Workout Routine

Free

Modified 5/3/1

by isaachili

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Modified 5/3/1 supplemented by BBB for upper body and pyramiding for lower body. This routine replaces the Military Press with Seated OHP to reduce wrist strain.

Includes 3 warm-up sets of 40% x 5, 50% x 5 and 60% x 3.

Starting TM is 90% of 1RM.

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

Workouts

W1 OHP

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
9 lbs
5
60 sec
2
50% TM
11 lbs
5
60 sec
3
60% TM
14 lbs
3
60 sec
4
65% TM
15 lbs
5
180 sec
5
75% TM
17 lbs
5
180 sec
6
85% TM
19 lbs
5 +
amrap
Prog. Overload
180 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
7
50% TM
11 lbs
10
120 sec
8
50% TM
11 lbs
10
120 sec
9
50% TM
11 lbs
10
120 sec
10
50% TM
11 lbs
10
120 sec
11
50% TM
11 lbs
10
120 sec

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

seated overhead press

11 sets

W1 DL

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
60 sec
2
50% TM
70 lbs
5
60 sec
3
60% TM
80 lbs
3
60 sec
4
65% TM
90 lbs
5
240 sec
5
75% TM
100 lbs
5
240 sec
6
85% TM
115 lbs
5 +
amrap
Prog. Overload
240 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
7
75% TM
100 lbs
5
240 sec
8
65% TM
90 lbs
5
240 sec

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

deadlift

8 sets

W1 BP

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
60 sec
2
50% TM
70 lbs
5
60 sec
3
60% TM
80 lbs
3
60 sec
4
65% TM
90 lbs
5
180 sec
5
75% TM
100 lbs
5
180 sec
6
85% TM
115 lbs
5 +
amrap
Prog. Overload
180 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
7
50% TM
70 lbs
10
120 sec
8
50% TM
70 lbs
10
120 sec
9
50% TM
70 lbs
10
120 sec
10
50% TM
70 lbs
10
120 sec
11
50% TM
70 lbs
10
120 sec

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

bench press

11 sets

W1 SQ

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
60 sec
2
50% TM
70 lbs
5
60 sec
3
60% TM
80 lbs
3
60 sec
4
65% TM
90 lbs
5
240 sec
5
75% TM
100 lbs
5
240 sec
6
85% TM
115 lbs
5 +
amrap
Prog. Overload
240 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
7
75% TM
100 lbs
5
240 sec
8
65% TM
90 lbs
5
240 sec

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

squat

8 sets

W2 OHP

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
9 lbs
5
60 sec
2
50% TM
11 lbs
5
60 sec
3
60% TM
14 lbs
3
60 sec
4
70% TM
16 lbs
3
180 sec
5
80% TM
18 lbs
3
180 sec
6
90% TM
20 lbs
3 +
amrap
Prog. Overload
180 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
7
50% TM
11 lbs
10
120 sec
8
50% TM
11 lbs
10
120 sec
9
50% TM
11 lbs
10
120 sec
10
50% TM
11 lbs
10
120 sec
11
50% TM
11 lbs
10
120 sec

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

seated overhead press

11 sets

W2 DL

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
60 sec
2
50% TM
70 lbs
5
60 sec
3
60% TM
80 lbs
3
60 sec
4
70% TM
95 lbs
3
240 sec
5
80% TM
110 lbs
3
240 sec
6
90% TM
120 lbs
3 +
amrap
Prog. Overload
240 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
7
80% TM
110 lbs
3
240 sec
8
70% TM
95 lbs
3
240 sec

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

deadlift

8 sets

W2 BP

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
60 sec
2
50% TM
70 lbs
5
60 sec
3
60% TM
80 lbs
3
60 sec
4
70% TM
95 lbs
3
180 sec
5
80% TM
110 lbs
3
180 sec
6
90% TM
120 lbs
3 +
amrap
Prog. Overload
180 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
7
50% TM
70 lbs
10
120 sec
8
50% TM
70 lbs
10
120 sec
9
50% TM
70 lbs
10
120 sec
10
50% TM
70 lbs
10
120 sec
11
50% TM
70 lbs
10
120 sec

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

bench press

11 sets

W2 SQ

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
60 sec
2
50% TM
70 lbs
5
60 sec
3
60% TM
80 lbs
3
60 sec
4
70% TM
95 lbs
3
240 sec
5
80% TM
110 lbs
3
240 sec
6
90% TM
120 lbs
3 +
amrap
Prog. Overload
240 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
7
80% TM
110 lbs
3
240 sec
8
70% TM
95 lbs
3
240 sec

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

squat

8 sets

W3 OHP

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
9 lbs
5
60 sec
2
50% TM
11 lbs
5
60 sec
3
60% TM
14 lbs
3
60 sec
4
75% TM
17 lbs
5
180 sec
5
85% TM
19 lbs
3
180 sec
6
95% TM
21 lbs
1 +
amrap
Prog. Overload
180 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 6 lbs
Extra 3+ reps, increase TM by 11 lbs
7
50% TM
11 lbs
10
120 sec
8
50% TM
11 lbs
10
120 sec
9
50% TM
11 lbs
10
120 sec
10
50% TM
11 lbs
10
120 sec
11
50% TM
11 lbs
10
120 sec

seated overhead press

11 sets

W3 DL

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
60 sec
2
50% TM
70 lbs
5
60 sec
3
60% TM
80 lbs
3
60 sec
4
75% TM
100 lbs
5
240 sec
5
85% TM
115 lbs
3
240 sec
6
95% TM
130 lbs
1 +
amrap
Prog. Overload
240 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
7
85% TM
115 lbs
3
240 sec
8
75% TM
100 lbs
5
240 sec

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

deadlift

8 sets

W3 BP

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
60 sec
2
50% TM
70 lbs
5
60 sec
3
60% TM
80 lbs
3
60 sec
4
75% TM
100 lbs
5
180 sec
5
85% TM
115 lbs
3
180 sec
6
95% TM
130 lbs
1 +
amrap
Prog. Overload
180 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
7
50% TM
70 lbs
10
120 sec
8
50% TM
70 lbs
10
120 sec
9
50% TM
70 lbs
10
120 sec
10
50% TM
70 lbs
10
120 sec
11
50% TM
70 lbs
10
120 sec

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

bench press

11 sets

W3 SQ

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
60 sec
2
50% TM
70 lbs
5
60 sec
3
60% TM
80 lbs
3
60 sec
4
75% TM
100 lbs
5
240 sec
5
85% TM
115 lbs
3
240 sec
6
95% TM
130 lbs
1 +
amrap
Prog. Overload
240 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
7
85% TM
115 lbs
3
240 sec
8
75% TM
100 lbs
5
240 sec

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

squat

8 sets

W4 OHP (Deload)

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
9 lbs
5
120 sec
2
50% TM
11 lbs
5
120 sec
3
60% TM
14 lbs
5
120 sec
4
50% TM
11 lbs
5
120 sec
5
40% TM
9 lbs
5
120 sec

seated overhead press

5×5

W4 DL (Deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
120 sec
2
50% TM
70 lbs
5
120 sec
3
60% TM
80 lbs
5
120 sec
4
50% TM
70 lbs
5
120 sec
5
40% TM
55 lbs
5
120 sec

deadlift

5×5

W4 BP (Deload)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
120 sec
2
50% TM
70 lbs
5
120 sec
3
60% TM
80 lbs
5
120 sec
4
50% TM
70 lbs
5
120 sec
5
40% TM
55 lbs
5
120 sec

bench press

5×5

W4 SQ (Deload)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
120 sec
2
50% TM
70 lbs
5
120 sec
3
60% TM
80 lbs
5
120 sec
4
50% TM
70 lbs
5
120 sec
5
40% TM
55 lbs
5
120 sec

squat

5×5