Workout Routine

Free

Leyla's 5/3/1

by Caaaam

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For the 5x8-10 double progression, follow an RPE of: 8,8,8,9,9

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

Workouts

Week 1: Day 1

Barbell Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
5
100 sec
2
75% TM
34 lbs
5
100 sec
3
85% TM
38 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 6 lbs
Extra 3+ reps, increase TM by 11 lbs

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

Barbell Overhead Press

3×5+

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-10
100 sec
2
–
–
8-10
100 sec
3
–
–
8-10
100 sec
4
–
–
8-10
100 sec
5
–
–
8-10
100 sec

Double Progression: Work within 8-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

neutral grip pull up

5×8

Week 1: Day 2

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
65% TM
70 lbs
5
100 sec
2
75% TM
85 lbs
5
100 sec
3
85% TM
95 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 1 uncompleted session, Training Max will be suggested to decrease by 10 %

neutral grip pull up

3×5+

Barbell Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
100 sec
2
–
–
8-12
100 sec
3
–
–
8-12
100 sec
4
–
–
8-12
100 sec
5
–
–
8-12
100 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 6 lbs; failing at the bottom decreases it by 6 lbs.

Barbell Overhead Press

5×8

Week 2: Day 1

Barbell Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
31 lbs
5
100 sec
2
80% TM
36 lbs
3
100 sec
3
90% TM
41 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 6 lbs
Extra 3+ reps, increase TM by 11 lbs

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

Barbell Overhead Press

3 sets

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-10
100 sec
2
–
–
8-10
100 sec
3
–
–
8-10
100 sec
4
–
–
8-10
100 sec
5
–
–
8-10
100 sec

Double Progression: Work within 8-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

neutral grip pull up

5×8

Week 2: Day 2

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
70% TM
75 lbs
5
100 sec
2
80% TM
90 lbs
3
100 sec
3
90% TM
100 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 1 uncompleted session, Training Max will be suggested to decrease by 10 %

neutral grip pull up

3 sets

Barbell Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
100 sec
2
–
–
8-12
100 sec
3
–
–
8-12
100 sec
4
–
–
8-12
100 sec
5
–
–
8-12
100 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 6 lbs; failing at the bottom decreases it by 6 lbs.

Barbell Overhead Press

5×8

Week 3: Day 1

Barbell Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
34 lbs
5
100 sec
2
85% TM
38 lbs
3
100 sec
3
95% TM
43 lbs
1 +
amrap
100 sec

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

Barbell Overhead Press

3 sets

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-10
100 sec
2
–
–
8-10
100 sec
3
–
–
8-10
100 sec
4
–
–
8-10
100 sec
5
–
–
8-10
100 sec

Double Progression: Work within 8-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

neutral grip pull up

5×8

Week 3: Day 2

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
75% TM
85 lbs
5
100 sec
2
85% TM
95 lbs
3
100 sec
3
95% TM
105 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 %

neutral grip pull up

3 sets

Barbell Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
100 sec
2
–
–
8-12
100 sec
3
–
–
8-12
100 sec
4
–
–
8-12
100 sec
5
–
–
8-12
100 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 6 lbs; failing at the bottom decreases it by 6 lbs.

Barbell Overhead Press

5×8

Week 4: Day 1 (Optional Deload)

Barbell Overhead Press

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

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

Barbell Overhead Press

3×5+

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-10
100 sec
2
–
–
8-10
100 sec
3
–
–
8-10
100 sec
4
–
–
8-10
100 sec
5
–
–
8-10
100 sec

Double Progression: Work within 8-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

neutral grip pull up

5×8

Week 4: Day 2 (Optional Deload)

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
40% TM
45 lbs
5
100 sec
2
50% TM
55 lbs
5
100 sec
3
60% TM
65 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 1 uncompleted session, Training Max will be suggested to decrease by 10 %

neutral grip pull up

3×5+

Barbell Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
100 sec
2
–
–
8-12
100 sec
3
–
–
8-12
100 sec
4
–
–
8-12
100 sec
5
–
–
8-12
100 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 6 lbs; failing at the bottom decreases it by 6 lbs.

Barbell Overhead Press

5×8