Workout Routine

Free

My 5/3/1

by casimoto

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4x/week, big lift with opposing supporting lifts

Starting TM is 80% 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 Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
120 sec
2
50% TM
60 lbs
5
120 sec
3
60% TM
70 lbs
5
120 sec
4
65% TM
80 lbs
5
180 sec
5
75% TM
90 lbs
5
180 sec
6
85% TM
100 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

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

bench press

6×5+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

incline bench press

3×10

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

side lateral raise

3×10

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

overhead triceps extension

3×10

Katana Triceps

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Katana Triceps

3×10

W1 Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
120 sec
2
50% TM
60 lbs
5
120 sec
3
60% TM
70 lbs
5
180 sec
4
65% TM
80 lbs
5
180 sec
5
75% TM
90 lbs
5
180 sec
6
85% TM
100 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

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

deadlift

6×5+

seated cable row

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

seated cable row

4×10

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

bulgarian split squat

3×8

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

lat pulldown

3×10

Double-Bi curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Double-Bi curl

3×10

W1 Military Press

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
120 sec
2
50% TM
60 lbs
5
120 sec
3
60% TM
70 lbs
5
120 sec
4
65% TM
80 lbs
5
180 sec
5
75% TM
90 lbs
5
180 sec
6
85% TM
100 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

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

military press

6×5+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

incline bench press

3 sets

Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Fly

3×10

Cross Body Cable Y-Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Cross Body Cable Y-Raise

3×12

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

triceps pushdowns

3×10

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

cable kickback

3×12

W1 Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
100 sec
2
50% TM
60 lbs
5
100 sec
3
60% TM
70 lbs
5
100 sec
4
65% TM
80 lbs
5
180 sec
5
75% TM
90 lbs
5
180 sec
6
85% TM
100 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

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

squat

6×5+

Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Hip Thrust

3×10

1-Arm Half Kneeling Lat Pull-Down

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

1-Arm Half Kneeling Lat Pull-Down

3×10

Reverse Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Reverse Fly

3×10

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Seated Leg Curl

3×10

Calf Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Calf Raises

3×5

Around the world

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Around the world

3×10

W2 Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
120 sec
2
50% TM
60 lbs
5
120 sec
3
60% TM
70 lbs
5
120 sec
4
70% TM
85 lbs
3
180 sec
5
80% TM
95 lbs
3
180 sec
6
90% TM
110 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

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

bench press

6 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

incline bench press

3×10

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

side lateral raise

3×10

Overhead Triceps Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10 +
amrap
100 sec

Overhead Triceps Extension

3×10+

Katana Triceps

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10 +
amrap
100 sec

Katana Triceps

3×10+

W2 Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
120 sec
2
50% TM
60 lbs
5
120 sec
3
60% TM
70 lbs
5
120 sec
4
70% TM
85 lbs
3
180 sec
5
80% TM
95 lbs
3
180 sec
6
90% TM
110 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

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

deadlift

6 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

bulgarian split squat

3×8

1-Arm Half Kneeling Lat Pull-In

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

1-Arm Half Kneeling Lat Pull-In

3×10

Pull-ups

Set
Reps
Rest time
1
7 +
amrap
100 sec

Pull-ups

1×7+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

seated cable row

3×10

Biceps Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
120
100 sec
2
–
–
120
100 sec
3
–
–
120 +
amrap
100 sec

Biceps Curls

3×120+

Around the world

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Around the world

3×10

W2 Military Press

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
120 sec
2
50% TM
60 lbs
5
120 sec
3
60% TM
70 lbs
5
120 sec
4
70% TM
85 lbs
3
180 sec
5
80% TM
95 lbs
3
180 sec
6
90% TM
110 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

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

military press

6 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

incline bench press

3×10

Cross Body Cable Y-Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Cross Body Cable Y-Raise

3×12

Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Fly

3×12

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10 +
amrap
120 sec

tricep pushdown

3×10+

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12 +
amrap
120 sec

cable kickback

3×12+

W2 Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
120 sec
2
50% TM
60 lbs
5
120 sec
3
60% TM
70 lbs
5
120 sec
4
70% TM
85 lbs
3
180 sec
5
80% TM
95 lbs
3
180 sec
6
90% TM
110 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

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

squat

6 sets

Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Hip Thrust

3×10

1-Arm Half Kneeling Lat Pull-Down

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8 +
amrap
120 sec

1-Arm Half Kneeling Lat Pull-Down

3×8+

Reverse Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Reverse Fly

3×10

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

Seated Leg Curl

3×8

Calf Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Calf Raises

3×12

Around the world

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Around the world

3×10

W3 Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
100 sec
2
50% TM
60 lbs
5
100 sec
3
60% TM
70 lbs
5
100 sec
4
75% TM
90 lbs
5
180 sec
5
85% TM
100 lbs
3
180 sec
6
95% TM
115 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

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

bench press

6 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

incline bench press

3×8

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

side lateral raise

3×8

Overhead Triceps Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10 +
amrap
100 sec

Overhead Triceps Extension

3×10+

Katana Triceps

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10 +
amrap
100 sec

Katana Triceps

3×10+

W3 Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
100 sec
2
50% TM
60 lbs
5
100 sec
3
60% TM
70 lbs
5
100 sec
4
75% TM
90 lbs
5
180 sec
5
85% TM
100 lbs
3
180 sec
6
95% TM
115 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

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

deadlift

6 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

bulgarian split squat

3×8

1-Arm Half Kneeling Lat Pull-In

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10 +
amrap
120 sec

1-Arm Half Kneeling Lat Pull-In

3×10+

Pull-ups

Set
Reps
Rest time
1
8 +
amrap
100 sec

Pull-ups

1×8+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

seated cable row

3×10

Biceps Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10 +
amrap
120 sec

Biceps Curls

3×10+

Around the world

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Around the world

3×10

W3 Military Press

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
100 sec
2
50% TM
60 lbs
5
100 sec
3
60% TM
70 lbs
5
100 sec
4
75% TM
90 lbs
5
180 sec
5
85% TM
100 lbs
3
180 sec
6
95% TM
115 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

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

military press

6 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

incline bench press

3×8

Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10 +
amrap
100 sec

Fly

3×10+

Cross Body Cable Y-Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Cross Body Cable Y-Raise

3×12

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

triceps pushdowns

3×8

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

cable kickback

3×10

W3 Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
100 sec
2
50% TM
60 lbs
5
100 sec
3
60% TM
70 lbs
5
100 sec
4
75% TM
90 lbs
5
180 sec
5
85% TM
100 lbs
3
180 sec
6
95% TM
115 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

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

squat

6 sets

Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

Hip Thrust

3×8

1-Arm Half Kneeling Lat Pull-Down

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

1-Arm Half Kneeling Lat Pull-Down

3×10

Reverse Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Reverse Fly

3×10

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Seated Leg Curl

3×10

Calf Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Calf Raises

3×10

Around the world

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Around the world

3×10

W4 Bench (deload)

bench press

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

bench press

3×5+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

incline bench press

3×10

push-ups

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec

push-ups

2×10

Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Fly

3×10

W4 Deadlift (deload)

deadlift

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

deadlift

3×5+

Machine Pull-Ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Machine Pull-Ups

3×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

seated cable row

3×12

Pull-overs

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Pull-overs

3×10

Active Hangs

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

Active Hangs

3×30 s

W4 Monday (deload)

military press

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

military press

3×5+

Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Arnold Press

3×12

turkish get-up

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

turkish get-up

3×5

Rotator work

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Rotator work

3×12

W4 Friday (deload)

squat

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

squat

3×5+

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

goblet squat

3×8

farmer's carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec

farmer's carry

1×3

Mobility Work

Set
Reps
Rest time
1
10
100 sec

Mobility Work

1×10