5/3/1 Beginner - Saturday
January 03, 2026 at 02:38 PM
Total Weight
27,920 lbs
Total Volume
27,920 lbs
Personal Records
8 🏆
Duration
72 min
Progress vs Previous Workout
Volume Change
+13,980 lbs ↗️
Previous Date
12/27/2025
Bench press
Set 1: 60 lbs × 5 reps
Set 2: 75 lbs × 5 reps
Set 3: 90 lbs × 3 reps
Set 4: 95 lbs × 5 reps
Set 5: 115 lbs × 5 reps
Set 6: 125 lbs × 11 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
Squat
Set 1: 80 lbs × 5 reps
Set 2: 105 lbs × 5 reps
Set 3: 125 lbs × 3 reps
Set 4: 135 lbs × 5 reps
Set 5: 155 lbs × 5 reps
Set 6: 175 lbs × 7 reps
Set 7: 135 lbs × 5 reps
Set 8: 135 lbs × 5 reps
Set 9: 135 lbs × 5 reps
Set 10: 135 lbs × 5 reps
Set 11: 135 lbs × 5 reps
Extension (prone)
Set 1: 50 lbs × 10 reps
Set 2: 50 lbs × 10 reps
Set 3: 50 lbs × 10 reps
Set 4: 50 lbs × 20 reps
🏆 PRInverted row
Set 1: 135 lbs × 10 reps
Set 2: 135 lbs × 10 reps
Set 3: 135 lbs × 10 reps
Set 4: 135 lbs × 12 reps
🏆 PRFlys
Set 1: 40 lbs × 10 reps
Set 2: 40 lbs × 10 reps
Set 3: 40 lbs × 10 reps
Set 4: 40 lbs × 25 reps
🏆 PRCurls (standing)
Set 1: 65 lbs × 10 reps
Set 2: 55 lbs × 10 reps
Set 3: 55 lbs × 10 reps
Set 4: 55 lbs × 11 reps
Split squats
Set 1: 40 lbs × 10 reps
Set 2: 40 lbs × 10 reps
Set 3: 40 lbs × 10 reps
Set 4: 40 lbs × 20 reps
🏆 PRHollow body hold
Set 1: 1 lbs × 20 reps
🏆 PRSet 2: 1 lbs × 20 reps
🏆 PRSet 3: 1 lbs × 20 reps
🏆 PRSet 4: 1 lbs × 40 reps
🏆 PR