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Danbearpig's 5/3/1 program
Bulking
Advanced
Machine strength
Plan Details
The Danbearpig's 5/3/1 program routine by DanLaughner is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Follow 5/3/1 percentages of 1rm for each week. Base percent off 90% of 1rm Week 1: 3 sets of 5 Set 1 65% Set 2 75% Set 3 85%. On set 3 do 5+ reps Week 2 3x3 Set 1 70% Set 2 80% Set 3 90% 3+ Week 3 3x5, 3, 1 Set 1 75% 5 reps Set 2 85% 3 reps Set 3 95 1+ reps Week 4 deload 5x3 Set 1 40% Set 2 50% Set 3 60% After 4 week cycle add 5lbs to upper body lifts and 10lbs to lower body lifts Build strength Unleash the beast Excelsior!!
Routine detail
Day 1
Bench day
Est. 56 min
6 exercises
Treadmill Running
1 Set
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Bench Dip
2 Sets x 10 Reps
Day 2
Squat day
Est. 59 min
5 exercises
Treadmill Running
1 Set
Barbell Squat
4 Sets x 5 Reps
Machine Leg Press
5 Sets x 10 Reps
Calf Press On Leg Press
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Day 3
Conditioning/core day
Est. 60 min
6 exercises
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Step Machine
1 Set
Decline Crunch
3 Sets x 10 Reps
Treadmill Running
1 Set
Back Hyperextension
3 Sets x 8 Reps
Day 4
Overhead press day
Est. 44 min
5 exercises
Barbell Military Press
4 Sets x 5 Reps
Machine Shoulder Press
5 Sets x 10 Reps
Smith Machine Upright Row
5 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Day 5
Deadlift day
Est. 73 min
7 exercises
Treadmill Running
1 Set
Barbell Sumo Deadlift
4 Sets x 5 Reps
Smith Machine Bent-Over Row
5 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
5 Sets x 10 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 12 Reps
