5/3/1 Beginner - Tuesday
January 06, 2026 at 05:25 AM
Total Weight
39,900 lbs
Total Volume
39,900 lbs
Personal Records
7 🏆
Duration
79 min
Progress vs Previous Workout
Volume Change
+2,495 lbs ↗️
Previous Date
12/30/2025
Squat
Set 1: 80 lbs × 5 reps
Set 2: 105 lbs × 5 reps
Set 3: 125 lbs × 3 reps
Set 4: 145 lbs × 4 reps
Set 5: 165 lbs × 3 reps
Set 6: 185 lbs × 4 reps
Set 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: 60 lbs × 5 reps
Set 2: 75 lbs × 5 reps
Set 3: 90 lbs × 4 reps
Set 4: 105 lbs × 3 reps
Set 5: 120 lbs × 3 reps
Set 6: 135 lbs × 7 reps
Set 7: 105 lbs × 5 reps
Set 8: 105 lbs × 5 reps
Set 9: 105 lbs × 5 reps
Set 10: 105 lbs × 5 reps
Set 11: 105 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 × 16 reps
🏆 PRPull down
Set 1: 55 lbs × 10 reps
Set 2: 55 lbs × 10 reps
Set 3: 55 lbs × 10 reps
Set 4: 55 lbs × 30 reps
Rows
Set 1: 70 lbs × 10 reps
Set 2: 70 lbs × 10 reps
Set 3: 70 lbs × 10 reps
Set 4: 70 lbs × 21 reps
🏆 PRPush ups
Set 1: 135 lbs × 10 reps
Set 2: 135 lbs × 10 reps
Set 3: 135 lbs × 10 reps
Set 4: 135 lbs × 20 reps
🏆 PRLunge
Set 1: 135 lbs × 10 reps
Set 2: 135 lbs × 10 reps
Set 3: 135 lbs × 10 reps
Set 4: 135 lbs × 20 reps
Hanging leg raise
Set 1: 135 lbs × 10 reps
🏆 PRSet 2: 135 lbs × 10 reps
🏆 PRSet 3: 135 lbs × 10 reps
🏆 PRSet 4: 135 lbs × 12 reps
🏆 PR