Workout Routine

Free

Beyond 531 1.1

by Mkephart

Download free Hardy app

Modified from Jim Wendler (2013)

Doing the “Dynamic” and “Accessory” like CrossFit METCONS. It is a work in progress. Note: 1 Ruck rep = 1 mile

https://www.t-nation.com/workouts/beyond-5-3-1-program-1-1/

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

Defranco Agile 8

Set
Time
Rest time
1
30 sec
100 sec

Defranco Agile 8

1×30 s

Echo Bike Calories

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

Echo Bike Calories

3×5

Box jump

Set
Reps
Rest time
1
5
0 sec
2
5
0 sec
3
5
0 sec

Box jump

3×5

Kettlebell Swings

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

Kettlebell Swings

3×10

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
60 sec
2
80% TM
110 lbs
3
60 sec
3
90% TM
120 lbs
3 +
amrap
60 sec

squat

3×3+

bench press

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

bench press

5×5

pullup

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

pullup

5×10

farmer's carry

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

farmer's carry

5×10

dip

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

dip

5×10

Week 1 Day 2

Weighted Ruck

Set
Intensity
Weight
Reps
Rest time
1
–
–
2
0 sec

Weighted Ruck

1×2

Defranco Agile 8

Set
Time
Rest time
1
30 sec
100 sec

Defranco Agile 8

1×30 s

Week 1 Day 3

Defranco Agile 8

Set
Time
Rest time
1
30 sec
100 sec

Defranco Agile 8

1×30 s

Ski Erg

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

Ski Erg

2×10

Medicine Ball Ball Throws

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec

Medicine Ball Ball Throws

2×10

Devil Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
0 sec
2
–
–
5
0 sec

Devil Press

2×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
60 sec
2
80% TM
110 lbs
3
60 sec
3
90% TM
120 lbs
3 +
amrap
60 sec

deadlift

3×3+

push press

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

push press

5×5

Barbell curls

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

Barbell curls

3×10

Back raises

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

Back raises

3×15

Band pull apart

Set
Reps
Rest time
1
33
0 sec
2
33
0 sec
3
34
0 sec

Band pull apart

3 sets

Week 1 Day 4

Weighted Ruck

Set
Intensity
Weight
Reps
Rest time
1
–
–
2
0 sec

Weighted Ruck

1×2

Defranco Agile 8

Set
Time
Rest time
1
30 sec
100 sec

Defranco Agile 8

1×30 s

Week 1 Day 5

Defranco Agile 8

Set
Time
Rest time
1
30 sec
100 sec

Defranco Agile 8

1×30 s

Standing Long Jump

Set
Reps
Rest time
1
5
0 sec
2
5
0 sec
3
5
0 sec

Standing Long Jump

3×5

mountain climbers

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

mountain climbers

3×20

push-ups

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

push-ups

3×10

squat

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

squat

5×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
60 sec
2
80% TM
110 lbs
3
60 sec
3
90% TM
120 lbs
3 +
amrap
60 sec

bench press

3×3+

GHD

Set
Reps
Rest time
1
21
0 sec
2
15
0 sec
3
9
0 sec

GHD

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
21
0 sec
2
–
–
15
0 sec
3
–
–
9
0 sec

pullup

3 sets

push-ups

Set
Reps
Rest time
1
21
0 sec
2
15
0 sec
3
9
0 sec

push-ups

3 sets

Week 1 Day 6

Weighted Ruck

Set
Intensity
Weight
Reps
Rest time
1
–
–
2
0 sec

Weighted Ruck

1×2

Defranco Agile 8

Set
Time
Rest time
1
30 sec
100 sec

Defranco Agile 8

1×30 s

Week 2 Day 1

Defranco Agile 8

Set
Time
Rest time
1
0 sec
100 sec

Defranco Agile 8

1×0 s

Medicine Ball Slam

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec

Medicine Ball Slam

1×15

deadlift

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

deadlift

5×3

push press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
60 sec
2
80% TM
110 lbs
3
60 sec
3
90% TM
120 lbs
3 +
amrap
60 sec

push press

3×3+

Barbell curls

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

Barbell curls

3×10

Back raises

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

Back raises

3×15

Band pull apart

Set
Reps
Rest time
1
34
0 sec
2
33
0 sec
3
33
0 sec

Band pull apart

3 sets

Week 2 Day 2

Weighted Ruck

Set
Intensity
Weight
Reps
Rest time
1
–
–
2
0 sec

Weighted Ruck

1×2

Defranco Agile 8

Set
Time
Rest time
1
30 sec
100 sec

Defranco Agile 8

1×30 s

Week 2 Day 3

Defranco Agile 8

Set
Time
Rest time
1
30 sec
100 sec

Defranco Agile 8

1×30 s

Box jump

Set
Reps
Rest time
1
5
0 sec
2
5
0 sec
3
5
0 sec

Box jump

3×5

push-ups

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

push-ups

3×10

pullup

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

pullup

3×5

Air Squat

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

Air Squat

3×15

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
60 sec
2
75% TM
100 lbs
5
60 sec
3
85% TM
115 lbs
5 +
amrap
60 sec

squat

3×5+

bench press

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

bench press

5×5

pullup

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

pullup

3×15

burpees

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

burpees

3×15

push-ups

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

push-ups

3×15

Week 2 Day 4

Weighted Ruck

Set
Intensity
Weight
Reps
Rest time
1
–
–
2
0 sec

Weighted Ruck

1×2

Defranco Agile 8

Set
Time
Rest time
1
0 sec
100 sec

Defranco Agile 8

1×0 s

Week 2 Day 5

Devil Press

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

Devil Press

3×5

pullup

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

pullup

3×5

push-ups

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

push-ups

3×10

Air Squat

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

Air Squat

3×15

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
3
60 sec
2
75% TM
100 lbs
3
60 sec
3
85% TM
115 lbs
3 +
amrap
60 sec

deadlift

3×3+

push press

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

push press

5×5

Barbell curls

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

Barbell curls

3×10

Back raises

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

Back raises

3×15

Band pull apart

Set
Reps
Rest time
1
34
0 sec
2
33
0 sec
3
33
0 sec

Band pull apart

3 sets

Week 2 Day 6

Weighted Ruck

Set
Intensity
Weight
Reps
Rest time
1
–
–
2
0 sec

Weighted Ruck

1×2

Defranco Agile 8

Set
Time
Rest time
1
30 sec
0 sec

Defranco Agile 8

1×30 s

Week 3 Day 1

Defranco Agile 8

Set
Time
Rest time
1
30 sec
0 sec

Defranco Agile 8

1×30 s

Standing Long Jump

Set
Reps
Rest time
1
5
0 sec
2
5
0 sec
3
5
0 sec

Standing Long Jump

3×5

pullup

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

pullup

3×5

push-ups

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

push-ups

3×10

Air Squat

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

Air Squat

3×15

squat

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

squat

5×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
60 sec
2
75% TM
100 lbs
5
60 sec
3
85% TM
115 lbs
5 +
amrap
60 sec

bench press

3×5+

pullup

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

pullup

3×12

Side bend

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

Side bend

3×10

tricep pushdown

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

tricep pushdown

3×15

Week 3 Day 2

Weighted Ruck

Set
Intensity
Weight
Reps
Rest time
1
–
–
2
0 sec

Weighted Ruck

1×2

Defranco Agile 8

Set
Time
Rest time
1
30 sec
0 sec

Defranco Agile 8

1×30 s

Week 3 Day 3

Defranco Agile 8

Set
Time
Rest time
1
30 sec
0 sec

Defranco Agile 8

1×30 s

Medicine Ball Slam

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

Medicine Ball Slam

3×5

pullup

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

pullup

3×5

push-ups

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

push-ups

3×10

Air Squat

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

Air Squat

3×15

deadlift

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

deadlift

5×3

push press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
60 sec
2
75% TM
100 lbs
5
60 sec
3
85% TM
115 lbs
5 +
amrap
60 sec

push press

3×5+

Barbell curls

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

Barbell curls

3×10

Back raises

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

Back raises

3×15

Band pull apart

Set
Reps
Rest time
1
34
0 sec
2
33
0 sec
3
33
0 sec

Band pull apart

3 sets

Week 3 Day 4

Weighted Ruck

Set
Intensity
Weight
Reps
Rest time
1
–
–
2
0 sec

Weighted Ruck

1×2

Defranco Agile 8

Set
Time
Rest time
1
30 sec
0 sec

Defranco Agile 8

1×30 s

Week 3 Day 5

Defranco Agile 8

Set
Time
Rest time
1
30 sec
0 sec

Defranco Agile 8

1×30 s

Box jump

Set
Reps
Rest time
1
5
0 sec
2
5
0 sec
3
5
0 sec

Box jump

3×5

pullup

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

pullup

3×5

push-ups

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

push-ups

3×10

Air Squat

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

Air Squat

3×15

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
60 sec
2
85% TM
115 lbs
3
60 sec
3
95% TM
130 lbs
1 +
amrap
60 sec

squat

3 sets

bench press

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

bench press

5×5

pullup

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

pullup

3×12

Side bend

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

Side bend

3×10

tricep pushdown

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

tricep pushdown

3×15

Week 3 Day 6

Weighted Ruck

Set
Intensity
Weight
Reps
Rest time
1
–
–
2
0 sec

Weighted Ruck

1×2

Defranco Agile 8

Set
Time
Rest time
1
30 sec
100 sec

Defranco Agile 8

1×30 s

Week 4 Day 1

Devil Press

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

Devil Press

3×5

pullup

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

pullup

3×5

push-ups

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

push-ups

3×10

Air Squat

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

Air Squat

3×15

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
3
60 sec
2
85% TM
115 lbs
3
60 sec
3
95% TM
130 lbs
1 +
amrap
60 sec

deadlift

3 sets

push press

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

push press

5×5

Barbell curls

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

Barbell curls

3×10

Back raises

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

Back raises

3×15

Band pull apart

Set
Reps
Rest time
1
34
0 sec
2
33
0 sec
3
33
0 sec

Band pull apart

3 sets

Week 4 Day 2

Weighted Ruck

Set
Intensity
Weight
Reps
Rest time
1
–
–
2
0 sec

Weighted Ruck

1×2

Defranco Agile 8

Set
Time
Rest time
1
30 sec
0 sec

Defranco Agile 8

1×30 s

Week 4 Day 3

Defranco Agile 8

Set
Time
Rest time
1
30 sec
0 sec

Defranco Agile 8

1×30 s

Standing Long Jump

Set
Reps
Rest time
1
5
0 sec
2
5
0 sec
3
5
0 sec

Standing Long Jump

3×5

v-ups

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

v-ups

3×10

Kettlebell Swings

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

Kettlebell Swings

3×15

squat

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

squat

5×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
60 sec
2
85% TM
115 lbs
3
60 sec
3
95% TM
130 lbs
1 +
amrap
60 sec

bench press

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
17
0 sec
2
–
–
17
0 sec
3
–
–
17
0 sec

pullup

3×17

Side bend

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

Side bend

3×10

tricep pushdown

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

tricep pushdown

3×15

Week 4 Day 4

Weighted Ruck

Set
Intensity
Weight
Reps
Rest time
1
–
–
2
0 sec

Weighted Ruck

1×2

Defranco Agile 8

Set
Time
Rest time
1
30 sec
0 sec

Defranco Agile 8

1×30 s

Week 4 Day 5

Medicine Ball Slam

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

Medicine Ball Slam

3×5

pullup

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

pullup

3×5

push-ups

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

push-ups

3×10

Air Squat

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

Air Squat

3×15

deadlift

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

deadlift

5×3

push press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
60 sec
2
85% TM
115 lbs
3
60 sec
3
95% TM
130 lbs
1 +
amrap
60 sec

push press

3 sets

Barbell curls

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

Barbell curls

3×10

Back raises

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

Back raises

3×15

Band pull apart

Set
Reps
Rest time
1
34
0 sec
2
33
0 sec
3
33
0 sec

Band pull apart

3 sets

Week 4 Day 6

Weighted Ruck

Set
Intensity
Weight
Reps
Rest time
1
–
–
2
0 sec

Weighted Ruck

1×2

Defranco Agile 8

Set
Time
Rest time
1
30 sec
0 sec

Defranco Agile 8

1×30 s