5/3/1 two day

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

5/3/1 two day - JEFIT

5/3/1 two day

General

Intermediate

Barbell

Plan Details

The 5/3/1 two day routine by Ryanmm is a 9 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Routine detail

Day 1

Dead/Press - Week 1 (40/50/60% x 5/5/5)

Est. 54 min

13 exercises

Plank

1 Set

Side Plank

2 Sets x 5 Reps

Barbell Deadlift

1 Set x 4 Reps

Barbell Military Press

1 Set x 4 Reps

Barbell Deadlift

1 Set x 2 Reps

Barbell Military Press

1 Set x 2 Reps

Barbell Deadlift

3 Sets x 5 Reps

Barbell Military Press

3 Sets x 5 Reps

Bridge

1 Set

Dumbbell Alternating Bicep Curl

3 Sets x 5 Reps

Dumbbell Bench Press (Reverse Grip)

3 Sets x 5 Reps

Barbell Tricep Extension

3 Sets x 5 Reps

Barbell Romanian Deadlift

1 Set x 5 Reps

Day 2

Squats/Press - Week 1 (40/50/60% x 5)

Est. 61 min

14 exercises

Plank

1 Set

Side Plank

2 Sets x 5 Reps

Barbell Squat

1 Set x 4 Reps

Barbell Bench Press

1 Set x 4 Reps

Barbell Squat

1 Set x 2 Reps

Barbell Bench Press

1 Set x 2 Reps

Barbell Squat

3 Sets x 5 Reps

Barbell Bench Press

3 Sets x 5 Reps

Farmer walk

1 Set x 30 Reps

Dip

3 Sets x 5 Reps

Weighted Pull-Up

3 Sets x 5 Reps

Kettlebell Swing

3 Sets x 10 Reps

Dumbbell One-Arm Row

1 Set x 20 Reps

Fingertip pushup

1 Set x 5 Reps

Day 3

Dead/Press - Week 2 (65/75/85% x 5/5/5+)

Est. 57 min

13 exercises

Plank

1 Set

Side Plank

2 Sets x 5 Reps

Barbell Deadlift

1 Set x 4 Reps

Barbell Military Press

1 Set x 4 Reps

Barbell Deadlift

1 Set x 2 Reps

Barbell Military Press

1 Set x 2 Reps

Barbell Deadlift

3 Sets x 5 Reps

Barbell Military Press

3 Sets x 5 Reps

Bridge

1 Set

Dumbbell Alternating Bicep Curl

3 Sets x 5 Reps

Dumbbell Bench Press (Reverse Grip)

3 Sets x 5 Reps

Barbell Tricep Extension

3 Sets x 5 Reps

Barbell Romanian Deadlift

1 Set x 5 Reps

Day 4

Squats/Bench - Week 2 (65/75/85% x 5/5/5+)

Est. 60 min

13 exercises

Plank

1 Set

Side Plank

2 Sets x 5 Reps

Barbell Squat

1 Set x 4 Reps

Barbell Bench Press

1 Set x 4 Reps

Barbell Squat

1 Set x 2 Reps

Barbell Bench Press

1 Set x 2 Reps

Barbell Squat

3 Sets x 5 Reps

Barbell Bench Press

3 Sets x 5 Reps

Farmer walk

1 Set x 30 Reps

Dip

3 Sets x 5 Reps

Weighted Pull-Up

3 Sets x 5 Reps

Kettlebell Swing

3 Sets x 5 Reps

Dumbbell One-Arm Row

1 Set x 20 Reps

Day 5

Dead/Press - Week 3 (70/80/90% x 3/3/3+)

Est. 52 min

13 exercises

Plank

1 Set

Side Plank

2 Sets x 5 Reps

Barbell Deadlift

1 Set x 4 Reps

Barbell Military Press

1 Set x 4 Reps

Barbell Deadlift

1 Set x 2 Reps

Barbell Military Press

1 Set x 2 Reps

Barbell Deadlift

3 Sets x 3 Reps

Barbell Military Press

3 Sets x 3 Reps

Bridge

1 Set

Dumbbell Alternating Bicep Curl

3 Sets x 3 Reps

Dumbbell Bench Press (Reverse Grip)

3 Sets x 3 Reps

Barbell Tricep Extension

3 Sets x 3 Reps

Barbell Romanian Deadlift

1 Set x 5 Reps

Day 6

Squats/Bench - Week 3 (70/80/90% x 3/3/3+)

Est. 58 min

13 exercises

Plank

1 Set

Side Plank

2 Sets x 5 Reps

Barbell Squat

1 Set x 4 Reps

Barbell Bench Press

1 Set x 4 Reps

Barbell Squat

1 Set x 2 Reps

Barbell Bench Press

1 Set x 2 Reps

Barbell Squat

3 Sets x 3 Reps

Barbell Bench Press

3 Sets x 3 Reps

Farmer walk

1 Set x 30 Reps

Dip

3 Sets x 3 Reps

Weighted Pull-Up

3 Sets x 3 Reps

Kettlebell Swing

3 Sets x 10 Reps

Dumbbell One-Arm Row

1 Set x 20 Reps

Day 7

Dead/Press - Week 4 (75/85/95% x 5/3/1+)

Est. 53 min

13 exercises

Plank

1 Set

Side Plank

2 Sets x 5 Reps

Barbell Deadlift

1 Set x 4 Reps

Barbell Military Press

1 Set x 4 Reps

Barbell Deadlift

1 Set x 2 Reps

Barbell Military Press

1 Set x 2 Reps

Barbell Deadlift

3 Sets x 5,3,1 Reps

Barbell Military Press

3 Sets x 5,3,1 Reps

Bridge

1 Set

Dumbbell Alternating Bicep Curl

3 Sets x 5 Reps

Dumbbell Bench Press (Reverse Grip)

3 Sets x 5 Reps

Barbell Tricep Extension

3 Sets x 5 Reps

Barbell Romanian Deadlift

1 Set x 5 Reps

Day 8

Squats/Bench - Week 4 (75/85/95% x 5/3/1+)

Est. 56 min

13 exercises

Plank

1 Set

Side Plank

2 Sets x 5 Reps

Barbell Squat

1 Set x 4 Reps

Barbell Bench Press

1 Set x 4 Reps

Barbell Squat

1 Set x 2 Reps

Barbell Bench Press

1 Set x 2 Reps

Barbell Squat

3 Sets x 5,3,1 Reps

Barbell Bench Press

3 Sets x 5,3,1 Reps

Farmer walk

1 Set x 30 Reps

Dip

3 Sets x 5 Reps

Weighted Pull-Up

3 Sets x 5 Reps

Kettlebell Swing

3 Sets x 5 Reps

Dumbbell One-Arm Row

1 Set x 20 Reps

Day 9

Benchmarks

Est. 73 min

19 exercises

Plank

1 Set

Side Plank

2 Sets x 5 Reps

Barbell Squat

1 Set x 4 Reps

Barbell Bench Press

1 Set x 4 Reps

Barbell Squat

1 Set x 2 Reps

Barbell Bench Press

1 Set x 2 Reps

Barbell Squat

3 Sets x 5 Reps

Barbell Bench Press

3 Sets x 5 Reps

Barbell Military Press

1 Set x 1 Rep

Barbell Deadlift

1 Set x 1 Rep

Farmer walk

1 Set x 30 Reps

Dip

3 Sets x 5 Reps

Weighted Pull-Up

3 Sets x 5 Reps

Kettlebell Swing

3 Sets x 10 Reps

Weighted Pull-Up

1 Set x 5 Reps

Push-Up

1 Set x 5 Reps

Chin-Up with Knee Raise

1 Set x 5 Reps

Dip

1 Set x 5 Reps

Dumbbell One-Arm Row

1 Set x 20 Reps

We value your privacy

5/3/1 two day

Featured plans for you