5/3/1 Calculator 21.08.

2023, 06:57

531 Less Boring 21.08

Week 1
Overhead Press Deadlift Bench Press
5 x 27.5 (2½),(1¼) 5 x 65 (20),(2½) 5 x 47.5 (10),(2½),(1¼)
5 x 35 (5),(2½) 5 x 82.5 (25),(5),(1¼) 5 x 60 (20)
3 x 42.5 (10),(1¼) 3 x 97.5 (25),(10),(2½), 3 x 72.5 (25),(1¼)
(1¼)
5 x 45 (10),(2½) 5 x 77.5 (25),(2½),(1¼)
5 x 107.5 (20),(20),(2½),
5 x 52.5 (10),(5),(1¼) 5 x 90 (25),(10)
(1¼)
5+ x 57.5 (10),(5),(2½), 5+ x 100 (20),(20)
5 x 122.5 (25),(20),(5),
(1¼)
(1¼) ! x 107.5 (20),(20),(2½),
! x 62.5 (20),(1¼) (1¼)
5+ x 140 (3 x 20)
Bench Press ! x 147.5 (3 x 20),(2½), Overhead Press
10 x 72.5 (25),(1¼) (1¼) 10 x 42.5 (10),(1¼)
10 x 72.5 (25),(1¼) Squat 10 x 42.5 (10),(1¼)
10 x 72.5 (25),(1¼) 10 x 92.5 (25),(10),(1¼) 10 x 42.5 (10),(1¼)
10 x 72.5 (25),(1¼) 10 x 92.5 (25),(10),(1¼) 10 x 42.5 (10),(1¼)
10 x 72.5 (25),(1¼) 10 x 92.5 (25),(10),(1¼) 10 x 42.5 (10),(1¼)
Pull Up 10 x 92.5 (25),(10),(1¼) Dumbell Row
10 reps 10 x 92.5 (25),(10),(1¼) 10 reps
10 reps Hanging Leg Raise 10 reps
10 reps 15 reps 10 reps
10 reps 15 reps 10 reps
10 reps 15 reps 10 reps
15 reps
15 reps

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5/3/1 Calculator 21.08.2023, 06:57

531 Less Boring 21.08

Week 2
Squat Overhead Press Deadlift
5 x 62.5 (20),(1¼) 5 x 27.5 (2½),(1¼) 5 x 65 (20),(2½)
5 x 77.5 (25),(2½),(1¼) 5 x 35 (5),(2½) 5 x 82.5 (25),(5),(1¼)
3 x 92.5 (25),(10),(1¼) 3 x 42.5 (10),(1¼) 3 x 97.5 (25),(10),(2½),
(1¼)
5 x 100 (20),(20) 3 x 47.5 (10),(2½),(1¼)
3 x 115 (25),(20),(2½)
5 x 115 (25),(20),(2½) 3 x 55 (10),(5),(2½)
3 x 130 (25),(20),(10)
5+ x 132.5 (25),(20),(10), 3+ x 62.5 (20),(1¼)
(1¼) 3+ x 147.5 (3 x 20),(2½),
! x 65 (20),(2½)
(1¼)
! x 140 (3 x 20)
Bench Press ! x 155 (25),(20),(20),
Deadlift
10 x 72.5 (25),(1¼) (2½)
10 x 97.5 (25),(10),(2½),
10 x 72.5 (25),(1¼) Squat
(1¼)
10 x 72.5 (25),(1¼) 10 x 92.5 (25),(10),(1¼)
10 x 97.5 (25),(10),(2½),
(1¼) 10 x 72.5 (25),(1¼) 10 x 92.5 (25),(10),(1¼)
10 x 97.5 (25),(10),(2½), 10 x 72.5 (25),(1¼) 10 x 92.5 (25),(10),(1¼)
(1¼)
Pull Up 10 x 92.5 (25),(10),(1¼)
10 x 97.5 (25),(10),(2½),
10 reps 10 x 92.5 (25),(10),(1¼)
(1¼)

10 x 97.5 (25),(10),(2½), 10 reps Hanging Leg Raise

(1¼) 10 reps 15 reps
Hamstring Curl 10 reps 15 reps
10 reps 10 reps 15 reps
10 reps 15 reps
10 reps 15 reps
10 reps
10 reps

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5/3/1 Calculator 21.08.2023, 06:57

531 Less Boring 21.08

Week 3
Bench Press Squat Overhead Press
5 x 47.5 (10),(2½),(1¼) 5 x 62.5 (20),(1¼) 5 x 27.5 (2½),(1¼)
5 x 60 (20) 5 x 77.5 (25),(2½),(1¼) 5 x 35 (5),(2½)
3 x 72.5 (25),(1¼) 3 x 92.5 (25),(10),(1¼) 3 x 42.5 (10),(1¼)
3 x 82.5 (25),(5),(1¼) 3 x 107.5 (20),(20),(2½), 5 x 52.5 (10),(5),(1¼)
(1¼)
3 x 95 (25),(10),(2½) 3 x 57.5 (10),(5),(2½),(1¼)
3 x 122.5 (25),(20),(5),
3+ x 107.5 (20),(20), 1+ x 65 (20),(2½)
(1¼)
(2½),(1¼)
! x 67.5 (20),(2½),(1¼)
3+ x 140 (3 x 20)
! x 112.5 (25),(20),(1¼)
! x 147.5 (3 x 20),(2½), Bench Press
Overhead Press (1¼) 10 x 72.5 (25),(1¼)
10 x 42.5 (10),(1¼)
Deadlift 10 x 72.5 (25),(1¼)
10 x 42.5 (10),(1¼)
10 x 97.5 (25),(10),(2½), 10 x 72.5 (25),(1¼)
10 x 42.5 (10),(1¼) (1¼)
10 x 72.5 (25),(1¼)
10 x 42.5 (10),(1¼) 10 x 97.5 (25),(10),(2½),
10 x 72.5 (25),(1¼)
(1¼)
10 x 42.5 (10),(1¼)
10 x 97.5 (25),(10),(2½), Pull Up
Dumbell Row (1¼) 10 reps
10 reps 10 x 97.5 (25),(10),(2½), 10 reps
10 reps (1¼)
10 reps
10 reps 10 x 97.5 (25),(10),(2½),
(1¼)
10 reps
10 reps
10 reps
Hamstring Curl
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps

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5/3/1 Calculator 21.08.2023, 06:57

531 Less Boring 21.08

Week 4
Deadlift Bench Press Squat
5 x 65 (20),(2½) 5 x 47.5 (10),(2½),(1¼) 5 x 62.5 (20),(1¼)
5 x 82.5 (25),(5),(1¼) 5 x 60 (20) 5 x 77.5 (25),(2½),(1¼)
3 x 97.5 (25),(10),(2½), 3 x 72.5 (25),(1¼) 3 x 92.5 (25),(10),(1¼)
(1¼)
5 x 90 (25),(10) 5 x 115 (25),(20),(2½)
5 x 122.5 (25),(20),(5),
3 x 100 (20),(20) 3 x 132.5 (25),(20),(10),
(1¼)
(1¼)
1+ x 112.5 (25),(20),(1¼)
3 x 140 (3 x 20)
1+ x 147.5 (3 x 20),(2½),
! x 117.5 (25),(20),(2½),
1+ x 155 (25),(20),(20), (1¼)
(1¼)
(2½)
! x 155 (25),(20),(20),
! x 162.5 (25),(20),(20), Overhead Press (2½)
(5),(1¼) 10 x 42.5 (10),(1¼)
Deadlift
Squat 10 x 42.5 (10),(1¼)
10 x 97.5 (25),(10),(2½),
10 x 92.5 (25),(10),(1¼) 10 x 42.5 (10),(1¼) (1¼)

10 x 92.5 (25),(10),(1¼) 10 x 42.5 (10),(1¼) 10 x 97.5 (25),(10),(2½),

(1¼)
10 x 92.5 (25),(10),(1¼) 10 x 42.5 (10),(1¼)
10 x 97.5 (25),(10),(2½),
10 x 92.5 (25),(10),(1¼) Dumbell Row (1¼)
10 x 92.5 (25),(10),(1¼) 10 reps 10 x 97.5 (25),(10),(2½),
Hanging Leg Raise 10 reps (1¼)

15 reps 10 reps 10 x 97.5 (25),(10),(2½),

(1¼)
15 reps 10 reps
Hamstring Curl
15 reps 10 reps
10 reps
15 reps
10 reps
15 reps
10 reps
10 reps
10 reps

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5/3/1 Calculator 21.08.2023, 06:57

531 Less Boring 21.08

Week 5
Overhead Press Bench Press Squat
5 x 27.5 (2½),(1¼) 5 x 47.5 (10),(2½),(1¼) 5 x 62.5 (20),(1¼)
5 x 35 (5),(2½) 5 x 60 (20) 5 x 77.5 (25),(2½),(1¼)
3 x 42.5 (10),(1¼) 3 x 72.5 (25),(1¼) 3 x 92.5 (25),(10),(1¼)
5 x 27.5 (2½),(1¼) 5 x 47.5 (10),(2½),(1¼) 5 x 62.5 (20),(1¼)
5 x 35 (5),(2½) 5 x 60 (20) 5 x 77.5 (25),(2½),(1¼)
5 x 42.5 (10),(1¼) 5 x 72.5 (25),(1¼) 5 x 92.5 (25),(10),(1¼)
Pull Up Dumbell Row Hamstring Curl
10 reps 10 reps 10 reps
10 reps 10 reps 10 reps
10 reps 10 reps 10 reps
10 reps 10 reps 10 reps
10 reps 10 reps 10 reps
Deadlift
5 x 65 (20),(2½)
5 x 82.5 (25),(5),(1¼)
3 x 97.5 (25),(10),(2½),
(1¼)

5 x 65 (20),(2½)
5 x 82.5 (25),(5),(1¼)
5 x 97.5 (25),(10),(2½),
(1¼)

Hanging Leg Raise

15 reps
15 reps
15 reps
15 reps
15 reps

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