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nSuns 5/3/1 LP 5-day
AUDIO TIP
General
Intermediate
Barbell
Plan Details
The nSuns 5/3/1 LP 5-day routine by DerekBonter is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Bench/OHP
Est. 82 min
6 exercises
Barbell Bench Press
10 Sets x 5 Reps
Barbell Push Press
8 Sets x 8 Reps
Chin-Up with Knee Raise
5 Sets x 5 Reps
Dip
5 Sets x 5 Reps
Cable Rope Face Pull
3 Sets x 25 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Wed
Squat/Sumo
Est. 83 min
6 exercises
Barbell Squat
11 Sets x 9 Reps
Barbell Sumo Deadlift
8 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Leg Raise
4 Sets x 10 Reps
Fri
Bench/CG
Est. 71 min
6 exercises
Barbell Bench Press
10 Sets
Barbell Bench Press (Close Grip)
8 Sets
Chin-Up with Knee Raise
5 Sets x 5 Reps
Cable Rope Face Pull
3 Sets x 30 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Sat
Deadlift/Pause Squat
Est. 76 min
6 exercises
Barbell Deadlift
10 Sets x 5 Reps
Pause Squat
8 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
