Workout Routine

Free

jenny 2-day 5/3/1 Routine

by wangtn

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

Workouts

W1 Monday

overhead press

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

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

overhead press

6 sets

hip thrust

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

hip thrust

6 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10
90 sec
2
100% TM
150 lbs
10
90 sec
3
100% TM
150 lbs
10 +
amrap
Prog. Overload
90 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

barbell row

3×10+

dip

Set
Intensity
Weight
Reps
Rest time
1
100% TM
110 lbs
10
100 sec
2
100% TM
110 lbs
10
100 sec
3
100% TM
110 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 5 lbs

dip

3×10+

W1 Thursday

squat

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

squat

6 sets

Incline dumbbell press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
10 lbs
5
60 sec
2
50% TM
13 lbs
5
60 sec
3
55% TM
14 lbs
3
60 sec
4
65% TM
16 lbs
5
100 sec
5
70% TM
18 lbs
5
100 sec
6
80% TM
20 lbs
5 +
amrap
100 sec

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

Incline dumbbell press

6 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
100% TM
110 lbs
10
100 sec
2
100% TM
110 lbs
10
100 sec
3
100% TM
110 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

chinup

3×10+

romanian deadlift

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

romanian deadlift

3×10+

W2 Monday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
55% TM
85 lbs
3
60 sec
4
65% TM
100 lbs
3
100 sec
5
75% TM
115 lbs
3
100 sec
6
85% TM
130 lbs
3 +
amrap
100 sec

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

overhead press

6 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
55% TM
85 lbs
3
60 sec
4
65% TM
100 lbs
3
100 sec
5
75% TM
115 lbs
3
100 sec
6
85% TM
130 lbs
3 +
amrap
100 sec

hip thrust

6 sets

barbell row

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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

barbell row

3×10+

dip

Set
Intensity
Weight
Reps
Rest time
1
100% TM
110 lbs
10
100 sec
2
100% TM
110 lbs
10
100 sec
3
100% TM
110 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 5 lbs

dip

3×10+

W2 Thursday

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
55% TM
85 lbs
3
60 sec
4
65% TM
100 lbs
3
100 sec
5
75% TM
115 lbs
3
100 sec
6
85% TM
130 lbs
3 +
amrap
100 sec

squat

6 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
3
60 sec
2
50% TM
75 lbs
3
60 sec
3
55% TM
85 lbs
3
60 sec
4
65% TM
100 lbs
3
100 sec
5
75% TM
115 lbs
3
100 sec
6
85% TM
130 lbs
3 +
amrap
100 sec

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

incline bench press

6×3+

chinup

Set
Intensity
Weight
Reps
Rest time
1
100% TM
110 lbs
10
100 sec
2
100% TM
110 lbs
10
100 sec
3
100% TM
110 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

chinup

3×10+

romanian deadlift

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

romanian deadlift

3×10+

W3 Monday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
55% TM
85 lbs
3
60 sec
4
75% TM
115 lbs
5
100 sec
5
85% TM
130 lbs
3
100 sec
6
90% TM
135 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 1 uncompleted session, Training Max will be suggested to decrease by 10 %

overhead press

6 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
55% TM
85 lbs
3
60 sec
4
75% TM
115 lbs
5
100 sec
5
85% TM
130 lbs
3
100 sec
6
90% TM
135 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

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

hip thrust

6 sets

barbell row

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

barbell row

3×10+

dip

Set
Intensity
Weight
Reps
Rest time
1
100% TM
110 lbs
10
100 sec
2
100% TM
110 lbs
10
100 sec
3
100% TM
110 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

dip

3×10+

W3 Thursday

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
55% TM
85 lbs
3
60 sec
4
75% TM
115 lbs
5
100 sec
5
85% TM
130 lbs
3
100 sec
6
90% TM
135 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

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

squat

6 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
55% TM
85 lbs
3
60 sec
4
75% TM
115 lbs
5
100 sec
5
85% TM
130 lbs
3
100 sec
6
90% TM
135 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 10 lbs
Extra 3+ reps, increase TM by 20 lbs

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

incline bench press

6 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
110 lbs
10
100 sec
2
100% 1RM
110 lbs
10
100 sec
3
100% 1RM
110 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs

chinup

3×10+

romanian deadlift

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

romanian deadlift

3×10+