Loading...
Wendler 5/3/1
Bulking
Intermediate
Barbell
Plan Details
The Wendler 5/3/1 routine by iguti89 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Pecho
Est. 52 min
8 exercises
Barbell Bench Press
3 Sets x 5 Reps
Pull-Up
1 Set
Machine Inverted Row
1 Set
Barbell Military Press
1 Set x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Upright Row
3 Sets x 15 Reps
Dumbbell Decline Tricep Extension
3 Sets x 12 Reps
Day 2
Peso Muerto
Est. 48 min
8 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Lunge
2 Sets x 12 Reps
Dumbbell Alternating Incline Curl
2 Sets x 15 Reps
Dumbbell Shoulder Shrug
1 Set
Barbell Standing Calf Raise
1 Set x 20 Reps
Day 3
Hombros
Est. 54 min
8 exercises
Barbell Military Press
3 Sets x 5 Reps
Pull-Up
1 Set x 10 Reps
Machine Inverted Row
1 Set
Barbell Decline Bench Press
1 Set x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 10 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Day 4
Piernas
Est. 45 min
7 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Barbell Single-Leg Squat
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 15 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Standing Calf Raise
1 Set x 20 Reps
Machine Inverted Row
1 Set
