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Danbearpig's advanced 5/3/1 variation
Bulking
Advanced
Machine strength
Plan Details
The Danbearpig's advanced 5/3/1 variation routine by DanLaughner is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Taking the four compound lifts from 5/3/1 and doing them Twice per week... once w a heavy focus and once w a speed focus. Heavy focus- 5x5.. 65%,65%,75%,80%,80% of 1rm Speed focus- 60% of 1 rm 3x8 w 3 second negative and explode on the way up. Go up 5-10lbs after a 4 week cycle. Deload with 50% weight and 3 sets of 10 on all main lifts on week 5, then start new cycle.
Routine detail
Day 1
Heavy bench/press
Est. 72 min
9 exercises
Treadmill Running
1 Set
Barbell Bench Press
4 Sets x 5 Reps
Barbell Military Press
4 Sets x 5 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Day 2
Light squat/dead
Est. 83 min
11 exercises
Treadmill Running
1 Set
Barbell Squat
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Seated Bicep Curl
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Day 3
Cardio/core/forearms/calves
Est. 54 min
7 exercises
Treadmill Running
1 Set
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Reverse Curl
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Day 4
Light bench/press
Est. 82 min
11 exercises
Treadmill Running
1 Set
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Day 5
Heavy squat/dead
Est. 135 min
12 exercises
Walking
3 Sets
Barbell Squat
4 Sets x 5 Reps
Barbell Rack Pull
4 Sets x 5 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Day 6
Cardio/core/calves
Est. 0 min
0 exercises
This day is empty
