5/3/1 Triumvirate
Bulking
Intermediate
Machine strength
Plan Details
The 5/3/1 Triumvirate routine by zeedo is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Military Press
Est. 29 min
3 exercises
Barbell Military Press
3 Sets x 5 Reps
Dip
5 Sets x 15 Reps
Chin-Up with Knee Raise
5 Sets x 10 Reps
Day 2
Deadlift
Est. 44 min
4 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Good Morning
5 Sets x 12 Reps
Hanging Leg Raise
5 Sets x 15 Reps
Barbell Ab Rollout
5 Sets x 15 Reps
Day 3
Bench
Est. 34 min
3 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Bench Press
5 Sets x 15 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Day 4
Squat
Est. 65 min
4 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Machine Leg Press
15 Sets x 5 Reps
Machine Leg Extension
12 Sets x 5 Reps
Machine Leg Curl (Prone)
12 Sets x 5 Reps
