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5/3/1 - 3 Days
General
Intermediate
Machine strength
Plan Details
The 5/3/1 - 3 Days routine by Deviation is a 16 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Based on 5/3/1 Mesocycle using 3 days/week. This is a 4 week workout cycle. The Triumvirate. Assistance work it done at 50% of your maximum (last two exercises each day). A '+' means as many as possible. Deload is typically skipped since this is 3 days. Wave A. - Warmup, 65% x 5, 75% x 5, 85% x 5+ Wave B. - Warmup, 70% x 3, 80% x 3, 90% x 3+ Wave C. - Warmup, 75% x 5, 85% x 3, 95% x 1+ Wave D. (Deload) - 40% x 5, 50% x 5, 60% x 5 Week Monday Wednesday Friday Saturday 1 Squat - A Bench Press - A Deadlift - A OH Press - A 2 Squat - B Bench Press - B Deadlift - B OH Press - B 3 Squat - C Bench Press - C Deadlift - C OH Press - C 4 Squat - D Bench Press - D Deadlift - D OH Press - D When you start a new four-week cycle, add five pounds to your 1RMs for bench and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers.
Routine detail
Any
10. Deadlift 5/3/1
Est. 8 min
3 exercises
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
1 Set x 1 Rep
Any
3. Bench Press 3x5
Est. 9 min
3 exercises
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 5 Reps
Any
7. Bench Press 3x3
Est. 8 min
3 exercises
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
1 Set x 3 Reps
Any
2. Deadlift 3x5
Est. 9 min
3 exercises
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Any
6. Deadlift 3x3
Est. 8 min
3 exercises
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
1 Set x 3 Reps
Any
12. Squat 5/3/1
Est. 8 min
3 exercises
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
1 Set x 3 Reps
Barbell Deep Squat
1 Set x 1 Rep
Any
11. Bench Press 5/3/1
Est. 8 min
3 exercises
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
1 Set x 1 Rep
Any
4. Squat 3x5
Est. 9 min
3 exercises
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
1 Set x 5 Reps
Any
8. Squat 3x3
Est. 8 min
3 exercises
Barbell Deep Squat
1 Set x 3 Reps
Barbell Deep Squat
1 Set x 3 Reps
Barbell Deep Squat
1 Set x 3 Reps
Any
Assistance - Bench Press
Est. 53 min
4 exercises
Dumbbell Bench Press
5 Sets x 15 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 20 Reps
Any
Assistance - Deadlift
Est. 53 min
4 exercises
Barbell Good Morning
5 Sets x 12 Reps
Hanging Leg Raise
5 Sets x 15 Reps
Barbell Lunge
5 Sets x 20 Reps
Barbell Sumo Deadlift
4 Sets x 12 Reps
Any
Assistance - Squat
Est. 43 min
4 exercises
Machine Leg Press
5 Sets x 15 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Barbell Front Squat
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Any
1. Military Press 3x5
Est. 9 min
3 exercises
Barbell Military Press
1 Set x 5 Reps
Barbell Military Press
1 Set x 5 Reps
Barbell Military Press
1 Set x 5 Reps
Any
5. Military Press 3x3
Est. 8 min
3 exercises
Barbell Military Press
1 Set x 3 Reps
Barbell Military Press
1 Set x 3 Reps
Barbell Military Press
1 Set x 3 Reps
Any
9. Military Press 5/3/1
Est. 8 min
3 exercises
Barbell Military Press
1 Set x 5 Reps
Barbell Military Press
1 Set x 3 Reps
Barbell Military Press
1 Set x 1 Rep
Any
Assistance - Military Press
Est. 37 min
3 exercises
Dip
5 Sets x 15 Reps
Chin-Up with Knee Raise
5 Sets x 10 Reps
Dumbbell Tricep Extension
5 Sets x 20 Reps
