
2
80% TM
95 lbs
3
120 sec
3
85% TM
100 lbs
3
120 sec

hack squat

3×3

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
90 lbs
15
75 sec
2
100% TM
90 lbs
15
75 sec

calf raise

2×15

Tibialis Raises (both legs)

Set
Intensity
Weight
Reps
Rest time
1
100% TM
28 lbs
15
75 sec
2
100% TM
28 lbs
15
75 sec

Tibialis Raises (both legs)

2×15

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
13 lbs
10
75 sec
2
70% TM
14 lbs
10
75 sec
3
75% TM
15 lbs
10
75 sec

bulgarian split squat

3×10

Crunch

Set
Intensity
Weight
Reps
Rest time
1
100% TM
90 lbs
15
120 sec

Crunch

1×15

hanging leg raises

Set
Reps
Rest time
1
10
120 sec

hanging leg raises

1×10

Pallof Press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
36 lbs
15
120 sec
2
100% TM
36 lbs
1
120 sec

Pallof Press

2 sets

Week 3 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
100 lbs
5
120 sec
2
90% TM
110 lbs
3
120 sec
3
95% TM
115 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
4
50% TM
60 lbs
10
120 sec
5
50% TM
60 lbs
10
120 sec

overhead press

5 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
45 lbs
10
120 sec
2
50% TM
45 lbs
10
120 sec
3
50% TM
45 lbs
10 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 5 lbs

t-bar row

3×10+

face pull

Set
Intensity
Weight
Reps
Rest time
1
50% TM
18 lbs
10
75 sec
2
50% TM
18 lbs
10
75 sec
3
50% TM
18 lbs
10 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 6 lbs

face pull

3×10+

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5 +
amrap
120 sec

dip

3×5+

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
13 lbs
10
75 sec
2
65% TM
13 lbs
10
75 sec
3
65% TM
13 lbs
10 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 6 lbs

curl

3×10+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
13 lbs
10
75 sec
2
65% TM
13 lbs
10
75 sec
3
65% TM
13 lbs
10 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 6 lbs

lateral raise

3×10+

Internal Rotation

Set
Intensity
Weight
Reps
Rest time
1
100% TM
36 lbs
15
75 sec
2
100% TM
36 lbs
15
75 sec
3
100% TM
36 lbs
15 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 3 lbs

Internal Rotation

3×15+

Week 3 Day 2

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
100 lbs
8
120 sec
2
90% TM
110 lbs
6
120 sec
3
95% TM
115 lbs
4 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 10 lbs

romanian deadlift

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
65% TM
80 lbs
15
30 sec
2
65% TM
80 lbs
15
30 sec
3
65% TM
80 lbs
15 +
amrap
Prog. Overload
30 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 10 lbs

hip thrust

3×15+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
23 lbs
10
75 sec
2
65% TM
23 lbs
10 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 11 lbs

leg curl

2×10+

Hip Adduction

Set
Intensity
Weight
Reps
Rest time
1
100% TM
36 lbs
15
30 sec
2
100% TM
36 lbs
15
30 sec
3
100% TM
36 lbs
15 +
amrap
Prog. Overload
30 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 11 lbs

Hip Adduction

3×15+

Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
100% TM
36 lbs
15
30 sec
2
100% TM
36 lbs
15
30 sec
3
100% TM
36 lbs
15 +
amrap
Prog. Overload
30 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 11 lbs

Hip Abduction

3×15+

plank

Set
Time
Rest time
1
60 sec
120 sec

plank

1×60 s

hanging leg raises

Set
Reps
Rest time
1
10
120 sec

hanging leg raises

1×10

side plank

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

side plank

2×60 s

Week 3 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
100 lbs
5
120 sec
2
90% TM
110 lbs
3
120 sec
3
95% TM
115 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
4
50% TM
60 lbs
10
120 sec
5
50% TM
60 lbs
10
120 sec

bench press

5 sets

Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
50% TM
18 lbs
10
75 sec
2
50% TM
18 lbs
10
75 sec
3
50% TM
18 lbs
10 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 6 lbs

Cable Fly

3×10+

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
120 sec
2
–
–
4
120 sec
3
–
–
4 +
amrap
120 sec

pullup

3×4+

Overhead Triceps Cross-over

Set
Intensity
Weight
Reps
Rest time
1
50% TM
18 lbs
10
75 sec
2
50% TM
18 lbs
10
75 sec
3
50% TM
18 lbs
10 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 6 lbs

Overhead Triceps Cross-over

3×10+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
23 lbs
10
75 sec
2
65% TM
23 lbs
10
75 sec
3
65% TM
23 lbs
10 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 6 lbs

seated cable row

3×10+

shrug

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10 lbs
10
75 sec
2
50% TM
10 lbs
10
75 sec
3
50% TM
10 lbs
10 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 6 lbs

shrug

3×10+

External Rotation

Set
Intensity
Weight
Reps
Rest time
1
100% TM
36 lbs
15
75 sec
2
100% TM
36 lbs
15
75 sec
3
100% TM
36 lbs
15 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 3 lbs

External Rotation

3×15+

Week 3 Day 4

hack squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
100 lbs
5
120 sec
2
90% TM
110 lbs
3
120 sec
3
95% TM
115 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 10 lbs

hack squat

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
90 lbs
15
75 sec
2
100% TM
90 lbs
15 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 10 lbs

calf raise

2×15+

Tibialis Raises (both legs)

Set
Intensity
Weight
Reps
Rest time
1
100% TM
28 lbs
15
75 sec
2
100% TM
28 lbs
15 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 4 lbs

Tibialis Raises (both legs)

2×15+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
13 lbs
10
75 sec
2
70% TM
14 lbs
10
75 sec
3
75% TM
15 lbs
10 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 11 lbs

bulgarian split squat

3×10+

Crunch

Set
Intensity
Weight
Reps
Rest time
1
100% TM
90 lbs
15 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 5 lbs

Crunch

1×15+

hanging leg raises

Set
Reps
Rest time
1
10
120 sec

hanging leg raises

1×10

Pallof Press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
36 lbs
15 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 6 lbs
2
100% TM
36 lbs
1
120 sec

Pallof Press

2 sets

Week 4 Day 1 (deload week)

overhead press

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

overhead press

2×5

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
45 lbs
10
75 sec

t-bar row

1×10

plank

Set
Time
Rest time
1
30 sec
0 sec

plank

1×30 s

Week 4 Day 2 (deload week)

hack squat

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

hack squat

2×5

romanian deadlift

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

romanian deadlift

2×5

hanging leg raises

Set
Reps
Rest time
1
10
0 sec

hanging leg raises

1×10

Week 4 Day 3 (deload week)

bench press

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

bench press

2×5

Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
50% TM
18 lbs
10
30 sec

Cable Fly

1×10

side plank

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

side plank

2×30 s