Workout Routine

Free

5/3/1 Triumvirate (Black Iron Beast)

by realmiketalbot

Download free Hardy app

Modified from the Hardy version of 5/3/1 Triumvirate to more closely reflect the version on Black Iron Beast.

I've also added some accessory lifts, so anything beyond the 3rd lift on each day is always optional.

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
50% TM
75 lbs
10
120 sec
2
60% TM
90 lbs
5
120 sec
3
65% TM
100 lbs
5
180 sec
4
75% TM
115 lbs
5
180 sec
5
85% TM
130 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

overhead press

5 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

dip

5×15

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

neutral grip pull up

5×10

skull crushers

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

skull crushers

3×10

Week 1 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
120 sec
2
60% TM
90 lbs
5
120 sec
3
65% TM
100 lbs
5
180 sec
4
75% TM
115 lbs
5
180 sec
5
85% TM
130 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

deadlift

5 sets

good morning

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

good morning

5×15

hanging leg raises

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
4
15
100 sec
5
15
100 sec

hanging leg raises

5×15

elevated glute bridge

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

elevated glute bridge

3×10

leg curl

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

leg curl

3×10

Week 1 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
120 sec
2
60% TM
90 lbs
5
120 sec
3
65% TM
100 lbs
5
180 sec
4
75% TM
115 lbs
5
180 sec
5
85% TM
130 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

bench press

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

bench press

5×15

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

dumbbell row

5×10

cambered bar curl

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

cambered bar curl

3×10

Week 1 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
120 sec
2
60% TM
90 lbs
5
120 sec
3
65% TM
100 lbs
5
180 sec
4
75% TM
115 lbs
5
180 sec
5
85% TM
130 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

squat

5 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec
4
–
–
15
120 sec
5
–
–
15
120 sec

leg press

5×15

glute ham raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

glute ham raise

5×10

leg extension

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

leg extension

3×10

Cable crunch

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

Cable crunch

3×10

Week 2 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
120 sec
2
60% TM
90 lbs
5
120 sec
3
70% TM
105 lbs
3
180 sec
4
80% TM
120 lbs
3
180 sec
5
90% TM
135 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

overhead press

5 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

dip

5×15

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

neutral grip pull up

5×10

skull crushers

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

skull crushers

3×10

Week 2 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
120 sec
2
60% TM
90 lbs
5
120 sec
3
70% TM
105 lbs
3
180 sec
4
80% TM
120 lbs
3
180 sec
5
90% TM
135 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

deadlift

5 sets

good morning

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

good morning

5×15

hanging leg raises

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
4
15
100 sec
5
15
100 sec

hanging leg raises

5×15

elevated glute bridge

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

elevated glute bridge

3×10

leg curl

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

leg curl

3×10

Week 2 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
120 sec
2
60% TM
90 lbs
5
120 sec
3
70% TM
105 lbs
3
180 sec
4
80% TM
120 lbs
3
180 sec
5
90% TM
135 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

bench press

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

bench press

5×15

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

dumbbell row

5×10

cambered bar curl

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

cambered bar curl

3×10

Week 2 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
120 sec
2
60% TM
90 lbs
5
120 sec
3
70% TM
105 lbs
3
180 sec
4
80% TM
120 lbs
3
180 sec
5
90% TM
135 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

squat

5 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

leg press

5×15

glute ham raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

glute ham raise

5×10

leg extension

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

leg extension

3×10

Cable crunch

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

Cable crunch

3×10

Week 3 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
120 sec
2
60% TM
90 lbs
5
120 sec
3
75% TM
115 lbs
5
180 sec
4
85% TM
130 lbs
3
180 sec
5
95% TM
145 lbs
1 +
amrap
Prog. Overload
180 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
Extra 3+ reps, increase TM by 20 lbs

overhead press

5 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

dip

5×15

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

neutral grip pull up

5×10

skull crushers

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

skull crushers

3×10

Week 3 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
120 sec
2
60% TM
90 lbs
5
120 sec
3
75% TM
115 lbs
5
180 sec
4
85% TM
130 lbs
3
180 sec
5
95% TM
145 lbs
1 +
amrap
Prog. Overload
180 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
Extra 3+ reps, increase TM by 20 lbs

deadlift

5 sets

good morning

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

good morning

5×15

hanging leg raises

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
4
15
100 sec
5
15
100 sec

hanging leg raises

5×15

elevated glute bridge

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

elevated glute bridge

3×10

leg curl

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

leg curl

3×10

Week 3 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
120 sec
2
60% TM
90 lbs
5
120 sec
3
75% TM
115 lbs
5
180 sec
4
85% TM
130 lbs
3
180 sec
5
95% TM
145 lbs
1 +
amrap
Prog. Overload
180 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
Extra 3+ reps, increase TM by 20 lbs

bench press

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

bench press

5×15

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

dumbbell row

5×10

cambered bar curl

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

cambered bar curl

3×10

Week 3 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
120 sec
2
60% TM
90 lbs
5
120 sec
3
75% TM
115 lbs
5
180 sec
4
85% TM
130 lbs
3
180 sec
5
95% TM
145 lbs
1 +
amrap
Prog. Overload
180 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
Extra 3+ reps, increase TM by 20 lbs

squat

5 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

leg press

5×15

glute ham raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

glute ham raise

5×10

leg extension

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

leg extension

3×10

Cable crunch

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

Cable crunch

3×10

Week 4 Day 1 (deload week)

overhead press

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

overhead press

3×5

dip

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

dip

3×15

neutral grip pull up

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

neutral grip pull up

3×10

Week 4 Day 2 (deload week)

deadlift

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

deadlift

3×5

good morning

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

good morning

3×10

hanging leg raises

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

hanging leg raises

3×15

Week 4 Day 3 (deload week)

bench press

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

bench press

3×5

bench press

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

bench press

3×15

dumbbell row

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

dumbbell row

3×10

Week 4 Day 4 (deload week)

squat

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

squat

3×5

leg press

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

leg press

3×10

glute ham raise

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

glute ham raise

3×10