Rydogs 1-3-1 Powerbuilding
Bulking
Beginner
Barbell
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.
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.
Routine detail
Mon
Bench Press
Est. 65 min
5 exercises
Barbell Bench Press
9 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Single-Leg Bench Dip
1 Set x 40 Reps
Tue
Deadlift
Est. 61 min
5 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Curl
3 Sets x 10 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 10 Reps
Dumbbell Hammer Curl
1 Set x 40 Reps
Wed
Overhead Press
Est. 64 min
5 exercises
Barbell Military Press
9 Sets x 5 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
1 Set x 40 Reps
Thu
Squat
Est. 65 min
5 exercises
Barbell Squat
9 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Donkey Calf Raise
1 Set x 40 Reps
Fri
Building
Est. 58 min
5 exercises
Barbell Incline Bench Press
6 Sets x 10 Reps
Barbell Curl
6 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Spider Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
