5/3/1 Beginner - Thursday
January 01, 2026 at 07:02 AM
Total Weight
33,355 lbs
Total Volume
33,355 lbs
Personal Records
7 🏆
Duration
69 min
Progress vs Previous Workout
Volume Change
+7,575 lbs ↗️
Previous Date
12/25/2025
Good mornings
Set 1: 45 lbs × 5 reps
Set 2: 45 lbs × 5 reps
Set 3: 55 lbs × 3 reps
Set 4: 60 lbs × 5 reps
Set 5: 65 lbs × 5 reps
Set 6: 75 lbs × 30 reps
🏆 PRSet 7: 60 lbs × 5 reps
Set 8: 60 lbs × 5 reps
Set 9: 60 lbs × 5 reps
Set 10: 60 lbs × 5 reps
Set 11: 60 lbs × 5 reps
Deadlift
Overhead press
Set 1: 45 lbs × 5 reps
Set 2: 45 lbs × 5 reps
Set 3: 55 lbs × 3 reps
Set 4: 60 lbs × 5 reps
Set 5: 70 lbs × 5 reps
Set 6: 75 lbs × 14 reps
🏆 PRSet 7: 60 lbs × 5 reps
Set 8: 60 lbs × 5 reps
Set 9: 60 lbs × 5 reps
Set 10: 60 lbs × 5 reps
Set 11: 60 lbs × 5 reps
Incline bench press
Set 1: 80 lbs × 10 reps
Set 2: 80 lbs × 10 reps
Set 3: 80 lbs × 10 reps
Set 4: 80 lbs × 20 reps
Hammer curl
Set 1: 40 lbs × 10 reps
Set 2: 40 lbs × 10 reps
Set 3: 40 lbs × 10 reps
Set 4: 40 lbs × 20 reps
Chair dip
Set 1: 160 lbs × 10 reps
Set 2: 160 lbs × 10 reps
Set 3: 160 lbs × 10 reps
Set 4: 160 lbs × 20 reps
🏆 PRBench row
Set 1: 40 lbs × 10 reps
Set 2: 40 lbs × 10 reps
Set 3: 40 lbs × 10 reps
Set 4: 40 lbs × 15 reps
Dragon thruster
Set 1: 150 lbs × 10 reps
🏆 PRSet 2: 150 lbs × 10 reps
🏆 PRSet 3: 150 lbs × 10 reps
🏆 PRSet 4: 150 lbs × 15 reps
🏆 PRGoblet 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