5/3/1 Powerbuilding
General
Intermediate
Barbell
Plan Details
The 5/3/1 Powerbuilding routine by tiranw is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Shoulders and Biceps
Est. 60 min
6 exercises
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Cable Rope Deltoid Row
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 12 Reps
Tue
Back
Est. 51 min
5 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Chin-Up with Knee Raise
4 Sets x 12 Reps
Barbell Good Morning
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Thu
Chest and Triceps
Est. 112 min
6 exercises
Barbell Bench Press
3 Sets x 5 Reps
Iso Lateral Incline Chest Press
12 Sets x 4 Reps
Cable Cross-Over
12 Sets x 4 Reps
Cable Tricep Pushdown (V-Bar)
12 Sets x 4 Reps
Weighted Tricep Dip
5 Sets x 5 Reps
Push-Up
30 Sets x 4 Reps
Fri
Legs and Abs
Est. 90 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Machine Leg Press
10 Sets x 4 Reps
Barbell Front Squat
10 Sets x 4 Reps
Machine Single-Leg Extension
12 Sets x 4 Reps
Dragon Flag
12 Sets x 4 Reps
Barbell Ab Rollout (Kneeling)
12 Sets x 4 Reps
Sat
Cleans and Traps
Est. 13 min
1 exercise
Barbell Clean
5 Sets x 5 Reps
