Workout Routine

My 5/3/1 Routine

by testertester1testertester1

Starting TM is 90% of 1RM.

Targeted muscles
ChestChestObliquesObliquesObliquesObliquesObliquesObliquesObliquesObliquesObliquesObliquesObliquesObliquesObliquesObliquesObliquesObliquesAbsAbsAbsAbsAbsAbsAbsAbsBicepsBicepsTricepsTricepsNeckNeckNeckNeckNeckTrapsTrapsFront Delts · Side DeltsFront Delts · Side DeltsAdductorsAdductorsAdductorsAdductorsAdductorsAdductorsQuadsQuadsQuadsQuadsQuadsQuadsCalvesCalvesCalvesCalvesCalvesCalvesForearmsForearmsForearmsForearmsForearmsForearmsfront
NeckNeckTrapsTrapsRear DeltsRear DeltsLatsLatsLatsLatsLatsLatsTricepsTricepsTricepsTricepsTricepsTricepsLower BackLower BackLower BackLower BackForearmsForearmsForearmsForearmsForearmsForearmsForearmsForearmsAbductorsAbductorsGlutesGlutesAdductorsAdductorsHamstringsHamstringsHamstringsHamstringsHamstringsHamstringsHamstringsHamstringsCalvesCalvesCalvesCalvesCalvesCalvesCalvesCalvesback
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

W1 Monday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
180 sec
2
75% TM
5
180 sec
3
85% TM
5 +
amrap
180 sec

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

overhead press

3 sets

W1 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
180 sec
2
75% TM
5
180 sec
3
85% TM
5 +
amrap
180 sec

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

deadlift

3 sets

W1 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
180 sec
2
75% TM
5
180 sec
3
85% TM
5 +
amrap
180 sec

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

bench press

3 sets

W1 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
180 sec
2
75% TM
5
180 sec
3
85% TM
5 +
amrap
180 sec

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

squat

3 sets

W2 Monday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
180 sec
2
80% TM
3
180 sec
3
90% TM
3 +
amrap
180 sec

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

overhead press

3 sets

W2 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
180 sec
2
80% TM
3
180 sec
3
90% TM
3 +
amrap
180 sec

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

deadlift

3 sets

W2 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
180 sec
2
80% TM
3
180 sec
3
90% TM
3 +
amrap
180 sec

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

bench press

3 sets

W2 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
180 sec
2
80% TM
3
180 sec
3
90% TM
3 +
amrap
180 sec

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

squat

3 sets

W3 Monday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
180 sec
2
85% TM
3
180 sec
3
95% TM
1 +
amrap
180 sec

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

overhead press

3 sets

W3 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
180 sec
2
85% TM
3
180 sec
3
95% TM
1 +
amrap
180 sec

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

deadlift

3 sets

W3 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
180 sec
2
85% TM
3
180 sec
3
95% TM
1 +
amrap
180 sec

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

bench press

3 sets

W3 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
180 sec
2
85% TM
3
180 sec
3
95% TM
1 +
amrap
180 sec

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

squat

3 sets

W4 Monday (deload)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
180 sec
2
50% TM
5
180 sec
3
60% TM
5
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

overhead press

3 sets

W4 Tuesday (deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
180 sec
2
50% TM
5
180 sec
3
60% TM
5
180 sec

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

deadlift

3 sets

W4 Thursday (deload)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
180 sec
2
50% TM
5
180 sec
3
60% TM
5
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

bench press

3 sets

W4 Friday (deload)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
180 sec
2
50% TM
5
180 sec
3
60% TM
5
180 sec

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

squat

3 sets