Workout Routine

Free

5/3/1 Triumvirate

by heldjr

Download free Hardy app

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

W1 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
120 sec
2
50% TM
70 lbs
5
120 sec
3
60% TM
80 lbs
5
120 sec
4
65% TM
90 lbs
5
120 sec
5
75% TM
100 lbs
5
120 sec
6
85% TM
115 lbs
5 +
amrap
Prog. Overload
120 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 %

military press

6×5+

military press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
120 sec
2
65% TM
90 lbs
5
120 sec
3
65% TM
90 lbs
5
120 sec
4
65% TM
90 lbs
5
120 sec
5
65% TM
90 lbs
5
120 sec

military press

5×5

Dips

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

Dips

5×15

Pull-up

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec
4
10
60 sec
5
10
60 sec

Pull-up

5×10

W1 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
120 sec
2
50% TM
70 lbs
5
120 sec
3
60% TM
80 lbs
5
120 sec
4
65% TM
90 lbs
5
120 sec
5
75% TM
100 lbs
5
120 sec
6
85% TM
115 lbs
5 +
amrap
Prog. Overload
120 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

6×5+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
120 sec
2
65% TM
90 lbs
5
120 sec
3
65% TM
90 lbs
5
120 sec
4
65% TM
90 lbs
5
120 sec
5
65% TM
90 lbs
5
120 sec

deadlift

5×5

Kettlebell Swings

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
5
–
–
12
60 sec

Kettlebell Swings

5×12

hanging leg raises

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

hanging leg raises

5×15

W1 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
120 sec
2
50% TM
70 lbs
5
120 sec
3
60% TM
80 lbs
5
120 sec
4
65% TM
90 lbs
5
120 sec
5
75% TM
100 lbs
5
120 sec
6
85% TM
115 lbs
5 +
amrap
Prog. Overload
120 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

6×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
120 sec
2
65% TM
90 lbs
5
120 sec
3
65% TM
90 lbs
5
120 sec
4
65% TM
90 lbs
5
120 sec
5
65% TM
90 lbs
5
120 sec

bench press

5×5

Inverted Rows

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

Inverted Rows

5×10

push-ups

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

push-ups

5×15

W1 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
120 sec
2
50% TM
70 lbs
5
120 sec
3
60% TM
80 lbs
5
120 sec
4
65% TM
90 lbs
5
120 sec
5
75% TM
100 lbs
5
120 sec
6
85% TM
115 lbs
5 +
amrap
Prog. Overload
120 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

6×5+

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
120 sec
2
65% TM
90 lbs
5
120 sec
3
65% TM
90 lbs
5
120 sec
4
65% TM
90 lbs
5
120 sec
5
65% TM
90 lbs
5
120 sec

squat

5×5

skull crushers

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

skull crushers

5×10

mountain climbers

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

mountain climbers

5×15

W2 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
120 sec
2
50% TM
70 lbs
5
120 sec
3
60% TM
80 lbs
5
120 sec
4
70% TM
95 lbs
3
120 sec
5
80% TM
110 lbs
3
120 sec
6
90% TM
120 lbs
3 +
amrap
Prog. Overload
120 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 %

military press

6 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
5
120 sec
2
70% TM
95 lbs
5
120 sec
3
70% TM
95 lbs
5
120 sec
4
70% TM
95 lbs
5
120 sec
5
70% TM
95 lbs
5
120 sec

military press

5×5

Dips

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

Dips

5×15

Pull-up

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec
4
10
60 sec
5
10
60 sec

Pull-up

5×10

W2 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
120 sec
2
50% TM
70 lbs
5
120 sec
3
60% TM
80 lbs
5
120 sec
4
70% TM
95 lbs
3
120 sec
5
80% TM
110 lbs
3
120 sec
6
90% TM
120 lbs
3 +
amrap
Prog. Overload
120 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

6 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
5
120 sec
2
70% TM
95 lbs
5
120 sec
3
70% TM
95 lbs
5
120 sec
4
70% TM
95 lbs
5
120 sec
5
70% TM
95 lbs
5
120 sec

deadlift

5×5

Kettlebell Swings

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
5
–
–
12
60 sec

Kettlebell Swings

5×12

hanging leg raises

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

hanging leg raises

5×15

W2 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
120 sec
2
50% TM
70 lbs
5
120 sec
3
60% TM
80 lbs
5
120 sec
4
70% TM
95 lbs
3
120 sec
5
80% TM
110 lbs
3
120 sec
6
90% TM
120 lbs
3 +
amrap
Prog. Overload
120 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

6 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
5
120 sec
2
70% TM
95 lbs
5
120 sec
3
70% TM
95 lbs
5
120 sec
4
70% TM
95 lbs
5
120 sec
5
70% TM
95 lbs
5
120 sec

bench press

5×5

Inverted Rows

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

Inverted Rows

5×10

push-ups

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

push-ups

5×15

W2 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
120 sec
2
50% TM
70 lbs
5
120 sec
3
60% TM
80 lbs
5
120 sec
4
70% TM
95 lbs
3
120 sec
5
80% TM
110 lbs
3
120 sec
6
90% TM
120 lbs
3 +
amrap
Prog. Overload
120 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

6 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
5
120 sec
2
70% TM
95 lbs
5
120 sec
3
70% TM
95 lbs
5
120 sec
4
70% TM
95 lbs
5
120 sec
5
70% TM
95 lbs
5
120 sec

squat

5×5

skull crushers

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

skull crushers

5×10

mountain climbers

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

mountain climbers

5×15

W3 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
60 lbs
5
120 sec
2
55% TM
75 lbs
5
120 sec
3
65% TM
90 lbs
5
120 sec
4
75% TM
100 lbs
5
120 sec
5
85% TM
115 lbs
3
120 sec
6
95% TM
130 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
Extra 3+ reps, increase TM by 10 lbs

military press

6 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
120 sec
2
75% TM
100 lbs
5
120 sec
3
75% TM
100 lbs
5
120 sec
4
75% TM
100 lbs
5
120 sec
5
75% TM
100 lbs
5
120 sec

military press

5×5

Dips

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

Dips

5×15

Pull-up

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec
4
10
60 sec
5
10
60 sec

Pull-up

5×10

W3 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
45% TM
60 lbs
5
120 sec
2
55% TM
75 lbs
5
120 sec
3
65% TM
90 lbs
5
120 sec
4
75% TM
100 lbs
5
120 sec
5
85% TM
115 lbs
3
120 sec
6
95% TM
130 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
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

6 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
120 sec
2
75% TM
100 lbs
5
120 sec
3
75% TM
100 lbs
5
120 sec
4
75% TM
100 lbs
5
120 sec
5
75% TM
100 lbs
5
120 sec

deadlift

5×5

Kettlebell Swings

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec
5
–
–
12
60 sec

Kettlebell Swings

5×12

hanging leg raises

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

hanging leg raises

5×15

W3 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
60 lbs
5
120 sec
2
55% TM
75 lbs
5
120 sec
3
65% TM
90 lbs
5
120 sec
4
75% TM
100 lbs
5
120 sec
5
85% TM
115 lbs
3
120 sec
6
95% TM
130 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
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

6 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
120 sec
2
75% TM
100 lbs
5
120 sec
3
75% TM
100 lbs
5
120 sec
4
75% TM
100 lbs
5
120 sec
5
75% TM
100 lbs
5
120 sec

bench press

5×5

Inverted Rows

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

Inverted Rows

5×10

push-ups

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

push-ups

5×15

W3 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
45% TM
60 lbs
5
120 sec
2
55% TM
75 lbs
5
120 sec
3
65% TM
90 lbs
5
120 sec
4
75% TM
100 lbs
5
120 sec
5
85% TM
115 lbs
3
120 sec
6
95% TM
130 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
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

6 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
120 sec
2
75% TM
100 lbs
5
120 sec
3
75% TM
100 lbs
5
120 sec
4
75% TM
100 lbs
5
120 sec
5
75% TM
100 lbs
5
120 sec

squat

5×5

skull crushers

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

skull crushers

5×10

mountain climbers

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

mountain climbers

5×15

W4 Monday (deload)

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
10
120 sec
2
50% TM
70 lbs
10
120 sec
3
60% TM
80 lbs
10
120 sec

military press

3×10

Dips

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

Dips

3×15

Pull-up

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

Pull-up

3×10

W4 Tuesday (deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
10
120 sec
2
50% TM
70 lbs
10
120 sec
3
60% TM
80 lbs
10
120 sec

deadlift

3×10

Kettlebell Swings

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

Kettlebell Swings

3×12

hanging leg raises

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

hanging leg raises

3×15

W4 Thursday (deload)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
10
120 sec
2
50% TM
70 lbs
10
120 sec
3
60% TM
80 lbs
10
120 sec

bench press

3×10

push-ups

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

push-ups

3×15

One Arm Dumbbell Row

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

One Arm Dumbbell Row

3×10

W4 Friday (deload)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
10
120 sec
2
50% TM
70 lbs
10
120 sec
3
60% TM
80 lbs
10
120 sec

squat

3×10

leg press

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

leg press

3×15

skull crushers

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

skull crushers

3×10