5/3/1 Beginner - Tuesday
December 23, 2025 at 08:49 AM
Total Weight
31,660 lbs
Total Volume
31,660 lbs
Personal Records
0
Duration
76 min
Progress vs Previous Workout
Volume Change
+295 lbs ↗️
Previous Date
12/16/2025
Squat
Set 1: 80 lbs × 5 reps
Set 2: 105 lbs × 5 reps
Set 3: 125 lbs × 3 reps
Set 4: 155 lbs × 5 reps
Set 5: 175 lbs × 3 reps
Set 6: 195 lbs × 4 reps
Set 7: 155 lbs × 5 reps
Set 8: 155 lbs × 5 reps
Set 9: 155 lbs × 5 reps
Set 10: 155 lbs × 5 reps
Set 11: 155 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: 95 lbs × 5 reps
Set 5: 105 lbs × 3 reps
Set 6: 120 lbs × 12 reps
Set 7: 95 lbs × 5 reps
Set 8: 95 lbs × 5 reps
Set 9: 95 lbs × 5 reps
Set 10: 95 lbs × 5 reps
Set 11: 95 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