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Wendler 5/3/1
Bulking
Intermediate
Dumbbell
Plan Details
The Wendler 5/3/1 routine by iguti89 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Pecho
Est. 42 min
6 exercises
Barbell Decline Bench Press
3 Sets x 5 Reps
Pull-Up
1 Set x 40 Reps
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
1 Set x 15 Reps
Barbell Upright Row
1 Set x 15 Reps
Day 2
Peso Muerto
Est. 40 min
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Squat
5 Sets x 10 Reps
Machine Kneeling Leg Curl
1 Set x 15 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Barbell Standing Calf Raise
1 Set
Dumbbell Concentration Curl
1 Set x 15 Reps
Day 3
Hombros
Est. 41 min
6 exercises
Barbell Military Press
3 Sets x 5 Reps
Chin-Up with Knee Raise
1 Set x 40 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
1 Set
Barbell Bench Press (Close Grip)
1 Set x 12 Reps
Day 4
Sentadillas
Est. 41 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Barbell Standing Calf Raise
1 Set
Machine Leg Extension
1 Set x 15 Reps
Day 6
full body
Est. 46 min
5 exercises
Barbell Decline Bench Press
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Tricep Push-Up
4 Sets x 10 Reps
