Workout Routine

Free

5/3/1 Triumvirate

by saftbfree

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Press: push(DB Incline) 5x15, pull(Kroc) 5x10, tris whatever you feel

Dead: good morning/hamstring machine 5x15, biceps whatever you feel, abs whatever

Bench: push(bench machine) 5x15, Pull (pull machine) 5x10, front/rear raise superset

Squat: calves 5x15, hip thrusts 5x10

Starting TM is 90% of 1RM.

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

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
70% TM
95 lbs
5
100 sec
3
75% TM
100 lbs
5 +
amrap
Prog. Overload
100 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

overhead press

3×5+

incline 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

incline 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

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

tricep pushdown

3×12

Week 1 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
70% TM
95 lbs
5
100 sec
3
75% TM
100 lbs
5 +
amrap
Prog. Overload
100 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

3×5+

Cable crunch

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

Cable crunch

5×10

Week 1 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
70% TM
95 lbs
5
100 sec
3
75% TM
100 lbs
5 +
amrap
Prog. Overload
100 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

bench press

3×5+

barbell 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

barbell row

5×10

Week 1 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
70% TM
95 lbs
5
100 sec
3
75% TM
100 lbs
5 +
amrap
Prog. Overload
100 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

squat

3×5+

Cable crunch

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

Cable crunch

5×10

Week 2 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
85% TM
115 lbs
3 +
amrap
Prog. Overload
100 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

overhead press

3×3+

barbell 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

barbell row

5×10

Week 2 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
3
240 sec
2
80% TM
110 lbs
3
240 sec
3
85% TM
115 lbs
3 +
amrap
Prog. Overload
238 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

deadlift

3×3+

Cable crunch

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

Cable crunch

5×10

Week 2 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
3
238 sec
2
80% TM
110 lbs
3
240 sec
3
85% TM
115 lbs
3 +
amrap
Prog. Overload
238 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

bench press

3×3+

barbell 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

barbell row

5×10

Week 2 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
3
240 sec
2
80% TM
110 lbs
3
240 sec
3
85% TM
115 lbs
3 +
amrap
Prog. Overload
239 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

squat

3×3+

Cable crunch

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

Cable crunch

5×10

Week 3 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
240 sec
2
90% TM
120 lbs
3
240 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
239 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

overhead press

3 sets

barbell 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

barbell row

5×10

Week 3 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
240 sec
2
90% TM
120 lbs
3
240 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
238 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

deadlift

3 sets

Cable crunch

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

Cable crunch

5×10

Week 3 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
240 sec
2
90% TM
120 lbs
3
240 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
238 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

bench press

3 sets

barbell 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

barbell row

5×10

Week 3 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
240 sec
2
90% TM
120 lbs
3
240 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
239 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

Cable crunch

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

Cable crunch

5×10

Week 4 Day 1 (deload week)

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
239 sec

overhead press

3×5+

barbell 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

barbell row

5×10

Week 4 Day 2 (deload week)

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+

Cable crunch

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

Cable crunch

5×10

Week 4 Day 3 (deload week)

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+

barbell 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

barbell row

5×10

Week 4 Day 4 (deload week)

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+

Cable crunch

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

Cable crunch

5×10