5/3/1 Beginner - Saturday
January 17, 2026 at 12:18 PM
Total Weight
27,504 lbs
Total Volume
27,504 lbs
Personal Records
0
Duration
81 min
Progress vs Previous Workout
Volume Change
+5,270 lbs ↗️
Previous Date
01/10/2026
Bench press
Set 1: 60 lbs × 5 reps
Set 2: 75 lbs × 5 reps
Set 3: 90 lbs × 5 reps
Set 4: 115 lbs × 5 reps
Set 5: 130 lbs × 3 reps
Set 6: 145 lbs × 4 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
Squat
Set 1: 80 lbs × 5 reps
Set 2: 105 lbs × 5 reps
Set 3: 125 lbs × 5 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
Extension (prone)
Set 1: 50 lbs × 10 reps
Set 2: 50 lbs × 10 reps
Set 3: 50 lbs × 10 reps
Set 4: 50 lbs × 20 reps
Inverted row
Set 1: 135 lbs × 10 reps
Set 2: 135 lbs × 10 reps
Set 3: 135 lbs × 10 reps
Set 4: 135 lbs × 12 reps
Flys
Set 1: 40 lbs × 10 reps
Set 2: 40 lbs × 10 reps
Set 3: 40 lbs × 10 reps
Set 4: 40 lbs × 20 reps
Curls (standing)
Set 1: 57 lbs × 10 reps
Set 2: 57 lbs × 10 reps
Set 3: 57 lbs × 10 reps
Set 4: 57 lbs × 12 reps
Split squats
Set 1: 40 lbs × 10 reps
Set 2: 40 lbs × 10 reps
Set 3: 40 lbs × 10 reps
Set 4: 40 lbs × 15 reps
Hollow body hold
Set 1: 1 lbs × 20 reps
Set 2: 1 lbs × 20 reps
Set 3: 1 lbs × 20 reps
Set 4: 1 lbs × 30 reps