5/3/1 Beginner - Tuesday
December 16, 2025 at 05:23 AM
Total Weight
31,365 lbs
Total Volume
31,365 lbs
Personal Records
2 🏆
Duration
77 min
Progress vs Previous Workout
Volume Change
+5,588 lbs ↗️
Previous Date
12/09/2025
Squat
Set 1: 80 lbs × 5 reps
Set 2: 105 lbs × 5 reps
Set 3: 125 lbs × 5 reps
Set 4: 145 lbs × 3 reps
Set 5: 165 lbs × 3 reps
Set 6: 185 lbs × 5 reps
🏆 PRSet 7: 145 lbs × 5 reps
Set 8: 145 lbs × 5 reps
Set 9: 145 lbs × 5 reps
Set 10: 145 lbs × 5 reps
Set 11: 145 lbs × 5 reps
Bench press
Set 1: 50 lbs × 5 reps
Set 2: 65 lbs × 5 reps
Set 3: 75 lbs × 3 reps
Set 4: 85 lbs × 3 reps
Set 5: 95 lbs × 3 reps
Set 6: 110 lbs × 17 reps
🏆 PRSet 7: 85 lbs × 5 reps
Set 8: 85 lbs × 5 reps
Set 9: 85 lbs × 5 reps
Set 10: 85 lbs × 5 reps
Set 11: 85 lbs × 5 reps
Curls (prone)
Set 1: 40 lbs × 10 reps
Set 2: 40 lbs × 10 reps
Set 3: 40 lbs × 10 reps
Set 4: 40 lbs × 10 reps
Pull down
Set 1: 55 lbs × 10 reps
Set 2: 55 lbs × 10 reps
Set 3: 55 lbs × 10 reps
Set 4: 55 lbs × 10 reps
Rows
Set 1: 65 lbs × 10 reps
Set 2: 65 lbs × 10 reps
Set 3: 65 lbs × 10 reps
Set 4: 65 lbs × 10 reps
Push ups
Set 1: 135 lbs × 10 reps
Set 2: 135 lbs × 10 reps
Set 3: 135 lbs × 10 reps
Set 4: 135 lbs × 10 reps
Lunge
Set 1: 180 lbs × 10 reps
Set 2: 180 lbs × 10 reps
Set 3: 180 lbs × 10 reps
Set 4: 180 lbs × 10 reps