Workout Routine

Free

Loph's 5/3/1 Routine

by Loph

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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

W1 Monday

military press

Set

Intensity

Weight

Reps

Rest time

65% 1RM

100 lbs

200 sec

75% 1RM

115 lbs

200 sec

85% 1RM

130 lbs

5 +

amrap

Prog. Overload

200 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload

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

Extra 3+ reps, increase 1RM by 10 lbs

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

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

dip

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

–

90 sec

–

90 sec

–

90 sec

chinup

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

–

90 sec

–

90 sec

–

90 sec

W1 Tuesday

deadlift

Set

Intensity

Weight

Reps

Rest time

65% 1RM

100 lbs

200 sec

75% 1RM

115 lbs

200 sec

85% 1RM

130 lbs

5 +

amrap

Prog. Overload

200 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload

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

Extra 3+ reps, increase 1RM by 10 lbs

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

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

good morning

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

–

90 sec

–

90 sec

–

90 sec

hanging leg raises

Set

Reps

Rest time

90 sec

W1 Thursday

bench press

Set

Intensity

Weight

Reps

Rest time

65% 1RM

100 lbs

200 sec

75% 1RM

115 lbs

200 sec

85% 1RM

130 lbs

5 +

amrap

Prog. Overload

200 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload

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

Extra 3+ reps, increase 1RM by 10 lbs

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

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

Dumbbell chest press

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

–

90 sec

–

90 sec

–

90 sec

dumbbell row

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

–

90 sec

–

90 sec

–

90 sec

W1 Friday

squat

Set

Intensity

Weight

Reps

Rest time

65% 1RM

100 lbs

200 sec

75% 1RM

115 lbs

200 sec

85% 1RM

130 lbs

5 +

amrap

Prog. Overload

200 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload

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

Extra 3+ reps, increase 1RM by 10 lbs

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

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

leg press

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

–

90 sec

–

90 sec

–

90 sec

leg curl

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

–

90 sec

–

90 sec

–

90 sec

W2 Monday

military press

Set

Intensity

Weight

Reps

Rest time

70% 1RM

105 lbs

200 sec

80% 1RM

120 lbs

200 sec

90% 1RM

135 lbs

3 +

amrap

Prog. Overload

200 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload

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

Extra 3+ reps, increase 1RM by 10 lbs

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

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

dip

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

–

90 sec

–

90 sec

–

90 sec

pullup

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

–

90 sec

–

90 sec

–

90 sec

W2 Tuesday

deadlift

Set

Intensity

Weight

Reps

Rest time

70% 1RM

105 lbs

200 sec

80% 1RM

120 lbs

200 sec

90% 1RM

135 lbs

3 +

amrap

Prog. Overload

200 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload

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

Extra 3+ reps, increase 1RM by 10 lbs

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

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

good morning

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

–

90 sec

–

90 sec

–

90 sec

hanging leg raises

Set

Reps

Rest time

90 sec

W2 Thursday

bench press

Set

Intensity

Weight

Reps

Rest time

70% 1RM

105 lbs

200 sec

80% 1RM

120 lbs

200 sec

90% 1RM

135 lbs

3 +

amrap

Prog. Overload

200 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload

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

Extra 3+ reps, increase 1RM by 10 lbs

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

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

Dumbbell chest press

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

–

90 sec

–

90 sec

–

90 sec

dumbbell row

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

–

90 sec

–

90 sec

–

90 sec

W2 Friday

squat

Set

Intensity

Weight

Reps

Rest time

70% 1RM

105 lbs

200 sec

80% 1RM

120 lbs

200 sec

90% 1RM

135 lbs

3 +

amrap

Prog. Overload

200 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload

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

Extra 3+ reps, increase 1RM by 10 lbs

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

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

leg press

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

–

90 sec

–

90 sec

–

90 sec

leg curl

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

–

90 sec

–

90 sec

–

90 sec

W3 Monday

military press

Set

Intensity

Weight

Reps

Rest time

75% 1RM

115 lbs

200 sec

85% 1RM

130 lbs

200 sec

95% 1RM

145 lbs

1 +

amrap

Prog. Overload

200 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the 1RM will be suggested to increase next session.

Progressive Overload

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

Extra 3+ reps, increase 1RM by 10 lbs

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

dip

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

–

90 sec

–

90 sec

–

90 sec

chinup

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

–

90 sec

–

90 sec

–

90 sec

W3 Tuesday

deadlift

Set

Intensity

Weight

Reps

Rest time

75% 1RM

115 lbs

200 sec

85% 1RM

130 lbs

200 sec

95% 1RM

145 lbs

1 +

amrap

Prog. Overload

200 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the 1RM will be suggested to increase next session.

Progressive Overload

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

Extra 3+ reps, increase 1RM by 10 lbs

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

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

good morning

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

–

90 sec

–

90 sec

–

90 sec

hanging leg raises

Set

Reps

Rest time

90 sec

W3 Thursday

bench press

Set

Intensity

Weight

Reps

Rest time

75% 1RM

115 lbs

200 sec

85% 1RM

130 lbs

200 sec

95% 1RM

145 lbs

1 +

amrap

Prog. Overload

200 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the 1RM will be suggested to increase next session.

Progressive Overload

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

Extra 3+ reps, increase 1RM by 10 lbs

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

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

Dumbbell chest press

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

–

90 sec

–

90 sec

–

90 sec

dumbbell row

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

–

90 sec

–

90 sec

–

90 sec

W3 Friday

squat

Set

Intensity

Weight

Reps

Rest time

75% 1RM

115 lbs

200 sec

85% 1RM

130 lbs

200 sec

95% 1RM

145 lbs

1 +

amrap

Prog. Overload

200 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the 1RM will be suggested to increase next session.

Progressive Overload

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

Extra 3+ reps, increase 1RM by 10 lbs

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

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

leg press

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

–

90 sec

–

90 sec

–

90 sec

leg curl

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

–

90 sec

–

90 sec

–

90 sec

W4 Monday (deload)

military press

Set

Intensity

Weight

Reps

Rest time

40% 1RM

60 lbs

200 sec

50% 1RM

75 lbs

200 sec

60% 1RM

90 lbs

200 sec

40% 1RM

60 lbs

200 sec

40% 1RM

60 lbs

200 sec

40% 1RM

60 lbs

200 sec

40% 1RM

60 lbs

200 sec

40% 1RM

60 lbs

200 sec

dip

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

–

90 sec

–

90 sec

–

90 sec

pullup

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

–

90 sec

–

90 sec

–

90 sec

W4 Tuesday (deload)

deadlift

Set

Intensity

Weight

Reps

Rest time

40% 1RM

60 lbs

200 sec

50% 1RM

75 lbs

200 sec

60% 1RM

90 lbs

200 sec

40% 1RM

60 lbs

200 sec

40% 1RM

60 lbs

200 sec

40% 1RM

60 lbs

200 sec

40% 1RM

60 lbs

200 sec

40% 1RM

60 lbs

200 sec

good morning

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

–

90 sec

–

90 sec

–

90 sec

hanging leg raises

Set

Reps

Rest time

90 sec

W4 Thursday (deload)

bench press

Set

Intensity

Weight

Reps

Rest time

40% 1RM

60 lbs

200 sec

50% 1RM

75 lbs

200 sec

60% 1RM

90 lbs

200 sec

40% 1RM

60 lbs

200 sec

40% 1RM

60 lbs

200 sec

40% 1RM

60 lbs

200 sec

40% 1RM

60 lbs

200 sec

40% 1RM

60 lbs

200 sec

Dumbbell chest press

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

–

90 sec

–

90 sec

–

90 sec

dumbbell row

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

–

90 sec

–

90 sec

–

90 sec

W4 Friday (deload)

squat

Set

Intensity

Weight

Reps

Rest time

40% 1RM

60 lbs

200 sec

50% 1RM

75 lbs

200 sec

60% 1RM

90 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

50% 1RM

75 lbs

200 sec

leg press

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

–

90 sec

–

90 sec

–

90 sec

leg curl

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

–

90 sec

–

90 sec

–

90 sec

Loph's 5/3/1 Routine

Targeted muscles

Workouts

W1 Monday

military press

Set

Intensity

Weight

Reps

Rest time

Progressive Overload

military press

8 sets

dip

Set

Intensity

Weight

Reps

Rest time

dip

5×15

chinup

Set

Intensity

Weight

Reps

Rest time

chinup

5×10

W1 Tuesday

deadlift

Set

Intensity

Weight

Reps

Rest time

Progressive Overload

deadlift

8 sets

good morning

Set

Intensity

Weight

Reps

Rest time

good morning

5×12

hanging leg raises

Set

Reps

Rest time

hanging leg raises

5×15

W1 Thursday

bench press

Set

Intensity

Weight

Reps

Rest time

Progressive Overload

bench press

8 sets

Dumbbell chest press

Set

Intensity

Weight

Reps

Rest time

Dumbbell chest press

5×15

dumbbell row

Set

Intensity

Weight

Reps

Rest time

dumbbell row

5×10

W1 Friday