Strength + BodyBuilder 5-3-1 - 4 Day Split - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

Strength + BodyBuilder 5-3-1 - 4 Day Split - JEFIT

Strength + BodyBuilder 5-3-1 - 4 Day Split banner

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 Demonstration

Machine Seated Calf Raise

4 Sets x 15 Reps

Barbell Squat Demonstration

Barbell Squat

6 Sets x 5 Reps

Hack Squat (Narrow Stance) Demonstration

Hack Squat (Narrow Stance)

3 Sets x 20 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

4 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

3 Sets x 10 Reps

Mon

Squat (B)

Est. 89 min

6 exercises

Machine Calf Raise Demonstration

Machine Calf Raise

5 Sets x 12 Reps

Barbell Squat Demonstration

Barbell Squat

6 Sets x 5 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 15 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

6 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

3 Sets x 10 Reps

Wed

Bench Press (A)

Est. 96 min

6 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

6 Sets x 5 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 15 Reps

Dip Demonstration

Dip

5 Sets x 12 Reps

Cable Flat Bench Fly Demonstration

Cable Flat Bench Fly

4 Sets x 15 Reps

Cable One-Arm Tricep Extension Demonstration

Cable One-Arm Tricep Extension

5 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 12 Reps

Wed

Bench Press (B)

Est. 99 min

6 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

6 Sets x 5 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 15 Reps

Dip Demonstration

Dip

5 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

5 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

6 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 12 Reps

Fri

Deadlift (A)

Est. 104 min

6 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

6 Sets x 5 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

6 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

6 Sets x 10 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

5 Sets x 12 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

5 Sets x 12 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

5 Sets x 12 Reps

Fri

Deadlift (B)

Est. 108 min

6 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

6 Sets x 5 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 12 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

6 Sets x 10 Reps

Cable One-Arm Seated Row Demonstration

Cable One-Arm Seated Row

6 Sets x 10 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

6 Sets x 10 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

6 Sets x 10 Reps

Sat

Overhead Press (A)

Est. 95 min

6 exercises

Barbell Military Press Demonstration

Barbell Military Press

6 Sets x 5 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 15 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

5 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 12 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

4 Sets x 15 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

5 Sets x 12 Reps

Sat

Overhead Press (B)

Est. 100 min

6 exercises

Barbell Military Press Demonstration

Barbell Military Press

6 Sets x 5 Reps

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

5 Sets x 12 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

4 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 12 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

6 Sets x 10 Reps

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

6 Sets x 10 Reps