Workout Routine

Free

My 5/3/1 Routine

by schweitzer114@hotmail.com

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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

W1 D1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
150 sec
2
75% TM
100 lbs
5
150 sec
3
85% TM
115 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

3×5+

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec

squat

5×10

leg curl

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

leg curl

4×10

calf raise

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

calf raise

4×10

W1 D2

military press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
150 sec
2
75% TM
100 lbs
5
150 sec
3
85% TM
115 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

military press

3×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec

bench press

5×10

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

neutral grip pull up

5×10

curl

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

curl

4×10

W1 D3

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
150 sec
2
75% TM
100 lbs
5
150 sec
3
85% TM
115 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

3×5+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec

deadlift

5×10

leg curl

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

leg curl

4×10

calf raise

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

calf raise

4×10

W1 D4

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
150 sec
2
75% TM
100 lbs
5
150 sec
3
85% TM
115 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

3×5+

military press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec

military press

5×10

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10 +
amrap
100 sec

pullup

5×10+

curl

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

curl

4×10+

W2 D1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
150 sec
2
80% TM
110 lbs
3
150 sec
3
90% TM
120 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

3×3+

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec

squat

5×10

leg curl

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

leg curl

4×10

calf raise

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

calf raise

4×10

W2 D2

military press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
150 sec
2
80% TM
110 lbs
3
150 sec
3
90% TM
120 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 %

military press

3×3+

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec

bench press

5×10

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

neutral grip pull up

5×10

curl

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

curl

4×10

W2 D3

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
150 sec
2
80% TM
110 lbs
3
150 sec
3
90% TM
120 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

3×3+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec

deadlift

5×10

leg curl

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

leg curl

4×10+

calf raise

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

calf raise

4×10+

W2 D4

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
150 sec
2
80% TM
110 lbs
3
150 sec
3
90% TM
120 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

3×3+

military press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec

military press

5×10

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10 +
amrap
100 sec

neutral grip pull up

5×10+

curl

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

curl

4×10+

W3 D1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
150 sec
2
85% TM
115 lbs
3
150 sec
3
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

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec

squat

5×10

leg curl

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

leg curl

4×10

calf raise

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

calf raise

4×10

W3 D2

military press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
150 sec
2
85% TM
115 lbs
3
150 sec
3
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

military press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec

bench press

5×10

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

neutral grip pull up

5×10

curl

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

curl

4×10

W3 D3

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
150 sec
2
85% TM
115 lbs
3
150 sec
3
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

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec

deadlift

5×10

leg curl

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

leg curl

4×10+

calf raise

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

calf raise

4×10+

W3 D4

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
150 sec
2
85% TM
115 lbs
3
150 sec
3
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

3 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec

military press

5×10

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10 +
amrap
100 sec

neutral grip pull up

5×10+

curl

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

curl

4×10+

W4 D1 (deload)

deadlift

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

deadlift

3×5+

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec

squat

5×10

leg curl

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

leg curl

3×10

calf raise

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

calf raise

3×10

W4 D2 (deload)

military press

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

military press

3×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec

bench press

5×10

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

neutral grip pull up

5×10

curl

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

curl

3×10

W4 D3 (deload)

squat

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

squat

3×5+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec

deadlift

5×10

leg curl

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

leg curl

3×10+

calf raise

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

calf raise

3×10+

W4 D4 (deload)

bench press

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

bench press

3×5+

military press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
100 sec
2
50% TM
70 lbs
10
100 sec
3
50% TM
70 lbs
10
100 sec
4
50% TM
70 lbs
10
100 sec
5
50% TM
70 lbs
10
100 sec

military press

5×10

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10 +
amrap
100 sec

neutral grip pull up

5×10+

curl

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

curl

3×10+