Loading...
nSuns 5/3/1 LP 5-day
General
Intermediate
Machine strength
Plan Details
The nSuns 5/3/1 LP 5-day routine by Gshock3612 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Bench/OHP
Est. 87 min
8 exercises
Barbell Bench Press
9 Sets x 5 Reps
Barbell Military Press
8 Sets x 5 Reps
Pull-Up
4 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Tue
Squat/Sumo
Est. 66 min
5 exercises
Barbell Squat
9 Sets x 5 Reps
Barbell Sumo Deadlift
8 Sets x 5 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 15 Reps
Wed
OHP/Incline
Est. 72 min
6 exercises
Barbell Military Press
9 Sets x 5 Reps
Barbell Incline Bench Press
8 Sets x 5 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Thu
Deadlift/Front squat
Est. 66 min
5 exercises
Barbell Deadlift
9 Sets x 5 Reps
Barbell Front Squat
8 Sets x 5 Reps
T Bar Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 12 Reps
Fri
Bench/CG
Est. 87 min
8 exercises
Barbell Bench Press
9 Sets x 5 Reps
Barbell Bench Press (Close Grip)
8 Sets x 5 Reps
Pull-Up
4 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
