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Beyond 5/3/1
Bulking
Advanced
Barbell
Plan Details
The Beyond 5/3/1 routine by KerYann2 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Workout 1
Est. 50 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Chin-Up with Knee Raise
5 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Weighted Crunch
3 Sets x 8 Reps
Day 2
Workout 2
Est. 46 min
6 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Dip
3 Sets x 12 Reps
Barbell Curl
3 Sets x 10 Reps
Band Reverse Fly
3 Sets x 20 Reps
Day 3
Workout 3
Est. 49 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Chin-Up with Knee Raise
5 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Leg Raise
3 Sets x 10 Reps
Day 4
Workout 4
Est. 45 min
6 exercises
Barbell Stiff-Leg Deadlift
5 Sets x 3 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Hack Squat
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Dip
3 Sets x 12 Reps
Band Reverse Fly
3 Sets x 20 Reps
