Workout Routine

Free

My 5/3/1 Routine

by Nsham04

Download free Hardy app

351 BBB

Starting TM is 85% of 1RM.

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

Workouts

W1 Monday

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
5
100 sec
2
80% TM
100 lbs
5
100 sec
3
90% TM
115 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
4
65% TM
85 lbs
10
100 sec
5
65% TM
85 lbs
10
100 sec
6
65% TM
85 lbs
10
100 sec
7
65% TM
85 lbs
10
100 sec
8
65% TM
85 lbs
10
100 sec

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

squat

8 sets

dip

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

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

dip

5×10

chinup

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

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

chinup

5×10

lateral raise

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

lateral raise

5×10

Rear Delt Row

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

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

Rear Delt Row

5×10

W1 Tuesday

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
5
100 sec
2
80% TM
100 lbs
5
100 sec
3
90% TM
115 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
4
65% TM
85 lbs
10
100 sec
5
65% TM
85 lbs
10
100 sec
6
65% TM
85 lbs
10
100 sec
7
65% TM
85 lbs
10
100 sec
8
65% TM
85 lbs
10
100 sec

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

bench press

8 sets

barbell row

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

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

barbell row

5×10

incline bench press

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

incline bench press

5×10

shrug

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

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

shrug

5×10

Side Bends

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

Side Bends

5×10

W1 Thursday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
5
100 sec
2
80% TM
100 lbs
5
100 sec
3
90% TM
115 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
4
65% TM
85 lbs
10
100 sec
5
65% TM
85 lbs
10
100 sec
6
65% TM
85 lbs
10
100 sec
7
65% TM
85 lbs
10
100 sec
8
65% TM
85 lbs
10
100 sec

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

deadlift

8 sets

dip

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

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

dip

5×10

face pull

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

face pull

5×20

curl

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

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

curl

5×10

lying barbell triceps extensions

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

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

lying barbell triceps extensions

5×10

W1 Friday

military press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
5
100 sec
2
80% TM
100 lbs
5
100 sec
3
90% TM
115 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
4
65% TM
85 lbs
10
100 sec
5
65% TM
85 lbs
10
100 sec
6
65% TM
85 lbs
10
100 sec
7
65% TM
85 lbs
10
100 sec
8
65% TM
85 lbs
10
100 sec

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

military press

8 sets

single arm row

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

single arm row

5×10

tricep pushdown

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

tricep pushdown

5×10

shrug

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

shrug

5×10

lateral leg 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

lateral leg raises

5×10

W2 Monday

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
100 sec
2
75% TM
95 lbs
5
100 sec
3
85% TM
110 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
4
60% TM
75 lbs
10
100 sec
5
60% TM
75 lbs
10
100 sec
6
60% TM
75 lbs
10
100 sec
7
60% TM
75 lbs
10
100 sec
8
60% TM
75 lbs
10
100 sec

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

squat

8 sets

Dip

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

Dip

5×10

chinup

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

chinup

5×10

lateral raise

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

lateral raise

5×10

Rear Delt Row

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

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

Rear Delt Row

5×10

W2 Tuesday

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
100 sec
2
75% TM
95 lbs
5
100 sec
3
85% TM
110 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
4
60% TM
75 lbs
10
100 sec
5
60% TM
75 lbs
10
100 sec
6
60% TM
75 lbs
10
100 sec
7
60% TM
75 lbs
10
100 sec
8
60% TM
75 lbs
10
100 sec

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

bench press

8 sets

barbell row

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

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

barbell row

5×10

incline bench press

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

incline bench press

5×10

shrug

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

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

shrug

5×10

Side Bends

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

Side Bends

5×10

W2 Thursday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
100 sec
2
75% TM
95 lbs
5
100 sec
3
85% TM
110 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
4
60% TM
75 lbs
10
100 sec
5
60% TM
75 lbs
10
100 sec
6
60% TM
75 lbs
10
100 sec
7
60% TM
75 lbs
10
100 sec
8
60% TM
75 lbs
10
100 sec

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

deadlift

8 sets

Dip

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

Dip

5×10

face pull

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

face pull

5×20

curl

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

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

curl

5×10

lying barbell triceps extensions

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

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

lying barbell triceps extensions

5×10

W2 Friday

military press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
100 sec
2
75% TM
95 lbs
5
100 sec
3
85% TM
110 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
4
60% TM
75 lbs
10
100 sec
5
60% TM
75 lbs
10
100 sec
6
60% TM
75 lbs
10
100 sec
7
60% TM
75 lbs
10
100 sec
8
60% TM
75 lbs
10
100 sec

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

military press

8 sets

single arm row

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

single arm row

5×10

tricep pushdown

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

tricep pushdown

5×10

shrug

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

shrug

5×10

lateral leg 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

lateral leg raises

5×10

W3 Monday

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
100 sec
2
85% TM
110 lbs
5
100 sec
3
95% TM
120 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
4
70% TM
90 lbs
10
100 sec
5
70% TM
90 lbs
10
100 sec
6
70% TM
90 lbs
10
100 sec
7
70% TM
90 lbs
10
100 sec
8
70% TM
90 lbs
10
100 sec

squat

8 sets

Dip

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

Dip

5×10

chinup

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

chinup

5×10

side lateral raise

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

side lateral raise

5×10

Rear Delt Row

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

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

Rear Delt Row

5×10

W3 Tuesday

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
100 sec
2
85% TM
110 lbs
5
100 sec
3
95% TM
120 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
4
70% TM
90 lbs
10
100 sec
5
70% TM
90 lbs
10
100 sec
6
70% TM
90 lbs
10
100 sec
7
70% TM
90 lbs
10
100 sec
8
70% TM
90 lbs
10
100 sec

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

bench press

8 sets

barbell row

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

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

barbell row

5×10

W3 Thursday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
100 sec
2
85% TM
110 lbs
5
100 sec
3
95% TM
120 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
4
70% TM
90 lbs
10
100 sec
5
70% TM
90 lbs
10
100 sec
6
70% TM
90 lbs
10
100 sec
7
70% TM
90 lbs
10
100 sec
8
70% TM
90 lbs
10
100 sec

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

deadlift

8 sets

W3 Friday

military press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
100 sec
2
85% TM
110 lbs
5
100 sec
3
95% TM
120 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
4
70% TM
90 lbs
10
100 sec
5
70% TM
90 lbs
10
100 sec
6
70% TM
90 lbs
10
100 sec
7
70% TM
90 lbs
10
100 sec
8
70% TM
90 lbs
10
100 sec

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

military press

8 sets

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 Thursday (deload)

bench 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

bench press

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+