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3-Day 5/3/1 Full Body Custom
Bulking
Intermediate
Dumbbell
Plan Details
The 3-Day 5/3/1 Full Body Custom routine by koburnerok is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
5/3/1 type plan based on beginner template: https://thefitness.wiki/routines/5-3-1-for-beginners/
Routine detail
Day 1
Workout 1
22 exercises
Barbell Front Squat
2 Sets x 5 Reps
Barbell Front Squat
1 Set
Barbell Front Squat
5 Sets x 5 Reps
Barbell Bench Press
2 Sets x 5 Reps
Barbell Bench Press
1 Set
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Hammer Curl (Cross Body)
5 Sets x 10 Reps
Machine Calf Raise
5 Sets x 10 Reps
Dumbbell Bicep Curl (Reverse Grip)
5 Sets x 10 Reps
Plank
2 Sets
Plank
1 Set
Plank
5 Sets
Dumbbell Seated Arnold Press
2 Sets x 8 Reps
Dumbbell Seated Arnold Press
1 Set x 8 Reps
Dumbbell Seated Arnold Press
5 Sets x 8 Reps
Dumbbell Bent-Over Row
2 Sets x 8 Reps
Dumbbell Bent-Over Row
1 Set x 8 Reps
Dumbbell Bent-Over Row
5 Sets x 8 Reps
Barbell Bulgarian Split Squat
2 Sets x 8 Reps
Barbell Bulgarian Split Squat
1 Set x 8 Reps
Barbell Bulgarian Split Squat
5 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Day 2
Workout 2
12 exercises
Dumbbell Hammer Curl (Cross Body)
5 Sets x 10 Reps
Machine Calf Raise
5 Sets x 10 Reps
Dumbbell Bicep Curl (Reverse Grip)
5 Sets x 10 Reps
Barbell Deadlift
2 Sets x 5 Reps
Push-Up
2 Sets x 8 Reps
Dumbbell Lunge
2 Sets x 8 Reps
Barbell Deadlift
1 Set
Push-Up
1 Set x 8 Reps
Dumbbell Lunge
1 Set x 8 Reps
Barbell Deadlift
5 Sets x 5 Reps
Push-Up
5 Sets x 8 Reps
Dumbbell Lunge
5 Sets x 8 Reps
Day 3
Workout 3
21 exercises
Dumbbell Hammer Curl (Cross Body)
5 Sets x 10 Reps
Machine Calf Raise
5 Sets x 10 Reps
Dumbbell Bicep Curl (Reverse Grip)
5 Sets x 10 Reps
Barbell Bench Press
2 Sets x 5 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Leg Raise
2 Sets x 8 Reps
Barbell Bench Press
1 Set
Dumbbell Lateral Raise
1 Set x 8 Reps
Leg Raise
1 Set x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Leg Raise
5 Sets x 8 Reps
Barbell Squat
2 Sets x 5 Reps
Dumbbell Bent-Over Row
2 Sets x 8 Reps
Single-Leg Glute Bridge
2 Sets x 8 Reps
Barbell Squat
1 Set
Dumbbell Bent-Over Row
1 Set x 8 Reps
Single-Leg Glute Bridge
1 Set x 8 Reps
Barbell Squat
5 Sets x 5 Reps
Dumbbell Bent-Over Row
5 Sets x 8 Reps
Single-Leg Glute Bridge
5 Sets x 8 Reps
