5/3/1 Body Building Style
Bulking
Advanced
Machine strength
Plan Details
The 5/3/1 Body Building Style routine by gnave is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This as and adaptation of 5/3/1 for strength and body building
Routine detail
Mon
Press Shoulders
Est. 49 min
5 exercises
Barbell Military Press
3 Sets x 5 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 15 Reps
Dumbbell Reverse Fly
4 Sets x 15 Reps
Weight Plate Shrug
4 Sets x 10 Reps
Tue
Pull Back
Est. 60 min
7 exercises
Barbell Deadlift
3 Sets x 5 Reps
Back Hyperextension
4 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Chin-Up (Close Grip)
4 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 30 Reps
Thu
Push Chest
Est. 62 min
6 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 20 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Curl
10 Sets x 4 Reps
Fri
Legs
Est. 57 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Machine Leg Extension
4 Sets x 30 Reps
Machine Leg Curl (Prone)
5 Sets x 15 Reps
Seated Hamstring and Calf Stretch
4 Sets x 40 Reps
Hack Squat
4 Sets x 10 Reps
Sat
Arms
Est. 68 min
12 exercises
EZ Bar Curl
4 Sets x 12,10,8,8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 15,12,10,8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12,10,8,8 Reps
Dumbbell Decline Tricep Extension
4 Sets x 12,10,10,8 Reps
Dumbbell Incline Curl
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12,10,8 Reps
Barbell Spider Curl
4 Sets x 12,10,10,8 Reps
Dumbbell Seated Tricep Press
4 Sets x 15,12,10,10 Reps
Cable Standing Curl
4 Sets x 12,10,8,8 Reps
Cable Dual Overhead Curl
4 Sets x 15,12,10,8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15,12,10,8 Reps
Cable Rope Overhead Tricep Extension
4 Sets
