Workout Routine

Free

My 5/3/1 Routine

by jamie74

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Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

W1 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
150 sec
2
60% TM
90 lbs
5
150 sec
3
65% TM
100 lbs
5
150 sec
4
75% TM
115 lbs
5
150 sec
5
85% TM
130 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

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 lbs.

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

military press

5×5+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

lateral raise

3 sets

incline reverse fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

incline reverse fly

3 sets

W1 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
150 sec
2
60% TM
90 lbs
5
150 sec
3
65% TM
100 lbs
5
150 sec
4
75% TM
115 lbs
5
150 sec
5
85% TM
130 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

Overload: After 2 successful sessions, Training Max will be suggested to increase by 10 lbs.

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

deadlift

5×5+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

lat pulldown

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

skull crushers

3 sets

W1 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
150 sec
2
60% TM
90 lbs
5
150 sec
3
65% TM
100 lbs
5
150 sec
4
75% TM
115 lbs
5
150 sec
5
85% TM
130 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

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 lbs.

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

bench press

5×5+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12
100 sec
2
–
–
10
100 sec
3
@RPE8
110 lbs
8
100 sec

incline bench press

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
6
100 sec

pullup

3 sets

W1 Saturday

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
150 sec
2
60% TM
90 lbs
5
150 sec
3
65% TM
100 lbs
5
150 sec
4
75% TM
115 lbs
5
150 sec
5
85% TM
130 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 3-4 reps, increase TM by 10 lbs
Extra 5-6 reps, increase TM by 15 lbs
Extra 7-8 reps, increase TM by 20 lbs
Extra 9+ reps, increase TM by 25 lbs

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 lbs.

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

squat

5×5+

seated curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

seated curl

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

preacher curl

3 sets

W2 Thursday

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
6
100 sec

seated overhead press

2 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
100 sec
2
80% TM
120 lbs
3
100 sec
3
90% TM
135 lbs
3 +
amrap
Prog. Overload
100 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

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 lbs.

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

bench press

3×3+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
12
100 sec
2
70% 1RM
18 lbs
10
100 sec
3
80% 1RM
20 lbs
8
10 sec
4
55% 1RM
14 lbs
8
10 sec

hammer curl

4 sets

W2 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
100 sec
2
80% TM
120 lbs
3
100 sec
3
90% TM
135 lbs
3 +
amrap
Prog. Overload
100 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

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 lbs.

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

military press

3×3+

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
3
100 sec
3
–
–
1
100 sec
4
@RPE6
110 lbs
6 +
amrap
100 sec

squat

4 sets

W2 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
100 sec
2
80% TM
120 lbs
3
100 sec
3
90% TM
135 lbs
3 +
amrap
Prog. Overload
100 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

Overload: After 2 successful sessions, Training Max will be suggested to increase by 10 lbs.

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

deadlift

3×3+

military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
3
100 sec
3
–
–
1
100 sec
4
@RPE7
115 lbs
6 +
amrap
100 sec

military press

4 sets

W2 Saturday

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
100 sec
2
80% TM
120 lbs
3
100 sec
3
90% TM
135 lbs
3 +
amrap
Prog. Overload
100 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+

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
3
100 sec
3
–
–
1
100 sec
4
@RPE6
110 lbs
6 +
amrap
100 sec

bench press

4 sets

W3 Monday

Pin shoulder press

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

Pin shoulder press

2 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
100 sec
2
85% TM
130 lbs
3
100 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
100 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

Pin shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
105 lbs
8
100 sec
2
@RPE8
120 lbs
6 +
amrap
100 sec

Pin shoulder press

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8 +
amrap
100 sec

lateral raise

3 sets

W3 Tuesday

good morning

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

good morning

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
100 sec
2
85% TM
130 lbs
3
100 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
100 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

snatch grip deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

snatch grip deadlift

3 sets

W3 Thursday

Pause bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
8
100 sec

Pause bench press

2 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
100 sec
2
85% TM
130 lbs
3
100 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
100 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

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

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

bench press

3 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
6 +
amrap
100 sec

close-grip bench press

3 sets

Pause bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
3 +
amrap
100 sec

Pause bench press

2 sets

W3 Saturday

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
8
100 sec

front squat

2 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
100 sec
2
85% TM
130 lbs
3
100 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
100 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

power clean

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
3 +
amrap
100 sec

power clean

3 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
6 +
amrap
100 sec

hack squat

2 sets

W4 Tuesday (deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% TM
90 lbs
10
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 lbs
2
100 sec
4
102% TM
155 lbs
1
100 sec

deadlift

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

lateral raise

3 sets

incline reverse fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

incline reverse fly

3 sets

W4 Thursday (deload)

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
90 lbs
10
100 sec
2
70% TM
105 lbs
5
100 sec
3
85% TM
130 lbs
2
100 sec
4
102% TM
155 lbs
1
100 sec

bench press

4 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

seated incline curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

hammer curl

3 sets

W4 Saturday (deload)

squat

Set
Intensity
Weight
Reps
Rest time
1
60% TM
90 lbs
10
100 sec
2
70% TM
105 lbs
5
100 sec
3
85% TM
130 lbs
2
100 sec
4
102% TM
155 lbs
1
100 sec

squat

4 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

single arm row

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
6
100 sec

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

pullup

3 sets