Workout Routine

Free

My 5/3/1

by ryankay20

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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

Week 1 Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
30% TM
40 lbs
5
150 sec
2
40% TM
55 lbs
5
150 sec
3
50% TM
70 lbs
3
150 sec
4
65% TM
90 lbs
5
150 sec
5
70% TM
95 lbs
5
150 sec
6
75% TM
100 lbs
5 +
amrap
Prog. Overload
150 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 sets

Incline Cable Flye

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
12
100 sec
2
80% 1RM
36 lbs
12
100 sec
3
80% 1RM
36 lbs
12
100 sec

Incline Cable Flye

3×12

Week 1 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
30% TM
40 lbs
5
150 sec
2
40% TM
55 lbs
5
150 sec
3
50% TM
70 lbs
3
150 sec
4
65% TM
90 lbs
5
150 sec
5
70% TM
95 lbs
5
150 sec
6
75% TM
100 lbs
5 +
amrap
Prog. Overload
150 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 sets

Week 1 Day 3

squat

Set
Intensity
Weight
Reps
Rest time
1
30% TM
40 lbs
5
150 sec
2
40% TM
55 lbs
5
150 sec
3
50% TM
70 lbs
3
150 sec
4
65% TM
90 lbs
5
150 sec
5
70% TM
95 lbs
5
150 sec
6
75% TM
100 lbs
5 +
amrap
Prog. Overload
150 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 sets

Smith Machine Bulgarian Split Squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
10
100 sec
2
80% 1RM
36 lbs
10
100 sec
3
80% 1RM
36 lbs
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Smith Machine Bulgarian Split Squat

3×10

Week 1 Day 4

overhead press

Set
Intensity
Weight
Reps
Rest time
1
30% TM
40 lbs
5
150 sec
2
40% TM
55 lbs
5
150 sec
3
50% TM
70 lbs
3
150 sec
4
65% TM
90 lbs
5
150 sec
5
70% TM
95 lbs
5
150 sec
6
75% TM
100 lbs
5 +
amrap
Prog. Overload
150 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

6 sets

Week 2 Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
30% TM
40 lbs
5
150 sec
2
40% TM
55 lbs
5
150 sec
3
50% TM
70 lbs
3
150 sec
4
75% TM
100 lbs
3
150 sec
5
80% TM
110 lbs
3
150 sec
6
85% TM
115 lbs
3 +
amrap
Prog. Overload
150 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

Week 2 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
30% TM
40 lbs
5
150 sec
2
40% TM
55 lbs
5
150 sec
3
50% TM
70 lbs
3
150 sec
4
75% TM
100 lbs
3
150 sec
5
80% TM
110 lbs
3
150 sec
6
85% TM
115 lbs
3 +
amrap
Prog. Overload
150 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

Week 2 Day 3

squat

Set
Intensity
Weight
Reps
Rest time
1
30% TM
40 lbs
5
150 sec
2
40% TM
55 lbs
5
150 sec
3
50% TM
70 lbs
3
150 sec
4
75% TM
100 lbs
3
150 sec
5
80% TM
110 lbs
3
150 sec
6
85% TM
115 lbs
3 +
amrap
Prog. Overload
150 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

Week 2 Day 4

overhead press

Set
Intensity
Weight
Reps
Rest time
1
30% TM
40 lbs
5
150 sec
2
40% TM
55 lbs
5
150 sec
3
50% TM
70 lbs
3
150 sec
4
75% TM
100 lbs
3
150 sec
5
80% TM
110 lbs
3
150 sec
6
85% TM
115 lbs
3 +
amrap
Prog. Overload
150 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

6 sets

Week 3 Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
30% TM
40 lbs
5
150 sec
2
40% TM
55 lbs
5
150 sec
3
50% TM
70 lbs
3
150 sec
4
85% TM
115 lbs
5
150 sec
5
90% TM
120 lbs
3
150 sec
6
95% TM
130 lbs
1 +
amrap
Prog. Overload
150 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

Week 3 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
30% TM
40 lbs
5
150 sec
2
40% TM
55 lbs
5
150 sec
3
50% TM
70 lbs
3
150 sec
4
85% TM
115 lbs
5
150 sec
5
90% TM
120 lbs
3
150 sec
6
95% TM
130 lbs
1 +
amrap
Prog. Overload
150 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

Week 3 Day 3

squat

Set
Intensity
Weight
Reps
Rest time
1
30% TM
40 lbs
5
150 sec
2
40% TM
55 lbs
5
150 sec
3
50% TM
70 lbs
3
150 sec
4
85% TM
115 lbs
5
150 sec
5
90% TM
120 lbs
3
150 sec
6
95% TM
130 lbs
1 +
amrap
Prog. Overload
150 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

Week 3 Day 4

overhead press

Set
Intensity
Weight
Reps
Rest time
1
30% TM
40 lbs
5
150 sec
2
40% TM
55 lbs
5
150 sec
3
50% TM
70 lbs
3
150 sec
4
85% TM
115 lbs
5
150 sec
5
90% TM
120 lbs
3
150 sec
6
95% TM
130 lbs
1 +
amrap
Prog. Overload
150 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 %

overhead press

6 sets

Week 4 Day 1 (deload week)

bench press

Set
Intensity
Weight
Reps
Rest time
1
30% TM
40 lbs
5
150 sec
2
40% TM
55 lbs
5
150 sec
3
40% TM
55 lbs
5
150 sec
4
50% TM
70 lbs
5
150 sec
5
50% TM
70 lbs
5
150 sec
6
60% TM
80 lbs
5 +
amrap
150 sec

bench press

6×5+

Week 4 Day 2 (deload week)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
30% TM
40 lbs
5
150 sec
2
40% TM
55 lbs
5
150 sec
3
40% TM
55 lbs
5
150 sec
4
50% TM
70 lbs
5
150 sec
5
50% TM
70 lbs
5
150 sec
6
60% TM
80 lbs
5 +
amrap
150 sec

deadlift

6×5+

Week 4 Day 3 (deload week)

squat

Set
Intensity
Weight
Reps
Rest time
1
30% TM
40 lbs
5
150 sec
2
40% TM
55 lbs
5
150 sec
3
40% TM
55 lbs
5
150 sec
4
50% TM
70 lbs
5
150 sec
5
50% TM
70 lbs
5
150 sec
6
60% TM
80 lbs
5 +
amrap
150 sec

squat

6×5+

Smith Machine Bulgarian Split Squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
5
60 sec
2
80% 1RM
36 lbs
5
60 sec
3
80% 1RM
36 lbs
5
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Smith Machine Bulgarian Split Squat

3×5

Week 4 Day 4 (deload week)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
30% TM
40 lbs
5
150 sec
2
40% TM
55 lbs
5
150 sec
3
40% TM
55 lbs
5
150 sec
4
50% TM
70 lbs
5
150 sec
5
50% TM
70 lbs
5
150 sec
6
60% TM
80 lbs
5 +
amrap
150 sec

overhead press

6×5+