Workout Routine

Free

Big and Bold 5/3/1

by heldjr

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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

seated shoulder 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 %

seated shoulder press

6×5+

T-Bar Rows

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
8
60 sec
2
65% TM
90 lbs
8
60 sec
3
65% TM
90 lbs
8
60 sec
4
65% TM
90 lbs
8
60 sec

T-Bar Rows

4×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15 lbs
8
60 sec
2
65% TM
15 lbs
8
60 sec
3
65% TM
15 lbs
8
60 sec
4
65% TM
15 lbs
8
60 sec

incline bench press

4×8

skull crushers

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

skull crushers

3×10

EZ Bar Curls

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

EZ Bar Curls

3×10

W1 Tuesday

trap bar 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 %

trap bar deadlift

6×5+

front squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
8
60 sec
2
65% TM
90 lbs
8
60 sec
3
65% TM
90 lbs
8
60 sec
4
65% TM
90 lbs
8
60 sec

front squat

4×8

Seated calf raises

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
10
60 sec
2
65% TM
90 lbs
10
60 sec
3
65% TM
90 lbs
10
60 sec
4
65% TM
90 lbs
10
60 sec

Seated calf raises

4×10

leg curl

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

leg curl

3×10

mountain climbers

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

mountain climbers

3×15

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+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
26 lbs
8
60 sec
2
65% TM
26 lbs
8
60 sec
3
65% TM
26 lbs
8
60 sec
4
65% TM
26 lbs
8
60 sec

lat pulldown

4×8

military press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
8
60 sec
2
65% TM
90 lbs
8
60 sec
3
65% TM
90 lbs
8
60 sec
4
65% TM
90 lbs
8
60 sec

military press

4×8

tricep pushdown

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

tricep pushdown

3×10

Dumbbell curls

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

Dumbbell curls

3×10

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+

shrug

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
8
60 sec
2
65% TM
90 lbs
8
60 sec
3
65% TM
90 lbs
8
60 sec
4
65% TM
90 lbs
8
60 sec

shrug

4×8

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
8
60 sec
2
65% TM
90 lbs
8
60 sec
3
65% TM
90 lbs
8
60 sec
4
65% TM
90 lbs
8
60 sec

romanian deadlift

4×8

Standing Calf Raises

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

Standing Calf Raises

3×10

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
50% TM
20 lbs
15
60 sec
2
50% TM
20 lbs
15
60 sec
3
50% TM
20 lbs
15
60 sec

Cable crunch

3×15

W2 Monday

seated shoulder 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
120 sec

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

seated shoulder press

6 sets

T-Bar Rows

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
8
60 sec
2
70% TM
95 lbs
8
60 sec
3
70% TM
95 lbs
8
60 sec
4
70% TM
95 lbs
8
60 sec

T-Bar Rows

4×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
16 lbs
8
60 sec
2
70% TM
16 lbs
8
60 sec
3
70% TM
16 lbs
8
60 sec
4
70% TM
16 lbs
8
60 sec

incline bench press

4×8

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
12
60 sec
2
50% TM
70 lbs
12
60 sec
3
50% TM
70 lbs
12
60 sec

skull crushers

3×12

EZ Bar Curls

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
12
60 sec
2
50% TM
70 lbs
12
60 sec
3
50% TM
70 lbs
12
60 sec

EZ Bar Curls

3×12

W2 Tuesday

trap bar 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 %

trap bar deadlift

6 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
8
60 sec
2
70% TM
95 lbs
8
60 sec
3
70% TM
95 lbs
8
60 sec
4
70% TM
95 lbs
8
60 sec

front squat

4×8

Seated calf raises

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
12
60 sec
2
70% TM
95 lbs
12
60 sec
3
70% TM
95 lbs
12
60 sec
4
70% TM
95 lbs
12
60 sec

Seated calf raises

4×12

leg curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
20 lbs
12
60 sec
2
50% TM
20 lbs
12
60 sec
3
50% TM
20 lbs
12
60 sec

leg curl

3×12

mountain climbers

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

mountain climbers

3×15

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

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
28 lbs
8
60 sec
2
70% TM
28 lbs
8
60 sec
3
70% TM
28 lbs
8
60 sec
4
70% TM
28 lbs
8
60 sec

lat pulldown

4×8

military press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
8
60 sec
2
70% TM
95 lbs
8
60 sec
3
70% TM
95 lbs
8
60 sec
4
70% TM
95 lbs
8
60 sec

military press

4×8

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
50% TM
20 lbs
12
60 sec
2
50% TM
20 lbs
12
60 sec
3
50% TM
20 lbs
12
60 sec

tricep pushdown

3×12

Dumbbell curls

Set
Intensity
Weight
Reps
Rest time
1
50% TM
11 lbs
12
60 sec
2
50% TM
11 lbs
12
60 sec
3
50% TM
11 lbs
12
60 sec

Dumbbell curls

3×12

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

shrug

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
8
60 sec
2
70% TM
95 lbs
8
60 sec
3
70% TM
95 lbs
8
60 sec
4
70% TM
95 lbs
8
60 sec

shrug

4×8

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
8
60 sec
2
70% TM
95 lbs
8
60 sec
3
70% TM
95 lbs
8
60 sec
4
70% TM
95 lbs
8
60 sec

romanian deadlift

4×8

Standing Calf Raises

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

Standing Calf Raises

3×10

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
5% TM
2 lbs
15
60 sec
2
50% TM
20 lbs
15
60 sec
3
50% TM
20 lbs
15
60 sec

Cable crunch

3×15

W3 Monday

seated shoulder 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

seated shoulder press

6 sets

T-Bar Rows

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
8
60 sec
2
75% TM
100 lbs
8
60 sec
3
75% TM
100 lbs
8
60 sec
4
75% TM
100 lbs
8
60 sec

T-Bar Rows

4×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
8
60 sec
2
75% TM
17 lbs
8
60 sec
3
75% TM
17 lbs
8
60 sec
4
75% TM
17 lbs
8
60 sec

incline bench press

4×8

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
12
60 sec
2
50% TM
70 lbs
12
60 sec
3
50% TM
70 lbs
12
60 sec

skull crushers

3×12

EZ Bar Curls

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

EZ Bar Curls

3×10

W3 Tuesday

trap bar 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 %

trap bar deadlift

6 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
8
60 sec
2
75% TM
100 lbs
8
60 sec
3
75% TM
100 lbs
8
60 sec
4
75% TM
100 lbs
8
60 sec

front squat

4×8

Seated calf raises

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
12
60 sec
2
75% TM
100 lbs
12
60 sec
3
75% TM
100 lbs
12
60 sec
4
75% TM
100 lbs
12
60 sec

Seated calf raises

4×12

leg curl

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

leg curl

3×10

mountain climbers

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

mountain climbers

3×15

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

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
8
60 sec
2
75% TM
30 lbs
8
60 sec
3
75% TM
30 lbs
8
60 sec
4
75% TM
30 lbs
8
60 sec

lat pulldown

4×8

military press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
8
60 sec
2
75% TM
100 lbs
8
60 sec
3
75% TM
100 lbs
8
60 sec
4
75% TM
100 lbs
8
60 sec

military press

4×8

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
50% TM
20 lbs
12
60 sec
2
50% TM
20 lbs
12
60 sec
3
50% TM
20 lbs
12
60 sec

tricep pushdown

3×12

Dumbbell curls

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

Dumbbell curls

3×10

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

shrug

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
8
60 sec
2
75% TM
100 lbs
8
60 sec
3
75% TM
100 lbs
8
60 sec
4
75% TM
100 lbs
8
60 sec

shrug

4×8

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
8
60 sec
2
75% TM
100 lbs
8
60 sec
3
75% TM
100 lbs
8
60 sec
4
75% TM
100 lbs
8
60 sec

romanian deadlift

4×8

Standing Calf Raises

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
15
60 sec
2
50% TM
70 lbs
15
60 sec
3
50% TM
70 lbs
15
60 sec

Standing Calf Raises

3×15

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
50% TM
20 lbs
15
60 sec
2
50% TM
20 lbs
15
60 sec
3
50% TM
20 lbs
15
60 sec

Cable crunch

3×15

W4 Monday (deload)

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
5 +
amrap
100 sec

seated shoulder press

3×5+

W4 Tuesday (deload)

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
5 +
amrap
100 sec

trap bar deadlift

3×5+

W4 Thursday (deload)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
5 +
amrap
100 sec

bench press

3×5+

W4 Friday (deload)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
5 +
amrap
100 sec

squat

3×5+