Workout Routine

Free

Offseason for Mass (5/3/1 for Powerlifting)

by vdantr

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Starting TM is 90% of 1RM.

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

Training blocks

Week 1

Squat 1

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
300 sec
2
75% TM
100 lbs
5
300 sec
3
85% TM
115 lbs
5
300 sec
4
WW
120 lbs
20
300 sec

squat

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
WW
90 lbs
10
180 sec
2
WW
90 lbs
10
180 sec
3
WW
90 lbs
10
180 sec
4
WW
90 lbs
10
180 sec

leg press

4×10

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
WW
90 lbs
10
180 sec
2
WW
90 lbs
10
180 sec
3
WW
90 lbs
10
180 sec
4
WW
90 lbs
10
180 sec

Hyperextensions

4×10

hanging leg raises

Set
Reps
Rest time
1
10
180 sec
2
10
180 sec
3
10
180 sec
4
10
180 sec

hanging leg raises

4×10

Bench 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
180 sec
2
75% TM
100 lbs
5
180 sec
3
85% TM
115 lbs
5
180 sec
4
WW
120 lbs
10 +
amrap
180 sec

bench press

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
WW
20 lbs
10
180 sec
2
WW
20 lbs
10
180 sec
3
WW
20 lbs
10
180 sec
4
WW
20 lbs
10
180 sec
5
WW
20 lbs
10
180 sec

bench press

5×10

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
WW
20 lbs
12
180 sec
2
WW
20 lbs
12
180 sec
3
WW
20 lbs
12
180 sec
4
WW
20 lbs
12
180 sec
5
WW
20 lbs
12
180 sec

chest supported rows

5×12

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
WW
35 lbs
10
180 sec
2
WW
35 lbs
10
180 sec
3
WW
35 lbs
10
180 sec
4
WW
35 lbs
10
180 sec
5
WW
35 lbs
10
180 sec
6
WW
35 lbs
10
180 sec
7
WW
35 lbs
10
180 sec
8
WW
35 lbs
10
180 sec
9
WW
35 lbs
10
180 sec
10
WW
35 lbs
10
180 sec

triceps pushdowns

10×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
WW
35 lbs
15
180 sec
2
WW
35 lbs
15
180 sec
3
WW
35 lbs
15
180 sec
4
WW
35 lbs
15
180 sec
5
WW
35 lbs
15
180 sec
6
WW
35 lbs
15
180 sec
7
WW
35 lbs
15
180 sec

face pull

7×15

Deadlift 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
300 sec
2
75% TM
100 lbs
5
300 sec
3
85% TM
115 lbs
5
300 sec

deadlift

3×5

good morning

Set
Intensity
Weight
Reps
Rest time
1
WW
120 lbs
10
180 sec
2
WW
120 lbs
10
180 sec
3
WW
120 lbs
10
180 sec
4
WW
120 lbs
10
180 sec

good morning

4×10

barbell row

Set
Intensity
Weight
Reps
Rest time
1
WW
120 lbs
10
180 sec
2
WW
120 lbs
10
180 sec
3
WW
120 lbs
10
180 sec
4
WW
120 lbs
10
180 sec

barbell row

4×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
WW
35 lbs
12
180 sec
2
WW
35 lbs
12
180 sec
3
WW
35 lbs
12
180 sec
4
WW
35 lbs
12
180 sec

leg curl

4×12

ab wheel

Set
Reps
Rest time
1
12
180 sec
2
12
180 sec
3
12
180 sec
4
12
180 sec

ab wheel

4×12

OHP 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
180 sec
2
75% TM
100 lbs
5
180 sec
3
85% TM
115 lbs
5
180 sec
4
WW
120 lbs
10 +
amrap
180 sec

overhead press

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
WW
20 lbs
10
180 sec
2
WW
20 lbs
10
180 sec
3
WW
20 lbs
10
180 sec
4
WW
20 lbs
10
180 sec
5
WW
20 lbs
10
180 sec

seated shoulder press

5×10

curl

Set
Intensity
Weight
Reps
Rest time
1
WW
120 lbs
10
180 sec
2
WW
120 lbs
10
180 sec
3
WW
120 lbs
10
180 sec
4
WW
120 lbs
10
180 sec
5
WW
120 lbs
10
180 sec

curl

5×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
WW
20 lbs
10
180 sec
2
WW
20 lbs
10
180 sec
3
WW
20 lbs
10
180 sec

lateral raise

3×10

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
WW
20 lbs
10
180 sec
2
WW
20 lbs
10
180 sec
3
WW
20 lbs
10
180 sec

rear delt fly

3×10

Week 2

Squat 2

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
300 sec
2
80% TM
110 lbs
3
300 sec
3
90% TM
120 lbs
3
300 sec
4
WW
120 lbs
20
300 sec

squat

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
WW
90 lbs
10
180 sec
2
WW
90 lbs
10
180 sec
3
WW
90 lbs
10
180 sec
4
WW
90 lbs
10
180 sec

leg press

4×10

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
WW
90 lbs
10
180 sec
2
WW
90 lbs
10
180 sec
3
WW
90 lbs
10
180 sec
4
WW
90 lbs
10
180 sec

Hyperextensions

4×10

hanging leg raises

Set
Reps
Rest time
1
10
180 sec
2
10
180 sec
3
10
180 sec
4
10
180 sec

hanging leg raises

4×10

Bench 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
180 sec
2
80% TM
110 lbs
3
180 sec
3
90% TM
120 lbs
3
180 sec
4
WW
120 lbs
10 +
amrap
180 sec

bench press

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
WW
20 lbs
10
180 sec
2
WW
20 lbs
10
180 sec
3
WW
20 lbs
10
180 sec
4
WW
20 lbs
10
180 sec
5
WW
20 lbs
10
180 sec

bench press

5×10

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
WW
20 lbs
12
180 sec
2
WW
20 lbs
12
180 sec
3
WW
20 lbs
12
180 sec
4
WW
20 lbs
12
180 sec
5
WW
20 lbs
12
180 sec

chest supported rows

5×12

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
WW
35 lbs
10
180 sec
2
WW
35 lbs
10
180 sec
3
WW
35 lbs
10
180 sec
4
WW
35 lbs
10
180 sec
5
WW
35 lbs
10
180 sec
6
WW
35 lbs
10
180 sec
7
WW
35 lbs
10
180 sec
8
WW
35 lbs
10
180 sec
9
WW
35 lbs
10
180 sec
10
WW
35 lbs
10
180 sec

triceps pushdowns

10×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
WW
35 lbs
15
180 sec
2
WW
35 lbs
15
180 sec
3
WW
35 lbs
15
180 sec
4
WW
35 lbs
15
180 sec
5
WW
35 lbs
15
180 sec
6
WW
35 lbs
15
180 sec
7
WW
35 lbs
15
180 sec

face pull

7×15

Deadlift 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
300 sec
2
80% TM
110 lbs
3
300 sec
3
90% TM
120 lbs
3
300 sec

deadlift

3×3

good morning

Set
Intensity
Weight
Reps
Rest time
1
WW
120 lbs
10
180 sec
2
WW
120 lbs
10
180 sec
3
WW
120 lbs
10
180 sec
4
WW
120 lbs
10
180 sec

good morning

4×10

barbell row

Set
Intensity
Weight
Reps
Rest time
1
WW
120 lbs
10
180 sec
2
WW
120 lbs
10
180 sec
3
WW
120 lbs
10
180 sec
4
WW
120 lbs
10
180 sec

barbell row

4×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
WW
35 lbs
12
180 sec
2
WW
35 lbs
12
180 sec
3
WW
35 lbs
12
180 sec
4
WW
35 lbs
12
180 sec

leg curl

4×12

ab wheel

Set
Reps
Rest time
1
12
180 sec
2
12
180 sec
3
12
180 sec
4
12
180 sec

ab wheel

4×12

OHP 2

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
180 sec
2
80% TM
110 lbs
3
180 sec
3
90% TM
120 lbs
3
180 sec
4
WW
120 lbs
10 +
amrap
180 sec

overhead press

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
WW
20 lbs
10
180 sec
2
WW
20 lbs
10
180 sec
3
WW
20 lbs
10
180 sec
4
WW
20 lbs
10
180 sec
5
WW
20 lbs
10
180 sec

seated shoulder press

5×10

curl

Set
Intensity
Weight
Reps
Rest time
1
WW
120 lbs
10
180 sec
2
WW
120 lbs
10
180 sec
3
WW
120 lbs
10
180 sec
4
WW
120 lbs
10
180 sec
5
WW
120 lbs
10
180 sec

curl

5×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
WW
20 lbs
10
180 sec
2
WW
20 lbs
10
180 sec
3
WW
20 lbs
10
180 sec

lateral raise

3×10

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
WW
20 lbs
10
180 sec
2
WW
20 lbs
10
180 sec
3
WW
20 lbs
10
180 sec

rear delt fly

3×10

Week 3

Squat 3

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
300 sec
2
85% TM
115 lbs
3
300 sec
3
95% TM
130 lbs
1
300 sec
4
WW
120 lbs
20
300 sec

squat

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
WW
90 lbs
10
180 sec
2
WW
90 lbs
10
180 sec
3
WW
90 lbs
10
180 sec
4
WW
90 lbs
10
180 sec

leg press

4×10

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
WW
90 lbs
10
180 sec
2
WW
90 lbs
10
180 sec
3
WW
90 lbs
10
180 sec
4
WW
90 lbs
10
180 sec

Hyperextensions

4×10

hanging leg raises

Set
Reps
Rest time
1
10
180 sec
2
10
180 sec
3
10
180 sec
4
10
180 sec

hanging leg raises

4×10

Bench 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
180 sec
2
85% TM
115 lbs
3
180 sec
3
95% TM
130 lbs
1
180 sec
4
WW
120 lbs
10 +
amrap
180 sec

bench press

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
WW
20 lbs
10
180 sec
2
WW
20 lbs
10
180 sec
3
WW
20 lbs
10
180 sec
4
WW
20 lbs
10
180 sec
5
WW
20 lbs
10
180 sec

bench press

5×10

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
WW
20 lbs
12
180 sec
2
WW
20 lbs
12
180 sec
3
WW
20 lbs
12
180 sec
4
WW
20 lbs
12
180 sec
5
WW
20 lbs
12
180 sec

chest supported rows

5×12

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
WW
35 lbs
10
180 sec
2
WW
35 lbs
10
180 sec
3
WW
35 lbs
10
180 sec
4
WW
35 lbs
10
180 sec
5
WW
35 lbs
10
180 sec
6
WW
35 lbs
10
180 sec
7
WW
35 lbs
10
180 sec
8
WW
35 lbs
10
180 sec
9
WW
35 lbs
10
180 sec
10
WW
35 lbs
10
180 sec

triceps pushdowns

10×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
WW
35 lbs
15
180 sec
2
WW
35 lbs
15
180 sec
3
WW
35 lbs
15
180 sec
4
WW
35 lbs
15
180 sec
5
WW
35 lbs
15
180 sec
6
WW
35 lbs
15
180 sec
7
WW
35 lbs
15
180 sec

face pull

7×15

Deadlift 3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
300 sec
2
85% TM
115 lbs
3
300 sec
3
95% TM
130 lbs
1
300 sec

deadlift

3 sets

good morning

Set
Intensity
Weight
Reps
Rest time
1
WW
120 lbs
10
180 sec
2
WW
120 lbs
10
180 sec
3
WW
120 lbs
10
180 sec
4
WW
120 lbs
10
180 sec

good morning

4×10

barbell row

Set
Intensity
Weight
Reps
Rest time
1
WW
120 lbs
10
180 sec
2
WW
120 lbs
10
180 sec
3
WW
120 lbs
10
180 sec
4
WW
120 lbs
10
180 sec

barbell row

4×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
WW
35 lbs
12
180 sec
2
WW
35 lbs
12
180 sec
3
WW
35 lbs
12
180 sec
4
WW
35 lbs
12
180 sec

leg curl

4×12

ab wheel

Set
Reps
Rest time
1
12
180 sec
2
12
180 sec
3
12
180 sec
4
12
180 sec

ab wheel

4×12

OHP 3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
180 sec
2
85% TM
115 lbs
3
180 sec
3
95% TM
130 lbs
1
180 sec
4
WW
120 lbs
10 +
amrap
180 sec

overhead press

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
WW
20 lbs
10
180 sec
2
WW
20 lbs
10
180 sec
3
WW
20 lbs
10
180 sec
4
WW
20 lbs
10
180 sec
5
WW
20 lbs
10
180 sec

seated shoulder press

5×10

curl

Set
Intensity
Weight
Reps
Rest time
1
WW
120 lbs
10
180 sec
2
WW
120 lbs
10
180 sec
3
WW
120 lbs
10
180 sec
4
WW
120 lbs
10
180 sec
5
WW
120 lbs
10
180 sec

curl

5×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
WW
20 lbs
10
180 sec
2
WW
20 lbs
10
180 sec
3
WW
20 lbs
10
180 sec

lateral raise

3×10

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
WW
20 lbs
10
180 sec
2
WW
20 lbs
10
180 sec
3
WW
20 lbs
10
180 sec

rear delt fly

3×10

Deload week

Squat D

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
300 sec
2
50% TM
70 lbs
5
300 sec
3
60% TM
80 lbs
5
300 sec
4
WW
120 lbs
20
300 sec

squat

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
WW
90 lbs
10
180 sec
2
WW
90 lbs
10
180 sec
3
WW
90 lbs
10
180 sec
4
WW
90 lbs
10
180 sec

leg press

4×10

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
WW
90 lbs
10
180 sec
2
WW
90 lbs
10
180 sec
3
WW
90 lbs
10
180 sec
4
WW
90 lbs
10
180 sec

Hyperextensions

4×10

hanging leg raises

Set
Reps
Rest time
1
10
180 sec
2
10
180 sec
3
10
180 sec
4
10
180 sec

hanging leg raises

4×10

Bench D

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
180 sec
2
50% TM
70 lbs
5
180 sec
3
60% TM
80 lbs
5
180 sec
4
WW
120 lbs
10 +
amrap
180 sec

bench press

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
WW
20 lbs
10
180 sec
2
WW
20 lbs
10
180 sec
3
WW
20 lbs
10
180 sec
4
WW
20 lbs
10
180 sec
5
WW
20 lbs
10
180 sec

bench press

5×10

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
WW
20 lbs
12
180 sec
2
WW
20 lbs
12
180 sec
3
WW
20 lbs
12
180 sec
4
WW
20 lbs
12
180 sec
5
WW
20 lbs
12
180 sec

chest supported rows

5×12

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
WW
35 lbs
10
180 sec
2
WW
35 lbs
10
180 sec
3
WW
35 lbs
10
180 sec
4
WW
35 lbs
10
180 sec
5
WW
35 lbs
10
180 sec
6
WW
35 lbs
10
180 sec
7
WW
35 lbs
10
180 sec
8
WW
35 lbs
10
180 sec
9
WW
35 lbs
10
180 sec
10
WW
35 lbs
10
180 sec

triceps pushdowns

10×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
WW
35 lbs
15
180 sec
2
WW
35 lbs
15
180 sec
3
WW
35 lbs
15
180 sec
4
WW
35 lbs
15
180 sec
5
WW
35 lbs
15
180 sec
6
WW
35 lbs
15
180 sec
7
WW
35 lbs
15
180 sec

face pull

7×15

Deadlift D

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
300 sec
2
50% TM
70 lbs
5
300 sec
3
60% TM
80 lbs
5
300 sec

deadlift

3×5

good morning

Set
Intensity
Weight
Reps
Rest time
1
WW
120 lbs
10
180 sec
2
WW
120 lbs
10
180 sec
3
WW
120 lbs
10
180 sec
4
WW
120 lbs
10
180 sec

good morning

4×10

barbell row

Set
Intensity
Weight
Reps
Rest time
1
WW
120 lbs
10
180 sec
2
WW
120 lbs
10
180 sec
3
WW
120 lbs
10
180 sec
4
WW
120 lbs
10
180 sec

barbell row

4×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
WW
35 lbs
12
180 sec
2
WW
35 lbs
12
180 sec
3
WW
35 lbs
12
180 sec
4
WW
35 lbs
12
180 sec

leg curl

4×12

ab wheel

Set
Reps
Rest time
1
12
180 sec
2
12
180 sec
3
12
180 sec
4
12
180 sec

ab wheel

4×12

OHP D

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
180 sec
2
50% TM
70 lbs
5
180 sec
3
60% TM
80 lbs
5
180 sec
4
WW
120 lbs
10 +
amrap
180 sec

overhead press

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
WW
20 lbs
10
180 sec
2
WW
20 lbs
10
180 sec
3
WW
20 lbs
10
180 sec
4
WW
20 lbs
10
180 sec
5
WW
20 lbs
10
180 sec

seated shoulder press

5×10

curl

Set
Intensity
Weight
Reps
Rest time
1
WW
120 lbs
10
180 sec
2
WW
120 lbs
10
180 sec
3
WW
120 lbs
10
180 sec
4
WW
120 lbs
10
180 sec
5
WW
120 lbs
10
180 sec

curl

5×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
WW
20 lbs
10
180 sec
2
WW
20 lbs
10
180 sec
3
WW
20 lbs
10
180 sec

lateral raise

3×10

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
WW
20 lbs
10
180 sec
2
WW
20 lbs
10
180 sec
3
WW
20 lbs
10
180 sec

rear delt fly

3×10