5/3/1 Beginner - Thursday
January 08, 2026 at 05:33 AM
Total Weight
34,285 lbs
Total Volume
34,285 lbs
Personal Records
4 🏆
Duration
76 min
Progress vs Previous Workout
Volume Change
+930 lbs ↗️
Previous Date
01/01/2026
Good mornings
Set 1: 55 lbs × 5 reps
Set 2: 65 lbs × 5 reps
Set 3: 80 lbs × 3 reps
Set 4: 95 lbs × 3 reps
Set 5: 105 lbs × 3 reps
Set 6: 125 lbs × 15 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
Deadlift
Overhead press
Set 1: 45 lbs × 5 reps
Set 2: 50 lbs × 5 reps
Set 3: 60 lbs × 3 reps
Set 4: 70 lbs × 3 reps
Set 5: 80 lbs × 3 reps
Set 6: 90 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
Set 2: 80 lbs × 10 reps
Set 3: 80 lbs × 10 reps
Set 4: 80 lbs × 21 reps
🏆 PRHammer curl
Set 1: 40 lbs × 10 reps
Set 2: 40 lbs × 10 reps
Set 3: 40 lbs × 10 reps
Set 4: 40 lbs × 25 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 × 20 reps
Bench row
Set 1: 40 lbs × 10 reps
Set 2: 40 lbs × 10 reps
Set 3: 40 lbs × 10 reps
Set 4: 40 lbs × 16 reps
🏆 PRDragon thruster
Set 1: 150 lbs × 10 reps
Set 2: 150 lbs × 10 reps
Set 3: 150 lbs × 10 reps
Set 4: 150 lbs × 16 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