Workout Routine

Free

My 5/3/1 Routine BG

by Benn

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Starting TM is 80% 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

bench press

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

bench press

3 sets

squat

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

squat

3 sets

deadlift

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

deadlift

3 sets

overhead press

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

overhead press

3 sets

W2

bench press

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

bench press

3 sets

squat

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

squat

3 sets

overhead press

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

overhead press

3 sets

deadlift

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

deadlift

3 sets

W3

bench press

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

bench press

3 sets

squat

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

squat

3 sets

overhead press

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

overhead press

3 sets

deadlift

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

deadlift

3 sets