5/3/1 Custom
Bulking
Beginner
Barbell
Plan Details
The 5/3/1 Custom routine by brentgsmith is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
5/3/1+ Wave 1. Warmup, 75%x5, 80%x5, 85%x5 Wave 2. Warmup, 80%x3, 85%x3, 90%x3 Wave 3. Warmup, 75%x5, 85%x3, 95%x1 Wave 4. (deload) - 60%x5, 65%x5, 70%x5 Accessories: Month 1: 50% of 1RM Month 2: 60% of 1RM Month 3: 70% of 1RM
Routine detail
Day 1
Military Press, Bench, Chins
Est. 54 min
7 exercises
Dumbbell Shoulder Press (Stability Ball)
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Chin-Up with Knee Raise
5 Sets x 10 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 10 Reps
Day 2
Deadlift, Squat
Est. 45 min
5 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Squat
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 10 Reps
Dumbbell Squat
3 Sets x 8 Reps
Day 3
Bench Press, OH Press, DB Rows
Est. 53 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 4
Squat, Deadlift
Est. 34 min
4 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Deadlift
5 Sets x 10 Reps
Hanging Leg Raise
5 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
