Workout Routine

Free

MWF Workout

by maxscores

Download free Hardy app

It is best to do this routine with a day of rest in between every workout

https://thefitness.wiki/routines/5-3-1-for-beginners/#Main_Lifts_Sets_and_Reps

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Workouts

Legs

Hip Mobility Routine

Set

Reps

Rest time

1

1

0 sec

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

60 sec

2

–

–

8

60 sec

3

–

–

8

60 sec

4

–

–

8

60 sec

5

–

–

8

60 sec

Split Squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

45 sec

2

–

–

8

45 sec

3

–

–

8

45 sec

4

–

–

8

45 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

45 sec

2

–

–

10

45 sec

3

–

–

8

45 sec

leg curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

45 sec

2

–

–

10

45 sec

3

–

–

10

45 sec

Hip Abduction

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

40 sec

2

–

–

10

40 sec

3

–

–

10

40 sec

Hip Adduction

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

40 sec

2

–

–

10

40 sec

3

–

–

10

40 sec

hanging leg raises

Set

Reps

Rest time

1

10

30 sec

2

10

30 sec

3

10

30 sec

4

10

30 sec

Push

Over and Back / Around the world

Set

Time

Rest time

1

300 sec

0 sec

Mini Band External Rotations + Mini Band Press

Set

Reps

Rest time

1

10

15 sec

2

10

15 sec

3

10

15 sec

incline dumbell press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

60 sec

2

–

–

8

60 sec

3

–

–

8

60 sec

4

–

–

8

60 sec

5

–

–

8

60 sec

seated shoulder press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

60 sec

2

–

–

8

60 sec

3

–

–

8

60 sec

4

–

–

8

60 sec

5

–

–

8

60 sec

Plate Loaded Chest Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

75 sec

2

–

–

12

75 sec

3

–

–

12

75 sec

4

–

–

12

75 sec

Upward Cable Flys

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

45 sec

2

–

–

15

45 sec

3

–

–

15

45 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

40 sec

2

–

–

10

40 sec

3

–

–

10

40 sec

Mountain Climbers w/ PushUp

Set

Reps

Rest time

1

10

30 sec

2

10

30 sec

3

10

30 sec

4

10

30 sec

Pull

Over and Back / Around the world

Set

Time

Rest time

1

300 sec

0 sec

Banded Pull Aparts

Set

Reps

Rest time

1

10

15 sec

2

12

15 sec

3

15

15 sec

Banded Y Pull

Set

Reps

Rest time

1

10

15 sec

2

12

45 sec

3

15

45 sec

deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

75 sec

2

–

–

8

75 sec

3

–

–

8

75 sec

4

–

–

8

75 sec

5

–

–

8

75 sec

Plate Loaded Seated Rows

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

45 sec

2

–

–

12

45 sec

3

–

–

12

45 sec

4

–

–

12

45 sec

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

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

45 sec

2

–

–

12

45 sec

3

–

–

12

45 sec

4

–

–

12

45 sec

face pull

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

45 sec

2

–

–

15

45 sec

3

–

–

15

45 sec

4

–

–

15

45 sec

Supinated DB Curls

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

45 sec

2

–

–

10

45 sec

3

–

–

10

45 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

40 sec

2

–

–

15

40 sec

3

–

–

15

40 sec

TRX Rows with Banded Dead Bugs

Set

Reps

Rest time

1

10

20 sec

2

10

20 sec

3

10

20 sec

4

10

20 sec