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5/3/1
Sport
Intermediate
Barbell
Plan Details
The 5/3/1 routine by Sammiegains is a 6 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Mon
Press
Est. 55 min
6 exercises
Barbell Shoulder Press
6 Sets x 5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 8 Reps
Tue
Squat
Est. 53 min
6 exercises
Barbell Squat
6 Sets x 5 Reps
Barbell Hack Squat
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Calf Press
4 Sets x 8 Reps
Leg Raise
4 Sets x 8 Reps
Wed
Power Clean
Est. 42 min
5 exercises
Power Clean
6 Sets x 5 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Thu
Bench
Est. 58 min
6 exercises
Barbell Bench Press
6 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 21 Reps
Fri
Deadlift
Est. 55 min
6 exercises
Barbell Deadlift
6 Sets x 5 Reps
Barbell Front Squat
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Stability Ball Weighted Sit-Up
4 Sets x 8 Reps
Any
all
Est. 46 min
7 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
