5/3/1 Beginner - Saturday
January 10, 2026 at 10:17 AM
Total Weight
22,234 lbs
Total Volume
22,234 lbs
Personal Records
1 🏆
Duration
60 min
Progress vs Previous Workout
Volume Change
-5,686 lbs ↘️
Previous Date
01/03/2026
Bench press
Set 1: 60 lbs × 5 reps
Set 2: 75 lbs × 5 reps
Set 3: 90 lbs × 5 reps
Set 4: 105 lbs × 5 reps
Set 5: 120 lbs × 3 reps
Set 6: 135 lbs × 9 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 × 15 reps
Squat
Set 1: 80 lbs × 5 reps
Set 2: 105 lbs × 5 reps
Set 3: 125 lbs × 3 reps
Set 4: 145 lbs × 3 reps
Set 5: 165 lbs × 3 reps
Set 6: 185 lbs × 6 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
Extension (prone)
Set 1: 50 lbs × 10 reps
Set 2: 50 lbs × 20 reps
Inverted row
Set 1: 135 lbs × 10 reps
Set 2: 135 lbs × 15 reps
🏆 PRFlys
Set 1: 40 lbs × 10 reps
Set 2: 40 lbs × 20 reps
Curls (standing)
Set 1: 57 lbs × 10 reps
Set 2: 57 lbs × 12 reps
Split squats
Set 1: 40 lbs × 10 reps
Set 2: 40 lbs × 15 reps
Hollow body hold
Set 1: 1 lbs × 20 reps
Set 2: 1 lbs × 20 reps