Workout Routine

Free

My 5/3/1 Triumvirate

by domjay217

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Triumvirate is a popular assistance template for the 5/3/1 training program created by Jim Wendler.

Very similar to the Boring But Big. The Triumvirate follows the 5/3/1 template where one main lift is trained per session (bench press, squat, deadlift, or military press) using the 5/3/1 rep pattern, and is supplemented by doing 5 sets of 15 reps and 5 sets of 10 reps for accessory workouts.

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

Workouts

Overhead Press - Week 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
70% TM
105 lbs
5
100 sec
3
75% TM
115 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

overhead press

3×5+

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec
5
–
–
10
30 sec

face pull

5×10

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec
5
–
–
10
30 sec

chinup

5×10

Deadhangs

Set
Time
Rest time
1
20 sec
30 sec
2
30 sec
30 sec
3
30 sec
30 sec

Deadhangs

3 sets

Deadlift - Week 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
70% TM
105 lbs
5
100 sec
3
75% TM
115 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

deadlift

3×5+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

romanian deadlift

3×10

suitcase carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
30 sec
2
–
–
1
30 sec
3
–
–
1
30 sec
4
–
–
1
30 sec
5
–
–
1
30 sec
6
–
–
1
30 sec

suitcase carry

6×1

Bench Press - Week 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
70% TM
105 lbs
5
100 sec
3
75% TM
115 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

bench press

3×5+

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

t-bar row

3×10

Palloff Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec

Palloff Press

2×10

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

dip

3×10

Squat - Week 1

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
70% TM
105 lbs
5
100 sec
3
75% TM
115 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

squat

3×5+

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

leg press

3×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

leg curl

3×10

Week 2 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
3
100 sec
2
80% TM
120 lbs
3
100 sec
3
85% TM
130 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

overhead press

3×3+

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec
5
–
–
10
30 sec

face pull

5×10

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec
5
–
–
10
30 sec

chinup

5×10

Deadhangs

Set
Time
Rest time
1
30 sec
45 sec
2
30 sec
45 sec
3
30 sec
45 sec

Deadhangs

3×30 s

Deadlift - Week 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
3
60 sec
2
80% TM
120 lbs
3
60 sec
3
85% TM
130 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

deadlift

3×3+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

romanian deadlift

3×10

suitcase carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
30 sec
2
–
–
1
30 sec
3
–
–
1
30 sec
4
–
–
1
30 sec
5
–
–
1
30 sec
6
–
–
1
30 sec

suitcase carry

6×1

Week 2 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
3
60 sec
2
80% TM
120 lbs
3
60 sec
3
85% TM
130 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

bench press

3×3+

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

t-bar row

3×10

Palloff Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec

Palloff Press

2×10

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

dip

3×10

Week 2 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
3
240 sec
2
80% TM
120 lbs
3
240 sec
3
85% TM
130 lbs
3 +
amrap
Prog. Overload
239 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

squat

3×3+

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

leg press

3×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

leg curl

3×10

Week 3 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
130 lbs
5
60 sec
2
90% TM
135 lbs
3
60 sec
3
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

overhead press

3 sets

lateral raise

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

lateral raise

5×5

t-bar row

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

t-bar row

5×5

Oblique leg raises

Set
Reps
Rest time
1
5
30 sec
2
30
0 sec
3
30
0 sec
4
30
0 sec
5
30
0 sec

Oblique leg raises

5 sets

Week 3 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
130 lbs
5
240 sec
2
90% TM
135 lbs
3
240 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
238 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

face pull

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

face pull

5×5

dip

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

dip

5×5

Reverse/Back Extensions

Set
Reps
Rest time
1
5
30 sec
2
5
30 sec
3
5
30 sec
4
5
30 sec
5
5
30 sec

Reverse/Back Extensions

5×5

Week 3 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
130 lbs
5
240 sec
2
90% TM
135 lbs
3
240 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
238 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

bench press

3 sets

incline bench press

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

incline bench press

5×5

Palloff Press

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

Palloff Press

5×5

chinup

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

chinup

5×5

Week 3 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
130 lbs
5
240 sec
2
90% TM
135 lbs
3
240 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
239 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

squat

3 sets

tricep pushdown

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

tricep pushdown

5×5

forward lunges

Set
Reps
Rest time
1
5
30 sec
2
5
30 sec
3
5
30 sec
4
5
30 sec
5
5
30 sec

forward lunges

5×5

pullup

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

pullup

5×5

Week 4 Day 1 (deload week)

overhead press

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

overhead press

3×5+

lateral raise

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

lateral raise

5×5

t-bar row

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

t-bar row

5×5

Oblique leg raises

Set
Reps
Rest time
1
5
30 sec
2
5
30 sec
3
5
30 sec
4
5
30 sec
5
5
30 sec

Oblique leg raises

5×5

Week 4 Day 2 (deload week)

deadlift

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

deadlift

3×5+

face pull

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

face pull

5×5

dip

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

dip

5×5

Reverse/Back Extensions

Set
Reps
Rest time
1
5
30 sec
2
5
30 sec
3
5
30 sec
4
5
30 sec
5
5
30 sec

Reverse/Back Extensions

5×5

Week 4 Day 3 (deload week)

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 +
amrap
60 sec

bench press

3×5+

incline bench press

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

incline bench press

5×5

Palloff Press

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

Palloff Press

5×5

chinup

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

chinup

5×5

Week 4 Day 4 (deload week)

squat

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

squat

3×5+

triceps pushdowns

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

triceps pushdowns

5×5

forward lunges

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

forward lunges

5×5

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