5/3/1 Beginner - Thursday
December 25, 2025 at 05:32 AM
Total Weight
25,780 lbs
Total Volume
25,780 lbs
Personal Records
15 🏆
Duration
692 min
Progress vs Previous Workout
Volume Change
+5,105 lbs ↗️
Previous Date
12/18/2025
Good mornings
Set 1: 45 lbs × 5 reps
Set 2: 45 lbs × 5 reps
Set 3: 55 lbs × 5 reps
Set 4: 70 lbs × 5 reps
Set 5: 75 lbs × 5 reps
Set 6: 85 lbs × 20 reps
🏆 PRSet 7: 70 lbs × 5 reps
Set 8: 70 lbs × 5 reps
Set 9: 70 lbs × 5 reps
Set 10: 70 lbs × 5 reps
Set 11: 70 lbs × 5 reps
Deadlift
Overhead press
Set 1: 45 lbs × 5 reps
Set 2: 45 lbs × 5 reps
Set 3: 55 lbs × 5 reps
Set 4: 70 lbs × 5 reps
Set 5: 75 lbs × 5 reps
Set 6: 85 lbs × 8 reps
Set 7: 70 lbs × 5 reps
Set 8: 70 lbs × 5 reps
Set 9: 70 lbs × 5 reps
Set 10: 70 lbs × 5 reps
Set 11: 70 lbs × 5 reps
Incline bench press
Set 1: 80 lbs × 10 reps
🏆 PRSet 2: 80 lbs × 10 reps
🏆 PRSet 3: 80 lbs × 10 reps
🏆 PRSet 4: 80 lbs × 20 reps
🏆 PRHammer curl
Set 1: 40 lbs × 10 reps
🏆 PRSet 2: 40 lbs × 10 reps
🏆 PRSet 3: 40 lbs × 10 reps
🏆 PRSet 4: 40 lbs × 20 reps
🏆 PRChair dip
Set 1: 160 lbs × 10 reps
Set 2: 160 lbs × 10 reps
Set 3: 160 lbs × 10 reps
Set 4: 160 lbs × 15 reps
🏆 PRBench row
Set 1: 40 lbs × 10 reps
🏆 PRSet 2: 40 lbs × 10 reps
🏆 PRSet 3: 40 lbs × 10 reps
🏆 PRSet 4: 40 lbs × 15 reps
🏆 PRDragon thruster
Goblet squat
Set 1: 40 lbs × 10 reps
Set 2: 40 lbs × 10 reps
Set 3: 40 lbs × 10 reps
Set 4: 40 lbs × 20 reps
🏆 PR