Loading...
Strength + BodyBuilder 5-3-1 - 4 Day Split
Bulking
Advanced
Machine strength
Plan Details
The Strength + BodyBuilder 5-3-1 - 4 Day Split routine by gdmontenegro is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Linear/Traditional to Block periodization for Hyper and Strength leading you into the next phase: Power.
Routine detail
Mon
Squat (A)
Est. 80 min
6 exercises
Machine Seated Calf Raise
4 Sets x 15 Reps
Barbell Squat
6 Sets x 5 Reps
Hack Squat (Narrow Stance)
3 Sets x 20 Reps
Machine Single-Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Mon
Squat (B)
Est. 89 min
6 exercises
Machine Calf Raise
5 Sets x 12 Reps
Barbell Squat
6 Sets x 5 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Single-Leg Extension
6 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Wed
Bench Press (A)
Est. 96 min
6 exercises
Barbell Bench Press
6 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Dip
5 Sets x 12 Reps
Cable Flat Bench Fly
4 Sets x 15 Reps
Cable One-Arm Tricep Extension
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Wed
Bench Press (B)
Est. 99 min
6 exercises
Barbell Bench Press
6 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Dip
5 Sets x 12 Reps
Dumbbell Incline Fly
5 Sets x 12 Reps
Dumbbell Tricep Extension
6 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Fri
Deadlift (A)
Est. 104 min
6 exercises
Barbell Deadlift
6 Sets x 5 Reps
Cable Front Lat Pulldown (Close Grip)
6 Sets x 10 Reps
Barbell Bent-Over Row
6 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 12 Reps
Barbell Preacher Curl
5 Sets x 12 Reps
Hanging Knee Raise
5 Sets x 12 Reps
Fri
Deadlift (B)
Est. 108 min
6 exercises
Barbell Deadlift
6 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Chin-Up with Knee Raise
6 Sets x 10 Reps
Cable One-Arm Seated Row
6 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
6 Sets x 10 Reps
Hanging Knee Raise
6 Sets x 10 Reps
Sat
Overhead Press (A)
Est. 95 min
6 exercises
Barbell Military Press
6 Sets x 5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Barbell Upright Row
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 15 Reps
Dumbbell Alternating Front Raise
5 Sets x 12 Reps
Sat
Overhead Press (B)
Est. 100 min
6 exercises
Barbell Military Press
6 Sets x 5 Reps
Leverage Shoulder Press
5 Sets x 12 Reps
Cable Reverse Fly
4 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Dumbbell Upright Row
6 Sets x 10 Reps
Weight Plate Front Raise
6 Sets x 10 Reps
