---
version: 0.1
title: The Kitchen Sink — every workout.md feature
author: Eric Moore
source: https://docs.tensr.fitness/workout-md/
tags: [reference, example, strength, hypertrophy]
based_on:
  - href: https://5thirtyone.com/jim-wendler-531
    title: "5/3/1 — Jim Wendler"
difficulty: intermediate
weeks: 8
---

```defaults
units: lbs
Bench Press=225
Back Squat=315
Deadlift=405lbs(belt)
Overhead Press=140
Front Squat=115kg
Bulgarian Split Squat=50(25/hand)
```

# Monday

## A1. BB Bench Press: 5x5 @80% {3-1-2-0} rest:180

![Bench setup — arch and retracted scapulae](./media/bench-setup.jpg)

Form: Tucked elbows, scapulae retracted, feet driving into the floor.
Bar path travels over the base of the sternum.
Reason: Primary horizontal press; loaded off the 1RM table above.

## A2. SA DB Row: 5x8 @70lbs rest:90

Superset with A1 — alternate A1/A2, rest only after A2.

## B. Back Squat: 4x6-8 @315lbs {2-1-1-0} rest:2m

Notes: Earn the top of the 6–8 range before adding load.

## C. Deadlift: 3+x5 @85% 2rir

## D. Bulgarian Split Squat: 3x10 @50lbs(25/hand) rest:60

## E. Cable Crossover: 3x12-15 @BW DS-3

## F. Tricep Pushdown: 3x12+ @40lbs DS

## G. Bicep Curl: 3xAMRAP 30s @rpe8.5

# Wednesday

## A. Front Squat: 5x3 @140kg {3e-1-2c-0} rest:180

## B. Overhead Press

- sets: 4
- reps: 8+-12
- weight: @70%
- tempo: {2-0-1-0}
- rir: 2
- rest: 90
- dropset: 2

Form: Brace the ribs down and press "through the window."

## C. Lat Pulldown

- sets: 3
- reps: 10-12
- rpe: 8
- rest: 75
- stop: failure

## D. Pull-up: 4x8 @BW rest:120 failure

## E. Face Pull DB: 3x15 @20lbs

# Rest

# Day 4

## A. BB Hip Thrust: 4x12 @225lbs {1-2-1-1} rest:75

![Hip thrust — chin tucked, ribs stacked](https://docs.tensr.fitness/favicon.svg)

## B. Leg Press: 3x20 @360lbs DS(2 x 2rir)

## C. Standing Calf Raise: 4x15-20 @140lbs DS(3 x failure)