5/3/1 Beginner - Tuesday
January 13, 2026 at 05:32 AM
Total Weight
41,185 lbs
Total Volume
41,185 lbs
Personal Records
2 🏆
Duration
792 min
Progress vs Previous Workout
Volume Change
+1,285 lbs ↗️
Previous Date
01/06/2026
Squat
Set 1: 80 lbs × 5 reps
Set 2: 105 lbs × 5 reps
Set 3: 125 lbs × 3 reps
Set 4: 155 lbs × 5 reps
Set 5: 175 lbs × 3 reps
Set 6: 195 lbs × 4 reps
Set 7: 155 lbs × 5 reps
Set 8: 155 lbs × 5 reps
Set 9: 155 lbs × 5 reps
Set 10: 155 lbs × 5 reps
Set 11: 155 lbs × 5 reps
Bench press
Set 1: 60 lbs × 5 reps
Set 2: 75 lbs × 5 reps
Set 3: 90 lbs × 3 reps
Set 4: 115 lbs × 5 reps
Set 5: 125 lbs × 3 reps
Set 6: 145 lbs × 3 reps
Set 7: 115 lbs × 5 reps
Set 8: 115 lbs × 5 reps
Set 9: 115 lbs × 5 reps
Set 10: 115 lbs × 5 reps
Set 11: 115 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 × 19 reps
🏆 PRPull down
Set 1: 75 lbs × 10 reps
Set 2: 75 lbs × 10 reps
Set 3: 75 lbs × 10 reps
Set 4: 75 lbs × 12 reps
Rows
Set 1: 70 lbs × 10 reps
Set 2: 70 lbs × 10 reps
Set 3: 70 lbs × 10 reps
Set 4: 70 lbs × 20 reps
Push ups
Set 1: 135 lbs × 10 reps
Set 2: 135 lbs × 10 reps
Set 3: 135 lbs × 10 reps
Set 4: 135 lbs × 19 reps
Lunge
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
Set 2: 135 lbs × 10 reps
Set 3: 135 lbs × 10 reps
Set 4: 135 lbs × 20 reps
🏆 PR