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5/3/1 - 4 Days
General
Intermediate
Barbell
Plan Details
The 5/3/1 - 4 Days routine by MiloRoyal is a 17 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Based on 5/3/1 Mesocycle using 4 days/week. This is a 4 week workout cycle. The Triumvirate. Assistance work it done at 50% of your maximum (last two exercises each day). A '+' means as many as possible. Wave A. - Warmup, 65% x 5, 75% x 5, 85% x 5+ Wave B. - Warmup, 70% x 3, 80% x 3, 90% x 3+ Wave C. - Warmup, 75% x 5, 85% x 3, 95% x 1+ Wave D. (Deload) - 40% x 5, 50% x 5, 60% x 5 Week Monday Wednesday Friday Saturday 1 Squat - A Bench Press - A Deadlift - A OH Press - A 2 Squat - B Bench Press - B Deadlift - B OH Press - B 3 Squat - C Bench Press - C Deadlift - C OH Press - C 4 Squat - D Bench Press - D Deadlift - D OH Press - D When you start a new four-week cycle, add 2.5kg to your 1RMs for bench and shoulder presses and 5kg for squats and deadlifts, and recalculate training weights using the new numbers.
Routine detail
Any
Assistance - Military Press
Est. 14 min
2 exercises
Barbell Military Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Any
Cardio
Est. 62 min
1 exercise
Elliptical Training
5 Sets
Any
4. Squat 3x5
Est. 9 min
3 exercises
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
1 Set x 5 Reps
Any
Assistance - Deadlift
Est. 27 min
4 exercises
Barbell Front Squat
5 Sets x 5 Reps
Landmine 180's
2 Sets x 20 Reps
Dumbbell One-Arm Wrist Curl
2 Sets x 15 Reps
Dumbbell One-Arm Reverse Bench Wrist Curl
2 Sets x 15 Reps
Any
3. Bench Press 3x5
Est. 9 min
3 exercises
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 5 Reps
Any
1. Military Press 3x5
Est. 9 min
3 exercises
Barbell Military Press
1 Set x 5 Reps
Barbell Military Press
1 Set x 5 Reps
Barbell Military Press
1 Set x 5 Reps
Any
2. Deadlift 3x5
Est. 9 min
3 exercises
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Any
Assistance - Bench Press
Est. 14 min
2 exercises
Barbell Bench Press
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Any
12. Squat 5/3/1
Est. 8 min
3 exercises
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
1 Set x 3 Reps
Barbell Deep Squat
1 Set x 1 Rep
Any
11. Bench Press 5/3/1
Est. 8 min
3 exercises
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
1 Set x 1 Rep
Any
8. Squat 3x3
Est. 8 min
3 exercises
Barbell Deep Squat
1 Set x 3 Reps
Barbell Deep Squat
1 Set x 3 Reps
Barbell Deep Squat
1 Set x 3 Reps
Any
Assistance - Squat
Est. 26 min
4 exercises
Barbell Sumo Deadlift
3 Sets x 10 Reps
Cable Pallof Press with Rotation
2 Sets x 20 Reps
Dumbbell One-Arm Wrist Curl Over Bench (Neutral)
2 Sets x 15 Reps
Weight Plate Pinch
3 Sets x 1 Reps
Any
10. Deadlift 5/3/1
Est. 8 min
3 exercises
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
1 Set x 1 Rep
Any
7. Bench Press 3x3
Est. 8 min
3 exercises
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
1 Set x 3 Reps
Any
6. Deadlift 3x3
Est. 8 min
3 exercises
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
1 Set x 3 Reps
Any
5. Military Press 3x3
Est. 8 min
3 exercises
Barbell Military Press
1 Set x 3 Reps
Barbell Military Press
1 Set x 3 Reps
Barbell Military Press
1 Set x 3 Reps
Any
9. Military Press 5/3/1
Est. 8 min
3 exercises
Barbell Military Press
1 Set x 5 Reps
Barbell Military Press
1 Set x 3 Reps
Barbell Military Press
1 Set x 1 Rep
