Workout Routine

Free

Laydi's 5/3/1 Leader

by AFenn1291

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

Workouts

W1 Day 1

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
6
120 sec
2
100% TM
25 lbs
6
120 sec
3
100% TM
25 lbs
6 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase TM by 4 lbs

bulgarian split squat

3×6+

abductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
8 +
amrap
90 sec
2
100% TM
45 lbs
8 +
amrap
90 sec
3
100% TM
45 lbs
8 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 11 lbs

abductor machine

3×8+

Lying Leg Raise

Set
Reps
Rest time
1
25 +
amrap
90 sec
2
25 +
amrap
90 sec

Lying Leg Raise

2×25+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
5
90 sec
2
80% TM
120 lbs
5
90 sec
3
90% TM
135 lbs
5
90 sec

overhead press

3×5

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
90 sec
2
100% TM
45 lbs
10 +
amrap
90 sec
3
100% TM
45 lbs
10 +
amrap
90 sec
4
100% TM
45 lbs
10 +
amrap
90 sec
5
100% TM
45 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 10+ reps, increase TM by 11 lbs

lat pulldown

5×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
8 +
amrap
90 sec
2
100% TM
25 lbs
8 +
amrap
90 sec
3
100% TM
25 lbs
8 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 4 lbs

curl

3×8+

W1 Day 2

squat

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

squat

1×3

deadlift

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

deadlift

1×3

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
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 10+ reps, increase TM by 11 lbs

leg curl

3×10+

adductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
8 +
amrap
90 sec
2
100% TM
45 lbs
8 +
amrap
90 sec
3
100% TM
45 lbs
8 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 11 lbs

adductor machine

3×8+

bench press

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

bench press

5×5

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
90 sec
2
100% TM
25 lbs
10 +
amrap
90 sec
3
100% TM
25 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 10+ reps, increase TM by 4 lbs

lateral raise

3×10+

W1 Day 3

hip thrust machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
8 +
amrap
90 sec
2
100% TM
45 lbs
8 +
amrap
90 sec
3
100% TM
45 lbs
8 +
amrap
90 sec
4
100% TM
45 lbs
8 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase TM by 11 lbs

hip thrust machine

4×8+

abductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
8 +
amrap
90 sec
2
100% TM
45 lbs
8 +
amrap
90 sec
3
100% TM
45 lbs
8 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 11 lbs

abductor machine

3×8+

Lying Leg Raise

Set
Reps
Rest time
1
25 +
amrap
100 sec
2
25 +
amrap
100 sec

Lying Leg Raise

2×25+

overhead press

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

overhead press

5×5

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
90 sec
2
100% TM
25 lbs
10 +
amrap
90 sec
3
100% TM
25 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 5-9 reps, increase TM by 4 lbs
Extra 10+ reps, increase TM by 9 lbs

dumbbell row

3×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
8 +
amrap
100 sec
2
100% TM
25 lbs
8 +
amrap
100 sec
3
100% TM
25 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 4 lbs

curl

3×8+

W2 Day 1

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
6
100 sec
2
100% TM
25 lbs
6
100 sec
3
100% TM
25 lbs
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase TM by 4 lbs

bulgarian split squat

3×6+

abductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
8 +
amrap
100 sec
2
100% TM
45 lbs
8 +
amrap
100 sec
3
100% TM
45 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 11 lbs

abductor machine

3×8+

Sit-ups

Set
Reps
Rest time
1
20 +
amrap
100 sec
2
20 +
amrap
100 sec

Sit-ups

2×20+

overhead press

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

overhead press

3×5

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 lbs
10 +
amrap
100 sec
4
100% TM
45 lbs
10 +
amrap
100 sec
5
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 10+ reps, increase TM by 11 lbs

lat pulldown

5×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
8 +
amrap
100 sec
2
100% TM
25 lbs
8 +
amrap
100 sec
3
100% TM
25 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 4 lbs

curl

3×8+

W2 Day 2

squat

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

squat

1×3

deadlift

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

deadlift

1×3

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
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 10+ reps, increase TM by 11 lbs

leg curl

3×10+

adductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
8 +
amrap
100 sec
2
100% TM
45 lbs
8 +
amrap
100 sec
3
100% TM
45 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 11 lbs

adductor machine

3×8+

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
5
100 sec
2
80% TM
120 lbs
5
100 sec
3
80% TM
120 lbs
5
100 sec
4
80% TM
120 lbs
5
100 sec
5
80% TM
120 lbs
5
100 sec

bench press

5×5

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 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 10+ reps, increase TM by 4 lbs

lateral raise

3×10+

W2 Day 3

hip thrust machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
8 +
amrap
100 sec
2
100% TM
45 lbs
8 +
amrap
100 sec
3
100% TM
45 lbs
8 +
amrap
100 sec
4
100% TM
45 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase TM by 11 lbs

hip thrust machine

4×8+

abductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
8 +
amrap
100 sec
2
100% TM
45 lbs
8 +
amrap
100 sec
3
100% TM
45 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 11 lbs

abductor machine

3×8+

Crunches

Set
Reps
Rest time
1
20 +
amrap
100 sec
2
20 +
amrap
100 sec

Crunches

2×20+

overhead press

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

overhead press

5×5

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 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 5-9 reps, increase TM by 4 lbs
Extra 10+ reps, increase TM by 9 lbs

dumbbell row

3×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
8 +
amrap
100 sec
2
100% TM
25 lbs
8 +
amrap
100 sec
3
100% TM
25 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 4 lbs

curl

3×8+

W3 Day 1

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
6
100 sec
2
100% TM
25 lbs
6
100 sec
3
100% TM
25 lbs
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase TM by 4 lbs

bulgarian split squat

3×6+

abductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
8 +
amrap
100 sec
2
100% TM
45 lbs
8 +
amrap
100 sec
3
100% TM
45 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 11 lbs

abductor machine

3×8+

Crunches

Set
Reps
Rest time
1
20 +
amrap
100 sec
2
20 +
amrap
100 sec

Crunches

2×20+

overhead press

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

overhead press

3×5

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
100 sec
3
100% TM
45 lbs
10 +
amrap
100 sec
4
100% TM
45 lbs
10 +
amrap
100 sec
5
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 10+ reps, increase TM by 11 lbs

lat pulldown

5×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
8 +
amrap
100 sec
2
100% TM
25 lbs
8 +
amrap
100 sec
3
100% TM
25 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 4 lbs

curl

3×8+

W3 Day 2

squat

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

squat

1×3

deadlift

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

deadlift

1×3

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10 +
amrap
100 sec
2
100% TM
45 lbs
10 +
amrap
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 10+ reps, increase TM by 11 lbs

leg curl

3×10+

adductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
8 +
amrap
100 sec
2
100% TM
45 lbs
8 +
amrap
100 sec
3
100% TM
45 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 11 lbs

adductor machine

3×8+

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
130 lbs
5
100 sec
2
85% TM
130 lbs
5
100 sec
3
85% TM
130 lbs
5
100 sec
4
85% TM
130 lbs
5
100 sec
5
85% TM
130 lbs
5
100 sec

bench press

5×5

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 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 10+ reps, increase TM by 4 lbs

lateral raise

3×10+

W3 Day 3

hip thrust machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
8 +
amrap
100 sec
2
100% TM
45 lbs
8 +
amrap
100 sec
3
100% TM
45 lbs
8 +
amrap
100 sec
4
100% TM
45 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase TM by 11 lbs

hip thrust machine

4×8+

abductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
8 +
amrap
100 sec
2
100% TM
45 lbs
8 +
amrap
100 sec
3
100% TM
45 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 11 lbs

abductor machine

3×8+

Crunches

Set
Reps
Rest time
1
20 +
amrap
100 sec
2
20 +
amrap
100 sec

Crunches

2×20+

overhead press

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

overhead press

5×5

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10 +
amrap
100 sec
2
100% TM
25 lbs
10 +
amrap
100 sec
3
100% TM
25 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 5-9 reps, increase TM by 4 lbs
Extra 10+ reps, increase TM by 9 lbs

dumbbell row

3×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
8 +
amrap
100 sec
2
100% TM
25 lbs
8 +
amrap
100 sec
3
100% TM
25 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 4 lbs

curl

3×8+

Deload Day 1

military press

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

military press

3×5+

Deload Day 2

deadlift

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

deadlift

3×5+

Deload Day 3

squat

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

squat

3×5+