Loading...
Copy of Wendler 5/3/1
Bulking
Intermediate
None
Plan Details
The Copy of Wendler 5/3/1 routine is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Pecho
Est. 44 min
5 exercises
Barbell Decline Bench Press
3 Sets x 5 Reps
Pull-Up
5 Sets x 10 Reps
Dumbbell Shoulder Press
5 Sets x 10 Reps
Dumbbell Fly
4 Sets x 15 Reps
Dumbbell Seated One-Arm Tricep Extension
1 Set x 15 Reps
Day 2
Peso Muerto
Est. 45 min
5 exercises
Barbell Deadlift
3 Sets x 5 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Kneeling Leg Curl
4 Sets x 15 Reps
Dumbbell Incline Curl
4 Sets x 15 Reps
Barbell Standing Calf Raise
1 Set
Day 3
Hombros
Est. 44 min
5 exercises
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 15 Reps
Barbell Bench Press (Close Grip)
1 Set x 12 Reps
Day 4
Sentadillas
Est. 45 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Machine Leg Extension
4 Sets x 15 Reps
Barbell Standing Calf Raise
1 Set
