Workout Routine

Free

My 5/3/1 Routine A

by PapaFrog11

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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
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
65% TM
100 lbs
5
60 sec
5
75% TM
115 lbs
5
60 sec
6
85% TM
130 lbs
5 +
amrap
Prog. Overload
60 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
7
30% TM
45 lbs
10
60 sec
8
30% TM
45 lbs
10
60 sec
9
30% TM
45 lbs
10
60 sec

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

military press

9 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
60 sec
2
65% TM
29 lbs
10
60 sec
3
65% TM
29 lbs
10
57 sec

lat pulldown

3×10

hammer curl

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

hammer curl

3×10

overhead triceps extensions

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

overhead triceps extensions

3×10

plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec

plank

3×60 s

W1 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
65% TM
100 lbs
5
60 sec
5
75% TM
115 lbs
5
60 sec
6
85% TM
130 lbs
5 +
amrap
Prog. Overload
60 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
7
30% TM
45 lbs
10
60 sec
8
30% TM
45 lbs
10
60 sec
9
30% TM
45 lbs
10
60 sec

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

deadlift

9 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
100 sec
2
65% TM
100 lbs
10
100 sec
3
65% TM
100 lbs
10
100 sec

shrug

3×10

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
50% TM
23 lbs
25
60 sec
2
50% TM
23 lbs
25
60 sec
3
50% TM
23 lbs
25
60 sec

Machine Crunch

3×25

W1 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
65% TM
100 lbs
5
60 sec
5
75% TM
115 lbs
5
60 sec
6
85% TM
130 lbs
5 +
amrap
Prog. Overload
60 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
7
30% TM
45 lbs
10
60 sec
8
30% TM
45 lbs
10
60 sec
9
30% TM
45 lbs
10
60 sec

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

bench press

9 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
60 sec
2
65% TM
100 lbs
10
60 sec
3
65% TM
100 lbs
10
60 sec

barbell row

3×10

hammer curl

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

hammer curl

3×10

overhead triceps extensions

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

overhead triceps extensions

3×10

hanging leg raises

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

hanging leg raises

3×15

W1 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
65% TM
100 lbs
5
60 sec
5
75% TM
115 lbs
5
60 sec
6
85% TM
130 lbs
5 +
amrap
Prog. Overload
60 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
7
30% TM
45 lbs
10
60 sec
8
30% TM
45 lbs
10
60 sec
9
30% TM
45 lbs
10
60 sec

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

squat

9 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
65% TM
100 lbs
10
60 sec
3
65% TM
100 lbs
10
60 sec
4
65% TM
100 lbs
10
60 sec

calf raise

4 sets

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
50% TM
23 lbs
25
60 sec
2
50% TM
23 lbs
25
60 sec
3
50% TM
23 lbs
25
60 sec

Machine Crunch

3×25

W2 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
70% TM
105 lbs
3
60 sec
5
80% TM
120 lbs
3
60 sec
6
90% TM
135 lbs
3 +
amrap
Prog. Overload
60 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
7
30% TM
45 lbs
10
60 sec
8
30% TM
45 lbs
10
60 sec
9
30% TM
45 lbs
10
60 sec

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

military press

9 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
60 sec
2
65% TM
29 lbs
10
60 sec
3
65% TM
29 lbs
10
60 sec

lat pulldown

3×10

hammer curl

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

hammer curl

3×10

overhead triceps extensions

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

overhead triceps extensions

3×10

plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec

plank

3×60 s

W2 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
70% TM
105 lbs
3
60 sec
5
80% TM
120 lbs
3
60 sec
6
90% TM
135 lbs
3 +
amrap
Prog. Overload
60 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
7
30% TM
45 lbs
10
60 sec
8
30% TM
45 lbs
10
60 sec
9
30% TM
45 lbs
10
60 sec

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

deadlift

9 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
60 sec
2
65% TM
100 lbs
10
60 sec
3
65% TM
100 lbs
10
60 sec

shrug

3×10

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
50% TM
23 lbs
25
60 sec
2
50% TM
23 lbs
25
60 sec
3
50% TM
23 lbs
25
60 sec

Machine Crunch

3×25

W2 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
70% TM
105 lbs
3
60 sec
5
80% TM
120 lbs
3
60 sec
6
90% TM
135 lbs
3 +
amrap
Prog. Overload
60 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
7
30% TM
45 lbs
10
60 sec
8
30% TM
45 lbs
10
60 sec
9
30% TM
45 lbs
10
60 sec

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

bench press

9 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
60 sec
2
65% TM
100 lbs
10
60 sec
3
65% TM
100 lbs
10
60 sec

barbell row

3×10

hammer curl

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

hammer curl

3×10

overhead triceps extensions

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

overhead triceps extensions

3×10

hanging leg raises

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

hanging leg raises

3×15

W2 Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
70% TM
105 lbs
3
60 sec
5
80% TM
120 lbs
3
60 sec
6
90% TM
135 lbs
3 +
amrap
Prog. Overload
60 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
7
30% TM
45 lbs
10
60 sec
8
30% TM
45 lbs
10
60 sec
9
30% TM
45 lbs
10
60 sec

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

squat

9 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
60 sec
2
65% TM
100 lbs
10
60 sec
3
65% TM
100 lbs
10
60 sec

calf raise

3×10

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
50% TM
23 lbs
25
60 sec
2
50% TM
23 lbs
25
60 sec
3
50% TM
23 lbs
25
60 sec

Machine Crunch

3×25

W3 Monday

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
75% TM
115 lbs
5
60 sec
5
85% TM
130 lbs
3
60 sec
6
95% TM
145 lbs
1 +
amrap
Prog. Overload
60 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
7
30% TM
45 lbs
10
60 sec
8
30% TM
45 lbs
10
60 sec
9
30% TM
45 lbs
10
60 sec

military press

9 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
60 sec
2
65% TM
29 lbs
10
60 sec
3
65% TM
29 lbs
10
60 sec

lat pulldown

3×10

hammer curl

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

hammer curl

3×10

overhead triceps extensions

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

overhead triceps extensions

3×10

plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec

plank

3×60 s

W3 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
75% TM
115 lbs
5
60 sec
5
85% TM
130 lbs
3
60 sec
6
95% TM
145 lbs
1 +
amrap
Prog. Overload
60 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
7
30% TM
45 lbs
10
60 sec
8
30% TM
45 lbs
10
60 sec
9
30% TM
45 lbs
10
60 sec

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

deadlift

9 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
60 sec
2
65% TM
100 lbs
10
60 sec
3
65% TM
100 lbs
10
60 sec

shrug

3×10

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
50% TM
23 lbs
25
60 sec
2
50% TM
23 lbs
25
60 sec
3
50% TM
23 lbs
25
60 sec

Machine Crunch

3×25

W3 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
75% TM
115 lbs
5
60 sec
5
85% TM
130 lbs
3
60 sec
6
95% TM
145 lbs
1 +
amrap
Prog. Overload
60 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
7
30% TM
45 lbs
10
60 sec
8
30% TM
45 lbs
10
60 sec
9
30% TM
45 lbs
10
60 sec

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

bench press

9 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
60 sec
2
65% TM
100 lbs
10
60 sec
3
65% TM
100 lbs
10
60 sec

barbell row

3×10

hammer curl

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

hammer curl

3×10

overhead triceps extensions

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

overhead triceps extensions

3×10

hanging leg raises

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

hanging leg raises

3×15

W3 Friday

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
100 sec
4
75% TM
115 lbs
5
100 sec
5
85% TM
130 lbs
3
100 sec
6
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
7
30% TM
45 lbs
10
100 sec
8
30% TM
45 lbs
10
100 sec
9
30% TM
45 lbs
10
100 sec

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

squat

9 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
60 sec
2
65% TM
100 lbs
10
60 sec
3
65% TM
100 lbs
10
60 sec

calf raise

3×10

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
50% TM
23 lbs
25
60 sec
2
50% TM
23 lbs
25
60 sec
3
50% TM
23 lbs
25
60 sec

Machine Crunch

3×25

W4 Monday (deload)

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
40% TM
60 lbs
10
60 sec
5
50% TM
75 lbs
8
60 sec
6
60% TM
90 lbs
5 +
amrap
60 sec
7
30% TM
45 lbs
10
60 sec
8
30% TM
45 lbs
10
60 sec
9
30% TM
45 lbs
10
60 sec

military press

9 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
60 sec
2
65% TM
29 lbs
10
60 sec
3
65% TM
29 lbs
10
60 sec

lat pulldown

3×10

hammer curl

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

hammer curl

3×10

overhead triceps extensions

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

overhead triceps extensions

3×10

plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec

plank

3×60 s

W4 Tuesday (deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
40% TM
60 lbs
10
60 sec
5
50% TM
75 lbs
8
60 sec
6
60% TM
90 lbs
5 +
amrap
60 sec
7
30% TM
45 lbs
10
60 sec
8
30% TM
45 lbs
10
60 sec
9
30% TM
45 lbs
10
60 sec

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

deadlift

9 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
100 sec
2
65% TM
100 lbs
10
100 sec
3
65% TM
100 lbs
10
100 sec

shrug

3×10

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
50% TM
23 lbs
25
100 sec
2
50% TM
23 lbs
25
100 sec
3
50% TM
23 lbs
25
100 sec

Machine Crunch

3×25

W4 Thursday (deload)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
40% TM
60 lbs
10
60 sec
5
50% TM
75 lbs
8
60 sec
6
60% TM
90 lbs
5 +
amrap
60 sec
7
30% TM
45 lbs
10
60 sec
8
30% TM
45 lbs
10
60 sec
9
30% TM
45 lbs
10
60 sec

bench press

9 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
30% TM
45 lbs
10
60 sec
2
30% TM
45 lbs
10
60 sec
3
30% TM
45 lbs
10
60 sec

barbell row

3×10

hammer curl

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

hammer curl

3×10

overhead triceps extensions

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

overhead triceps extensions

3×10

hanging leg raises

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

hanging leg raises

3×15

W4 Friday (deload)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
60 sec
2
50% TM
75 lbs
5
60 sec
3
60% TM
90 lbs
5
60 sec
4
40% TM
60 lbs
10
60 sec
5
50% TM
75 lbs
8
60 sec
6
60% TM
90 lbs
5 +
amrap
60 sec
7
30% TM
45 lbs
10
60 sec
8
30% TM
45 lbs
10
60 sec
9
30% TM
45 lbs
10
60 sec

squat

9 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
12
60 sec
2
65% TM
100 lbs
12
60 sec
3
65% TM
100 lbs
12
60 sec

calf raise

3×12

Machine Crunch

Set
Intensity
Weight
Reps
Rest time
1
50% TM
23 lbs
25
60 sec
2
50% TM
23 lbs
25
60 sec
3
50% TM
23 lbs
25
60 sec

Machine Crunch

3×25