Loading...
5/3/1 Boring But Big
Bulking
Advanced
Machine strength
Plan Details
The 5/3/1 Boring But Big routine by ijrebuck is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Jim Wendler https://www.t-nation.com/workouts/boring-but-big-3-month-challenge
Routine detail
Day 1
Press Day
Est. 66 min
7 exercises
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Chin-Up with Knee Raise
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Day 2
Deadlift Day
Est. 43 min
4 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Squat
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Parallel Bar Leg Raise
5 Sets x 10 Reps
Day 4
Bench Day
Est. 66 min
6 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell One-Arm Shoulder Press
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
Day 5
Squat Day
Est. 26 min
3 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 10 Reps
Hack Calf Raise
3 Sets x 10 Reps
