Workout Routine

Free

D & S 5/3/1

by davidgilroy

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

3 x 5 (Day 1)

bench press

Set
Intensity
Weight
Reps
Rest time
1
35% TM
55 lbs
10
100 sec
2
65% TM
100 lbs
5
100 sec
3
75% TM
115 lbs
5
100 sec
4
85% TM
130 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

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

bench press

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
35% TM
55 lbs
10
100 sec
2
65% TM
100 lbs
5
100 sec
3
75% TM
115 lbs
5
100 sec
4
85% TM
130 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

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

squat

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10
100 sec
2
100% TM
45 lbs
10
100 sec
3
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

seated cable row

3×10+

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
15
100 sec
2
100% TM
150 lbs
15
100 sec
3
100% TM
150 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

hip thrust

3×15+

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10
100 sec
2
100% TM
45 lbs
10
100 sec
3
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

Cable crunch

3×10+

Torso Rotation

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10
100 sec
2
100% TM
45 lbs
10
100 sec
3
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

Torso Rotation

3×10+

Happy Flappies

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10
100 sec
2
100% TM
45 lbs
10
100 sec
3
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

Happy Flappies

3×10+

Hip Adductors

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
15
100 sec
2
100% TM
45 lbs
15
100 sec
3
100% TM
45 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

Hip Adductors

3×15+

Hip Abductors

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
15
100 sec
2
100% TM
45 lbs
15
100 sec
3
100% TM
45 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

Hip Abductors

3×15+

Cardio

Set
Time
Rest time
1
30 sec
100 sec

Cardio

1×30 s

3 x 5 (Day 2)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
35% TM
55 lbs
10
100 sec
2
65% TM
100 lbs
5
100 sec
3
75% TM
115 lbs
5
100 sec
4
85% TM
130 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

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

overhead press

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
35% TM
55 lbs
10
100 sec
2
65% TM
100 lbs
5
100 sec
3
75% TM
115 lbs
5
100 sec
4
85% TM
130 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

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

deadlift

4 sets

pullup

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

pullup

3×5

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10
100 sec
2
100% TM
45 lbs
10
100 sec
3
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 4 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

Cable crunch

3×10+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10
100 sec
2
100% TM
45 lbs
10
100 sec
3
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

tricep pushdown

3×10+

Torso Rotation

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10
100 sec
2
100% TM
45 lbs
10
100 sec
3
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

Torso Rotation

3×10+

Hip Adductors

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
15
100 sec
2
100% TM
45 lbs
15
100 sec
3
100% TM
45 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

Hip Adductors

3×15+

Hip Abductors

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
15
100 sec
2
100% TM
45 lbs
15
100 sec
3
100% TM
45 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

Hip Abductors

3×15+

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10
100 sec
2
100% TM
150 lbs
10
100 sec
3
100% TM
150 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

wrist curl

3×10+

Cardio

Set
Time
Rest time
1
30 sec
100 sec

Cardio

1×30 s

3 x 3 (Day 3)

bench press

Set
Intensity
Weight
Reps
Rest time
1
35% TM
55 lbs
10
100 sec
2
70% TM
105 lbs
3
100 sec
3
80% TM
120 lbs
3
100 sec
4
90% TM
135 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

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

bench press

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
35% TM
55 lbs
10
100 sec
2
70% TM
105 lbs
3
100 sec
3
80% TM
120 lbs
3
100 sec
4
90% TM
135 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

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

squat

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10
100 sec
2
100% TM
45 lbs
10
100 sec
3
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

seated cable row

3×10+

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
15
100 sec
2
100% TM
150 lbs
15
100 sec
3
100% TM
150 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

hip thrust

3×15+

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10
100 sec
2
100% TM
45 lbs
10
100 sec
3
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

Cable crunch

3×10+

Torso Rotation

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10
100 sec
2
100% TM
45 lbs
10
100 sec
3
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

Torso Rotation

3×10+

Happy Flappies

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10
100 sec
2
100% TM
45 lbs
10
100 sec
3
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

Happy Flappies

3×10+

Hip Adductors

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
15
100 sec
2
100% TM
45 lbs
15
100 sec
3
100% TM
45 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

Hip Adductors

3×15+

Hip Abductors

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
15
100 sec
2
100% TM
45 lbs
15
100 sec
3
100% TM
45 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

Hip Abductors

3×15+

Cardio

Set
Time
Rest time
1
30 sec
100 sec

Cardio

1×30 s

3 x 3 (Day 4)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
35% TM
55 lbs
10
100 sec
2
70% TM
105 lbs
3
100 sec
3
80% TM
120 lbs
3
100 sec
4
90% TM
135 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

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

overhead press

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
35% TM
55 lbs
10
100 sec
2
70% TM
105 lbs
3
100 sec
3
80% TM
120 lbs
3
100 sec
4
90% TM
135 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

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

deadlift

4 sets

pullup

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

pullup

3×5

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10
100 sec
2
100% TM
45 lbs
10
100 sec
3
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

Cable crunch

3×10+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10
100 sec
2
100% TM
45 lbs
10
100 sec
3
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

tricep pushdown

3×10+

Torso Rotation

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10
100 sec
2
100% TM
45 lbs
10
100 sec
3
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

Torso Rotation

3×10+

Hip Adductors

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
15
100 sec
2
100% TM
45 lbs
15
100 sec
3
100% TM
45 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

Hip Adductors

3×15+

Hip Abductors

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
15
100 sec
2
100% TM
45 lbs
15
100 sec
3
100% TM
45 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

Hip Abductors

3×15+

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10
100 sec
2
100% TM
150 lbs
10
100 sec
3
100% TM
150 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

wrist curl

3×10+

Cardio

Set
Time
Rest time
1
30 sec
100 sec

Cardio

1×30 s

5/3/1 (Day 5)

bench press

Set
Intensity
Weight
Reps
Rest time
1
35% TM
55 lbs
10
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 lbs
3
100 sec
4
95% TM
145 lbs
1 +
amrap
Prog. Overload
100 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

bench press

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
35% TM
55 lbs
10
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 lbs
3
100 sec
4
95% TM
145 lbs
1 +
amrap
Prog. Overload
100 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

squat

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10
100 sec
2
100% TM
45 lbs
10
100 sec
3
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

seated cable row

3×10+

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
15
100 sec
2
100% TM
150 lbs
15
100 sec
3
100% TM
150 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

hip thrust

3×15+

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10
100 sec
2
100% TM
45 lbs
10
100 sec
3
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

Cable crunch

3×10+

Torso Rotation

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10
100 sec
2
100% TM
45 lbs
10
100 sec
3
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

Torso Rotation

3×10+

Happy Flappies

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10
100 sec
2
100% TM
45 lbs
10
100 sec
3
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

Happy Flappies

3×10+

Hip Adductors

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
15
100 sec
2
100% TM
45 lbs
15
100 sec
3
100% TM
45 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

Hip Adductors

3×15+

Hip Abductors

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
15
100 sec
2
100% TM
45 lbs
15
100 sec
3
100% TM
45 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

Hip Abductors

3×15+

Cardio

Set
Time
Rest time
1
30 sec
100 sec

Cardio

1×30 s

5/3/1 (Day 6)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
35% TM
55 lbs
10
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 lbs
3
100 sec
4
95% TM
145 lbs
1 +
amrap
Prog. Overload
100 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

overhead press

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
35% TM
55 lbs
10
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 lbs
3
100 sec
4
95% TM
145 lbs
1 +
amrap
Prog. Overload
100 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

deadlift

4 sets

pullup

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

pullup

3×5

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10
100 sec
2
100% TM
45 lbs
10
100 sec
3
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

Cable crunch

3×10+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10
100 sec
2
100% TM
45 lbs
10
100 sec
3
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

tricep pushdown

3×10+

Torso Rotation

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10
100 sec
2
100% TM
45 lbs
10
100 sec
3
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

Torso Rotation

3×10+

Hip Adductors

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
15
100 sec
2
100% TM
45 lbs
15
100 sec
3
100% TM
45 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

Hip Adductors

3×15+

Hip Abductors

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
15
100 sec
2
100% TM
45 lbs
15
100 sec
3
100% TM
45 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

Hip Abductors

3×15+

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10
100 sec
2
100% TM
150 lbs
10
100 sec
3
100% TM
150 lbs
10
100 sec

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

wrist curl

3×10

Cardio

Set
Time
Rest time
1
30 sec
100 sec

Cardio

1×30 s