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531 with accessories
Bulking
Intermediate
Machine strength
Plan Details
The 531 with accessories routine by Rhye_ is a 12 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
my implementation of 5/3/1
Routine detail
Day 1
Bench 5
Est. 97 min
8 exercises
Barbell Bench Press
3 Sets x 5 Reps
Chin-Up with Knee Raise
7 Sets x 7 Reps
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
landmine press kneeling
3 Sets x 12 Reps
Bench Leg Raise (Supine)
3 Sets x 15 Reps
Barbell Seated Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 5 Reps
Day 2
Squat 5
Est. 82 min
7 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Squat
1 Set x 5 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Calf Press On Leg Press
5 Sets x 15 Reps
ab wheel
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Day 3
OHP 5
Est. 90 min
7 exercises
Barbell Military Press
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
6 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Day 4
Deadlift 5
Est. 88 min
7 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Barbell Squat
3 Sets x 8 Reps
EZ Bar Curl
4 Sets x 12 Reps
Crunch
3 Sets x 30 Reps
Calf Press On Leg Press
5 Sets x 15 Reps
Day 5
Bench 3
Est. 95 min
8 exercises
Barbell Bench Press
3 Sets x 3 Reps
Chin-Up with Knee Raise
7 Sets x 7 Reps
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
landmine press kneeling
3 Sets x 10 Reps
Bench Leg Raise (Supine)
3 Sets x 15 Reps
Barbell Seated Tricep Extension
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Day 6
Squat 3
Est. 71 min
6 exercises
Barbell Squat
3 Sets x 3 Reps
Barbell Squat
1 Set x 5 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Calf Press On Leg Press
5 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Day 7
OHP 3
Est. 87 min
7 exercises
Barbell Military Press
3 Sets x 3 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
6 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Day 8
Deadlift 3
Est. 85 min
7 exercises
Barbell Deadlift
3 Sets x 3 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Crunch
3 Sets x 30 Reps
Calf Press On Leg Press
5 Sets x 15 Reps
EZ Bar Curl
3 Sets x 12 Reps
Day 9
Bench 1
Est. 106 min
10 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
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Chin-Up with Knee Raise
7 Sets x 7 Reps
landmine press kneeling
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 15 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Day 10
Squat 1
Est. 73 min
8 exercises
Barbell Squat
1 Set x 5 Reps
Barbell Squat
1 Set x 3 Reps
Barbell Squat
1 Set x 1 Rep
Barbell Squat
1 Set x 5 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Calf Press On Leg Press
5 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Day 11
OHP 1
Est. 86 min
9 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
Cable Seated Row
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
6 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 12
Deadlift 1
Est. 76 min
8 exercises
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
1 Set x 1 Rep
Barbell Deadlift
1 Set x 5 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Calf Press On Leg Press
5 Sets x 15 Reps
EZ Bar Curl
3 Sets x 12 Reps
