5/3/1 Custom

DOWNLOADS/VIEWS: 32/2708

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

5/3/1+
Wave 1. Warmup, 75%x5, 80%x5, 85%x5
Wave 2. Warmup, 80%x3, 85%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4. (deload) - 60%x5, 65%x5, 70%x5

Accessories:
Month 1: 50% of 1RM
Month 2: 60% of 1RM
Month 3: 70% of 1RM

Day 3
Day 2
Day 1
Day 4

Military Press, Bench, Chins 7 exercises, 54 mins

Dumbbell Shoulder Press (Stability Ball)	3x5 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Chin-Up	5x10 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Barbell Bench Press	5x10 reps	rest: 60s

Deadlift, Squat 5 exercises, 45 mins

Barbell Deadlift	3x5 reps	rest: 60s
Barbell Squat	5x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	5x10 reps	rest: 60s
Cable Kneeling Crunch	5x10 reps	rest: 60s
Dumbbell Squat	3x8 reps	rest: 60s

Bench Press, OH Press, DB Rows 6 exercises, 52 mins

Barbell Bench Press	5x5 reps	rest: 60s
Barbell Shoulder Press	5x10 reps	rest: 60s
Dumbbell One-Arm Row	5x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s