Workout Routine

Free

My 5/3/1 Routine 3 days a week

by timothyangws

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Starting TM is 85% 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 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
150 sec
2
70% TM
90 lbs
5
150 sec
3
85% TM
110 lbs
5 +
amrap
150 sec
4
50% TM
65 lbs
10
150 sec
5
50% TM
65 lbs
10
150 sec
6
50% TM
65 lbs
10
150 sec
7
50% TM
65 lbs
10
150 sec
8
50% TM
65 lbs
10
150 sec

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

military press

8 sets

barbell row

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

barbell row

5×10

W1 Wednesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
150 sec
2
70% TM
90 lbs
5
150 sec
3
75% TM
95 lbs
5 +
amrap
150 sec
4
50% TM
65 lbs
10
150 sec
5
50% TM
65 lbs
10
150 sec
6
50% TM
65 lbs
10
150 sec
7
50% TM
65 lbs
10
150 sec
8
50% TM
65 lbs
10
150 sec

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

deadlift

8 sets

Cable crunch

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

Cable crunch

5×10

W1 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
150 sec
2
70% TM
90 lbs
5
150 sec
3
75% TM
95 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
4
50% TM
65 lbs
10
150 sec
5
50% TM
65 lbs
10
150 sec
6
50% TM
65 lbs
10
150 sec
7
50% TM
65 lbs
10
150 sec
8
50% TM
65 lbs
10
150 sec

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

squat

8 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
150 sec
2
70% TM
90 lbs
5
150 sec
3
75% TM
95 lbs
5 +
amrap
150 sec
4
50% TM
65 lbs
10
150 sec
5
50% TM
65 lbs
10
150 sec
6
50% TM
65 lbs
10
150 sec
7
50% TM
65 lbs
10
150 sec
8
50% TM
65 lbs
10
150 sec

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

bench press

8 sets

barbell row

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

barbell row

5×10

W2 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
3
150 sec
2
80% TM
100 lbs
3
150 sec
3
85% TM
110 lbs
3 +
amrap
150 sec
4
50% TM
65 lbs
10
150 sec
5
50% TM
65 lbs
10
150 sec
6
50% TM
65 lbs
10
150 sec
7
50% TM
65 lbs
10
150 sec
8
50% TM
65 lbs
10
150 sec

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

military press

8 sets

Cable crunch

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

Cable crunch

5×10

W2 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
3
150 sec
2
80% TM
100 lbs
3
150 sec
3
85% TM
110 lbs
3 +
amrap
150 sec
4
50% TM
65 lbs
10
150 sec
5
50% TM
65 lbs
10
150 sec
6
50% TM
65 lbs
10
150 sec
7
50% TM
65 lbs
10
150 sec
8
50% TM
65 lbs
10
150 sec

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

deadlift

8 sets

barbell row

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

barbell row

5×10

W2 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
3
150 sec
2
80% TM
100 lbs
3
150 sec
3
85% TM
110 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
4
50% TM
65 lbs
10
150 sec
5
50% TM
65 lbs
10
150 sec
6
50% TM
65 lbs
10
150 sec
7
50% TM
65 lbs
10
150 sec
8
50% TM
65 lbs
10
150 sec

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

squat

8 sets

Cable crunch

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

Cable crunch

5×10

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
3
150 sec
2
80% TM
100 lbs
3
150 sec
3
85% TM
110 lbs
3 +
amrap
150 sec
4
50% TM
65 lbs
10
150 sec
5
50% TM
65 lbs
10
150 sec
6
50% TM
65 lbs
10
150 sec
7
50% TM
65 lbs
10
150 sec
8
50% TM
65 lbs
10
150 sec

bench press

8 sets

W3 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
5
150 sec
2
90% TM
115 lbs
3
150 sec
3
95% TM
120 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
4
50% TM
65 lbs
10
150 sec
5
50% TM
65 lbs
10
150 sec
6
50% TM
65 lbs
10
150 sec
7
50% TM
65 lbs
10
150 sec
8
50% TM
65 lbs
10
150 sec

military press

8 sets

barbell row

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

barbell row

5×10

W3 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
5
150 sec
2
90% TM
115 lbs
3
150 sec
3
95% TM
120 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
4
50% TM
65 lbs
10
150 sec
5
50% TM
65 lbs
10
150 sec
6
50% TM
65 lbs
10
150 sec
7
50% TM
65 lbs
10
150 sec
8
50% TM
65 lbs
10
150 sec

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

deadlift

8 sets

Cable crunch

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

Cable crunch

5×10

W3 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
5
150 sec
2
90% TM
115 lbs
3
150 sec
3
95% TM
120 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
4
50% TM
65 lbs
10
150 sec
5
50% TM
65 lbs
10
150 sec
6
50% TM
65 lbs
10
150 sec
7
50% TM
65 lbs
10
150 sec
8
50% TM
65 lbs
10
150 sec

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

squat

8 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
18 lbs
5
150 sec
2
90% TM
19 lbs
3
150 sec
3
95% TM
20 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 3 lbs
Extra 3+ reps, increase TM by 3 lbs
4
50% TM
11 lbs
10
150 sec
5
50% TM
11 lbs
10
150 sec
6
50% TM
11 lbs
10
150 sec
7
50% TM
11 lbs
10
150 sec
8
50% TM
11 lbs
10
150 sec

bench press

8 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
10
150 sec
2
65% TM
85 lbs
10
150 sec
3
65% TM
85 lbs
10
150 sec
4
65% TM
85 lbs
10
150 sec
5
65% TM
85 lbs
10
150 sec

barbell row

5×10

W4 Monday (deload)

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
100 sec
2
50% TM
65 lbs
5
100 sec
3
60% TM
75 lbs
5 +
amrap
100 sec

military press

3×5+

W4 Tuesday (deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
100 sec
2
50% TM
65 lbs
5
100 sec
3
60% TM
75 lbs
5 +
amrap
100 sec

deadlift

3×5+

W4 Friday (deload)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
100 sec
2
50% TM
65 lbs
5
100 sec
3
60% TM
75 lbs
5 +
amrap
100 sec

squat

3×5+