Workout Routine

Free

My 5/3/1 Routine

by Benn

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

Workouts

W1 Friday

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
100 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 %

bench press

3×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
90 lbs
10
100 sec
2
60% TM
90 lbs
10
100 sec
3
60% TM
90 lbs
10
100 sec
4
60% TM
90 lbs
10
100 sec
5
60% TM
90 lbs
10
100 sec

bench press

5×10

squat

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

squat

5×10

pullup

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

pullup

5×5

W1 Monday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
100 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 %

deadlift

3×5+

deadlift

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

deadlift

5×10

overhead press

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

overhead press

5×10

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

dumbbell row

3×20

W1 Tuesday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
100 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 %

overhead press

3×5+

overhead press

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

overhead press

5×10

deadlift

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

deadlift

5×10

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

dumbbell row

3×20

W1 Thursday

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
100 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 %

squat

3×5+

squat

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

squat

5×10

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15 lbs
10
100 sec
2
60% TM
15 lbs
10
100 sec
3
60% TM
15 lbs
10
100 sec
4
60% TM
15 lbs
10
100 sec
5
60% TM
15 lbs
10
100 sec

bench press

5×10

pullup

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

pullup

5×5

W2 Friday

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

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

bench press

3×3+

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
90 lbs
10
100 sec
2
60% TM
90 lbs
10
100 sec
3
60% TM
90 lbs
10
100 sec
4
60% TM
90 lbs
10
100 sec
5
60% TM
90 lbs
10
100 sec

bench press

5×10

lat pulldown

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

lat pulldown

5×10

Hanging oblique knee raises

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec
5
10
100 sec

Hanging oblique knee raises

5×10

squat

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

squat

5×10

W2 Monday

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

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

deadlift

3×3+

deadlift

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

deadlift

5×10

overhead press

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

overhead press

5×10

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

dumbbell row

3×20

W2 Tuesday

overhead 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

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

overhead press

3×3+

overhead press

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

overhead press

5×10

deadlift

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

deadlift

5×10

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

dumbbell row

3×20

W2 Thursday

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+

squat

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

squat

5×10

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
90 lbs
10
100 sec
2
60% TM
90 lbs
10
100 sec
3
60% TM
90 lbs
10
100 sec
4
60% TM
90 lbs
10
100 sec
5
60% TM
90 lbs
10
100 sec

bench press

5×10

pullup

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

pullup

5×5

W3 Friday

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

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

bench press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
90 lbs
10
100 sec
2
60% TM
90 lbs
10
100 sec
3
60% TM
90 lbs
10
100 sec
4
60% TM
90 lbs
10
100 sec
5
60% TM
90 lbs
10
100 sec

bench press

5×10

lat pulldown

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

lat pulldown

5×10

Hanging oblique knee raises

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec
5
10
100 sec

Hanging oblique knee raises

5×10

W3 Monday

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

deadlift

3 sets

deadlift

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

deadlift

5×10

overhead press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
90 lbs
10
100 sec
2
60% TM
90 lbs
10
100 sec
3
60% TM
90 lbs
10
100 sec
4
60% TM
90 lbs
10
100 sec
5
60% TM
90 lbs
10
100 sec

overhead press

5×10

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec
5
–
–
20
100 sec

dumbbell row

5×20

W3 Tuesday

overhead 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

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

overhead press

3 sets

overhead press

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

overhead press

5×10

deadlift

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

deadlift

5×10

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

dumbbell row

3×20

W3 Thursday

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

squat

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

squat

5×10

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
90 lbs
10
100 sec
2
60% TM
90 lbs
10
100 sec
3
60% TM
90 lbs
10
100 sec
4
60% TM
90 lbs
10
100 sec
5
60% TM
90 lbs
10
100 sec

bench press

5×10

pullup

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

pullup

5×5

Leg abductor

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 abductor

5×10

W4 Friday (deload)

bench press

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

bench press

3×5+

W4 Monday (deload)

deadlift

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

deadlift

3×5+

W4 Tuesday (deload)

overhead press

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

overhead press

3×5+

W4 Thursday (deload)

squat

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

squat

3×5+