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5/3/1 Fitness10
Bulking
Advanced
Machine strength
Plan Details
The 5/3/1 Fitness10 routine by Ricardolode is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Rutina Push-Pull-Legs de frecuencia dos para torso y pierna. Objetivo hipertrofia y posible ganancia de fuerza en básicos
Routine detail
Mon
Push Banca y Fondos Pesado
Est. 92 min
18 exercises
Barbell Bench Press
6 Sets x 5,5,3,3,3,3 Reps
Weighted Tricep Dip
3 Sets x 3 Reps
Barbell Military Press
5 Sets x 10 Reps
Machine Fly
3 Sets x 12,10,8 Reps
Cable Cross-Over
3 Sets x 20 Reps
Cable Front Raise
1 Set x 8 Reps
Cable Lateral Raise
1 Set x 8 Reps
Cable Front Raise
1 Set x 8 Reps
Cable Lateral Raise
1 Set x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
2 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
1 Set x 15 Reps
Cable Tricep Kickback
1 Set x 20 Reps
Cable Rope High Pulley Tricep Extension
1 Set x 15 Reps
Cable Tricep Kickback
1 Set x 20 Reps
Cable Rope High Pulley Tricep Extension
1 Set x 15 Reps
Cable Tricep Kickback
1 Set x 20 Reps
Plank
3 Sets
Tue
Pull Dominadas Pesado
Est. 80 min
12 exercises
Weighted Pull-Up
3 Sets x 3 Reps
Barbell Deadlift
5 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Cable V Bar Pulldown
1 Set x 20 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 12 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
Barbell Curl
2 Sets x 12 Reps
Barbell Concentration Curl (Close Grip)
2 Sets x 10 Reps
Cable Rope Hammer Curl
2 Sets x 12 Reps
Smith Machine Shrug
3 Sets x 15 Reps
Weight Plate Rotation
3 Sets x 25 Reps
Wed
Pierna Sentadilla Pesado
Est. 76 min
15 exercises
Barbell Deep Squat
6 Sets x 5,5,3,3,3,3 Reps
Barbell Sumo Deadlift
5 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Extension
1 Set x 20 Reps
Machine Seated Leg Curl
1 Set x 20 Reps
Machine Leg Extension
1 Set x 20 Reps
Machine Seated Leg Curl
1 Set x 20 Reps
Hack Calf Raise
1 Set x 10 Reps
Machine Seated Single-Leg Calf Raise
1 Set x 10 Reps
Hack Calf Raise
1 Set x 10 Reps
Machine Seated Single-Leg Calf Raise
1 Set x 10 Reps
Hack Calf Raise
1 Set x 10 Reps
Machine Seated Single-Leg Calf Raise
1 Set x 10 Reps
Thu
Push Militar Pesado
Est. 98 min
19 exercises
Barbell Military Press
6 Sets x 5 Reps
Weighted Tricep Dip
6 Sets x 3 Reps
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 12,10,8 Reps
Cable Cross-Over
3 Sets x 12,10,8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Cable Front Raise
1 Set x 8 Reps
Cable Lateral Raise
1 Set x 8 Reps
Cable Front Raise
1 Set x 8 Reps
Cable Lateral Raise
1 Set x 8 Reps
Barbell Bench Press (Close Grip)
1 Set x 10 Reps
Barbell Tricep Extension (Supine)
1 Set x 10 Reps
Cable Tricep Kickback
1 Set x 10 Reps
Machine Dip
1 Set x 10 Reps
Barbell Bench Press (Close Grip)
1 Set x 10 Reps
Barbell Tricep Extension (Supine)
1 Set x 10 Reps
Cable Tricep Kickback
1 Set x 10 Reps
Machine Dip
1 Set x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Fri
Pull Deadlift Pesado
Est. 86 min
15 exercises
Barbell Deadlift
6 Sets x 5 Reps
Weighted Pull-Up
6 Sets x 3 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Landmine Row (Reverse Grip)
3 Sets x 12,10,8 Reps
Cable Rope Lat Pulldown
1 Set x 20 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 12,10 Reps
Cable Rope Face Pull
2 Sets x 12,10 Reps
Barbell Curl
1 Set x 12 Reps
Dumbbell Hammer Curl
1 Set x 10 Reps
Dumbbell Alternating Bicep Curl
1 Set x 10 Reps
Barbell Curl
1 Set x 10 Reps
Dumbbell Hammer Curl
1 Set x 10 Reps
Dumbbell Alternating Bicep Curl
1 Set x 10 Reps
Smith Machine Shrug
2 Sets x 15 Reps
Cable Side Bend
3 Sets x 25 Reps
Sat
Pierna Sumo Pesado
Est. 69 min
15 exercises
Barbell Sumo Deadlift
6 Sets x 5 Reps
Barbell Deep Squat
5 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 12,10,8 Reps
Machine Leg Press
3 Sets x 12,10,8 Reps
Machine Leg Extension
1 Set x 12 Reps
Machine Seated Leg Curl
1 Set x 12 Reps
Machine Leg Extension
1 Set x 10 Reps
Machine Seated Leg Curl
1 Set x 10 Reps
Hack Calf Raise
1 Set x 10 Reps
Machine Seated Single-Leg Calf Raise
1 Set x 10 Reps
Hack Calf Raise
1 Set x 10 Reps
Machine Seated Single-Leg Calf Raise
1 Set x 10 Reps
Hack Calf Raise
1 Set x 10 Reps
Machine Seated Single-Leg Calf Raise
1 Set x 10 Reps
