Workout Routine

Free

Majcheroos’ 5/3/1 2-Day Template

by majcher00s

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Few session per week to accomodate for running trainings, still with weight progression in mind

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

Workouts

Week 1 - Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
120 sec
2
75% TM
115 lbs
5
120 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
120 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 %

overhead press

3×5+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
120 sec
2
75% TM
115 lbs
5
120 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
120 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 %

deadlift

3×5+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
100 sec
2
65% TM
29 lbs
10
100 sec
3
65% TM
29 lbs
10
100 sec
4
65% TM
29 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 1 lbs
Extra 3+ reps, increase TM by 2 lbs

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

lat pulldown

4×10+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
10
100 sec
2
65% TM
16 lbs
10
100 sec
3
65% TM
16 lbs
10
100 sec
4
65% TM
16 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 1 lbs
Extra 3+ reps, increase TM by 2 lbs

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

incline bench press

4×10+

Week 1 - Day 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
120 sec
2
75% TM
115 lbs
5
120 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
120 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 %

bench press

3×5+

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
120 sec
2
75% TM
115 lbs
5
120 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
120 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 %

squat

3×5+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
100 sec
2
65% TM
100 lbs
10
100 sec
3
65% TM
100 lbs
10
100 sec
4
65% TM
100 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 1 uncompleted session, Training Max will be suggested to decrease by 10 %

barbell row

4×10+

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
100 sec
2
65% TM
29 lbs
10
100 sec
3
65% TM
29 lbs
10
100 sec
4
65% TM
29 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 1 lbs
Extra 3+ reps, increase TM by 2 lbs

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

cable lateral raise

4×10+

Week 2 - Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
120 sec
2
80% TM
120 lbs
3
120 sec
3
90% TM
135 lbs
3 +
amrap
Prog. Overload
120 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 %

overhead press

3×3+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
120 sec
2
80% TM
120 lbs
3
120 sec
3
90% TM
135 lbs
3 +
amrap
Prog. Overload
120 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 %

deadlift

3×3+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
100 sec
2
65% TM
29 lbs
10
100 sec
3
65% TM
29 lbs
10
100 sec
4
65% TM
29 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 1 lbs
Extra 3+ reps, increase TM by 2 lbs

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

lat pulldown

4×10+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
10
100 sec
2
65% TM
16 lbs
10
100 sec
3
65% TM
16 lbs
10
100 sec
4
65% TM
16 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 1 lbs
Extra 3+ reps, increase TM by 2 lbs

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

incline bench press

4×10+

Week 2 - Day 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
120 sec
2
80% TM
120 lbs
3
120 sec
3
90% TM
135 lbs
3 +
amrap
Prog. Overload
120 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 %

bench press

3×3+

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
120 sec
2
80% TM
120 lbs
3
120 sec
3
90% TM
135 lbs
3 +
amrap
Prog. Overload
120 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 %

squat

3×3+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
100 sec
2
65% TM
100 lbs
10
100 sec
3
65% TM
100 lbs
10
100 sec
4
65% TM
100 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 1 uncompleted session, Training Max will be suggested to decrease by 10 %

barbell row

4×10+

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
100 sec
2
65% TM
29 lbs
10
100 sec
3
65% TM
29 lbs
10
100 sec
4
65% TM
29 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 1 lbs
Extra 3+ reps, increase TM by 2 lbs

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

cable lateral raise

4×10+

Week 3 - Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
120 sec
2
85% TM
130 lbs
3
120 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
120 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

overhead press

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
120 sec
2
85% TM
130 lbs
3
120 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
120 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

deadlift

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
100 sec
2
65% TM
29 lbs
10
100 sec
3
65% TM
29 lbs
10
100 sec
4
65% TM
29 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 1 lbs
Extra 3+ reps, increase TM by 2 lbs

lat pulldown

4×10+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
10
100 sec
2
65% TM
16 lbs
10
100 sec
3
65% TM
16 lbs
10
100 sec
4
65% TM
16 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 1 lbs
Extra 3+ reps, increase TM by 2 lbs

incline bench press

4×10+

Week 3 - Day 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
120 sec
2
85% TM
130 lbs
3
120 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
120 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

bench press

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
120 sec
2
85% TM
130 lbs
3
120 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
120 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

squat

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
100 sec
2
65% TM
100 lbs
10
100 sec
3
65% TM
100 lbs
10
100 sec
4
65% TM
100 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

4×10+

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
100 sec
2
65% TM
29 lbs
10
100 sec
3
65% TM
29 lbs
10
100 sec
4
65% TM
29 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 1 lbs
Extra 3+ reps, increase TM by 2 lbs

cable lateral raise

4×10+

Week 4 - Day 1 (deload)

overhead press

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

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

overhead press

3×5+

deadlift

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

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

deadlift

3×5+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
50% TM
23 lbs
10
100 sec
2
50% TM
23 lbs
10
100 sec
3
50% TM
23 lbs
10
100 sec
4
50% TM
23 lbs
10 +
amrap
100 sec

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

lat pulldown

4×10+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
13 lbs
10
100 sec
2
50% TM
13 lbs
10
100 sec
3
50% TM
13 lbs
10
100 sec
4
50% TM
13 lbs
10 +
amrap
100 sec

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

incline bench press

4×10+

Week 4 - Day 2 (deload)

bench press

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

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

bench press

3×5+

squat

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

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

squat

3×5+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
100 sec
2
50% TM
75 lbs
10
100 sec
3
50% TM
75 lbs
10
100 sec
4
50% TM
75 lbs
10 +
amrap
100 sec

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

barbell row

4×10+

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
50% TM
23 lbs
10
100 sec
2
50% TM
23 lbs
10
100 sec
3
50% TM
23 lbs
10
100 sec
4
50% TM
23 lbs
10 +
amrap
100 sec

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

cable lateral raise

4×10+