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5 3 1
Bulking
Intermediate
Barbell
Plan Details
The 5 3 1 routine by Filipe.Oliveira is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
5 3 1
Routine detail
Mon
Agachamento
Est. 22 min
3 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 5 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Wed
Supino
Est. 38 min
5 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Dip
3 Sets x 14 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 5 Reps
Fri
Levantamento terra
Est. 18 min
2 exercises
Barbell Clean Deadlift
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 14 Reps
Sat
Ombros
Est. 31 min
4 exercises
Barbell Military Press
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
