5/3/1 Beginner - Thursday
January 15, 2026 at 05:33 AM
Total Weight
35,555 lbs
Total Volume
35,555 lbs
Personal Records
11 🏆
Duration
74 min
Progress vs Previous Workout
Volume Change
+1,270 lbs ↗️
Previous Date
01/08/2026
Good mornings
Set 1: lbs × reps
Deadlift
Set 1: 55 lbs × 5 reps
🏆 PRSet 2: 65 lbs × 5 reps
🏆 PRSet 3: 80 lbs × 5 reps
🏆 PRSet 4: 105 lbs × 5 reps
🏆 PRSet 5: 115 lbs × 3 reps
🏆 PRSet 6: 125 lbs × 16 reps
🏆 PRSet 7: 105 lbs × 5 reps
🏆 PRSet 8: 105 lbs × 5 reps
🏆 PRSet 9: 105 lbs × 5 reps
🏆 PRSet 10: 105 lbs × 5 reps
🏆 PRSet 11: 105 lbs × 5 reps
🏆 PROverhead press
Set 1: 45 lbs × 5 reps
Set 2: 50 lbs × 5 reps
Set 3: 60 lbs × 5 reps
Set 4: 75 lbs × 5 reps
Set 5: 85 lbs × 3 reps
Set 6: 95 lbs × 8 reps
Set 7: 75 lbs × 5 reps
Set 8: 75 lbs × 5 reps
Set 9: 75 lbs × 5 reps
Set 10: 75 lbs × 5 reps
Set 11: 75 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
Hammer 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
Chair 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
Dragon 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
Goblet 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