If you’re ready to lift heavy AND get your heart rate up, this one’s for you! This 5-3-1 Bench Press + 7-Minute AMRAP combines a progressive bench press sequence with a short, fast conditioning finisher. Find all of our minimal equipment workouts here.

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Workout Description

Start with the 5-3-1 bench press sequence. You’ll complete three rounds of 5 reps, 3 reps, and 1 rep, increasing the weight as the reps decrease. After your single rep, drop the weight back down for your next set of 5—but start slightly heavier than you did in the previous round.

For example:

Round 1: 5 reps @ 85 lbs → 3 reps @ 95 lbs → 1 rep @ 105 lbs
Round 2: 5 reps @ 95 lbs → 3 reps @ 105 lbs → 1 rep @ 115 lbs
Round 3: 5 reps @ 105 lbs → 3 reps @ 115 lbs → 1 rep @ 125 lbs

These weights are just an example! Choose weights appropriate for your strength level and focus on making small increases throughout the workout. Your final single should feel heavy and challenging, but still controlled with good form. Make sure you have a spotter when lifting heavier weights.

Once you finish your bench press, set a timer for 7 minutes and complete as many rounds as possible (AMRAP) of:

10 Step-Ups
10 Calories on the Bike OR 100-Meter Run

Keep moving at a pace you can sustain for the full seven minutes. Your score is the total number of rounds and reps completed before time runs out.

Equipment Needed

• Barbell, plates and Bench
• Dumbbells (if doing Dumbbell bench press)
• Plyometric box
• Stationary Erg Bike (if biking for calories)

Equipment Note: Don’t have a traditional barbell and weight plates? No problem! You can complete the same 5-3-1 sequence using dumbbells for your bench press. Simply choose dumbbell weights that allow you to progressively increase the load as your reps decrease. If you don’t have enough dumbbell weight options to increase every set, use what you have and focus on making those lower-rep sets challenging.

Modification Options

Beginner: If you’re newer to strength training, focus on getting comfortable with the movement rather than how much weight you can add. Use a barbell or dumbbells and choose weights that allow you to complete every rep with good form. You can keep the weight the same for all three rounds or make smaller increases as the reps decrease. For the AMRAP, use a lower step-up height and substitute a 100-meter walk for the run if needed. Move at a steady, sustainable pace for the full 7 minutes.

Advanced: If you’re an experienced lifter, use the 5-3-1 sequence to work up to a heavy, challenging single in your final round while maintaining good form. Make intentional weight jumps between sets and try to begin each new round of 5 heavier than the previous one. For the AMRAP, swap step-ups for box jumps. Push the pace on the bike or run and challenge yourself to keep your transitions quick throughout the full 7 minutes.

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