Workout Routine

Free

My 5/3/1 Routine

by testertester1testertester1

Download free Hardy app

Starting TM is 90% of 1RM.

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

Training blocks

Week 1

Monday

overhead press

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

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

overhead press

3×5+

Tuesday

deadlift

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

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

deadlift

3×5+

Thursday

bench press

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

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

bench press

3×5+

Friday

squat

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

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

squat

3×5+

Week 2

Monday

overhead press

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

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

overhead press

3×3+

Tuesday

deadlift

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

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

deadlift

3×3+

Thursday

bench press

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

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

bench press

3×3+

Friday

squat

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

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

squat

3×3+

Week 3

Monday

overhead press

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

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

overhead press

3 sets

Tuesday

deadlift

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

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

deadlift

3 sets

Thursday

bench press

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

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

bench press

3 sets

Friday

squat

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

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

squat

3 sets

Deload week

Monday

overhead press

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

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

overhead press

3×5

Tuesday

deadlift

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

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

deadlift

3×5

Thursday

bench press

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

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

bench press

3×5

Friday

squat

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

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

squat

3×5