Workout Routine

Free

My 5/3/1 Routine

by marcsafc

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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 Leg Press

leg press

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

leg press

5×5+

leg extension

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

leg extension

5×5

close grip lat pulldown

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

close grip lat pulldown

3×10

incline bench press

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

incline bench press

3×10

bulgarian split squat

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

bulgarian split squat

3×10

hanging leg raises

Set
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec

hanging leg raises

3×10

hammer curl

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

hammer curl

2×10

W1 Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
90 sec
2
50% TM
70 lbs
5
90 sec
3
60% TM
80 lbs
5
90 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
90 sec
8
50% TM
70 lbs
10
90 sec
9
50% TM
70 lbs
10
90 sec
10
50% TM
70 lbs
10
90 sec
11
50% TM
70 lbs
10
90 sec

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

bench press

11 sets

chinup

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

chinup

3×10

dip

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

dip

3×10

seated shoulder press

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

seated shoulder press

3×10

Abs

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

Abs

2×10

W1 Dealift

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
5
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
5
90 sec
8
50% TM
70 lbs
5
90 sec
9
50% TM
70 lbs
5
90 sec
10
50% TM
70 lbs
5
90 sec
11
50% TM
70 lbs
5
90 sec

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

deadlift

11×5

t-bar row

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

t-bar row

3×10

face pull

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

face pull

3×10

tricep pushdown

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

tricep pushdown

3×10

leg curl

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

leg curl

3×10

W1 Overhead Press

overhead 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
5
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
180 sec
7
50% TM
70 lbs
10
90 sec
8
50% TM
70 lbs
10
90 sec
9
50% TM
70 lbs
10
90 sec
10
50% TM
70 lbs
10
90 sec
11
50% TM
70 lbs
10
90 sec

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

overhead press

11 sets

lat pulldown

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

lat pulldown

3×10

curl

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

curl

2×10

tricep pushdown

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

tricep pushdown

2×10

Abs

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

Abs

3×10

W2 Leg Press

leg press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
50 lbs
5
60 sec
2
60% TM
60 lbs
5
60 sec
3
70% TM
70 lbs
3
180 sec
4
80% TM
80 lbs
3
180 sec
5
90% TM
90 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 %

leg press

5 sets

leg extension

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

leg extension

5×10

close grip lat pulldown

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

close grip lat pulldown

3×10

incline bench press

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

incline bench press

3×10

hammer curl

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

hammer curl

2×10

bulgarian split squat

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

bulgarian split squat

3×10

hanging leg raises

Set
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec

hanging leg raises

3×10

W2 Bench

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
5
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
90 sec
8
50% TM
70 lbs
10
90 sec
9
50% TM
70 lbs
10
90 sec
10
50% TM
70 lbs
10
90 sec
11
50% TM
70 lbs
10
90 sec

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

bench press

11 sets

chinup

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

chinup

3×10

dip

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

dip

3×10

seated shoulder press

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

seated shoulder press

3×10

Abs

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

Abs

2×10

W2 Deadlift

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
5
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
5
90 sec
8
50% TM
70 lbs
5
90 sec
9
50% TM
70 lbs
5
90 sec
10
50% TM
70 lbs
5
90 sec
11
50% TM
70 lbs
5
90 sec

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

deadlift

11 sets

t-bar row

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

t-bar row

3×10

face pull

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

face pull

3×10

tricep pushdown

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

tricep pushdown

3×10

leg curl

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

leg curl

3×10

W2 Overhead Press

overhead 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
5
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
90 sec
8
50% TM
70 lbs
10
90 sec
9
50% TM
70 lbs
10
90 sec
10
50% TM
70 lbs
10
90 sec
11
50% TM
70 lbs
10
90 sec

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

overhead press

11 sets

lat pulldown

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

lat pulldown

3×10

curl

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

curl

2×10

tricep pushdown

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

tricep pushdown

2×10

Abs

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

Abs

3×10

W3 Squat

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
5
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
90 sec
8
50% TM
70 lbs
10
90 sec
9
50% TM
70 lbs
10
90 sec
10
50% TM
70 lbs
10
90 sec
11
50% TM
70 lbs
10
90 sec

squat

11 sets

close grip lat pulldown

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

close grip lat pulldown

3×10

incline bench press

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

incline bench press

3×10

hammer curl

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

hammer curl

2×10

bulgarian split squat

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

bulgarian split squat

3×10

hanging leg raises

Set
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec

hanging leg raises

3×10

W3 Bench

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
5
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
90 sec
8
50% TM
70 lbs
10
90 sec
9
50% TM
70 lbs
10
90 sec
10
50% TM
70 lbs
10
90 sec
11
50% TM
70 lbs
10
90 sec

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

bench press

11 sets

chinup

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

chinup

3×10

dip

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

dip

3×10

seated shoulder press

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

seated shoulder press

3×10

Abs

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

Abs

2×10

W3 Deadlift

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
5
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
5
90 sec
8
50% TM
70 lbs
5
90 sec
9
50% TM
70 lbs
5
90 sec
10
50% TM
70 lbs
5
90 sec
11
50% TM
70 lbs
5
90 sec

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

deadlift

11 sets

t-bar row

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

t-bar row

3×10

face pull

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

face pull

3×10

tricep pushdown

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

tricep pushdown

3×10

leg curl

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

leg curl

3×10

W3 Overhead Press

overhead 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
5
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
90 sec
8
50% TM
70 lbs
10
90 sec
9
50% TM
70 lbs
10
90 sec
10
50% TM
70 lbs
10
90 sec
11
50% TM
70 lbs
10
90 sec

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

overhead press

11 sets

lat pulldown

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

lat pulldown

3×10

curl

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

curl

2×10

tricep pushdown

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

tricep pushdown

2×10

Abs

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

Abs

3×10

W4 Squat

squat

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

squat

4×5

close grip lat pulldown

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

close grip lat pulldown

2×10

incline bench press

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

incline bench press

2×10

hammer curl

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

hammer curl

2×10

bulgarian split squat

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

bulgarian split squat

2×10

hanging leg raises

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

hanging leg raises

2×10

W4 Bench

bench press

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

bench press

4×5

chinup

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

chinup

2×10

dip

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

dip

2×10

seated shoulder press

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

seated shoulder press

2×10

Abs

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

Abs

2×10

W4 Deadlift

deadlift

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

deadlift

4×5

t-bar row

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

t-bar row

2×10

face pull

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

face pull

2×10

tricep pushdown

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

tricep pushdown

2×10

leg curl

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

leg curl

2×10

W4 Overhead Press

overhead press

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

overhead press

4×5

lat pulldown

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

lat pulldown

2×10

curl

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

curl

2×10

tricep pushdown

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

tricep pushdown

2×10

Abs

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

Abs

2×10