Rydogs 1-3-1 Powerbuilding

Plan Details

The Rydogs 1-3-1 Powerbuilding routine by RyanWakenshaw is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

Plan Description

For home workouts with barbell and dumbbells, no machines. 1 power set, 3 muscle sets, 1 burn set. A... Read More

For home workouts with barbell and dumbbells, no machines. 1 power set, 3 muscle sets, 1 burn set. AMQRAP = As many quality reps as possible. 2 or more over the set requirements mean next workout add weight to the exercise. Can use linear progression if a novice instead if you are advancing. Percentage given is of working weight not 1RM. POWER SET - Warm up 2x5(50%), 1x5(70%), 1x3(90%) Working 4x5(100%), 1xAMQRAP(100%) *Deadlifts only use 1 working set of AMQRAP. Barbell rows are a power set so perform as 4x5 and 1xAMQRAP. MUSCLE SETS - No warm up required. Working 2x10(100%), 1xAMQRAP(100%) BURN SET - No warm up required. Choose a light weight of around 50% of 1RM. Working 1 set aim to go till complete failure, pause between reps if required. Aim for 40 reps. Feel free to repeat the squat day for a 6 day workout.