3X5 opm ss
Bulking
Intermediate
Dumbbell
Plan Details
The 3X5 opm ss routine by snakebacon is a 9 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
• 3 exercises per muscle group • 5 sets per exercise • once you can finish all 5 sets of 12 reps (24 for some minor muscle groups) increase weight by 5% • opposing muscle group supersets • 2 ab/oblique exercises at the end of each session • 3 weeks on then switch to the alt program for 3 weeks
Routine detail
Day 1
Chest and Lats Alt
Est. 71 min
8 exercises
Barbell Incline Bench Press
5 Sets x 12 Reps
Pull-Up (Hammer Grip)
5 Sets x 12 Reps
Dumbbell Fly
5 Sets x 12 Reps
Pull-Up
5 Sets x 12 Reps
Push-Up (Wide Hand)
5 Sets
Cable Lat Pulldown (Wide Grip)
5 Sets
Cable Crunch
5 Sets x 25 Reps
Weighted Hanging Knee Raise
5 Sets x 25 Reps
Day 1
Chest and Lats
Est. 71 min
8 exercises
Barbell Neck Press
5 Sets x 12 Reps
Weighted Pull-Up
5 Sets x 12 Reps
Dumbbell Incline Fly
5 Sets x 12 Reps
Gironda Sternum Pull-Up
5 Sets x 12 Reps
Dumbbell Deep Push-Up
5 Sets
Cable Front Lat Pulldown (Close Grip)
5 Sets
Cable Seated Crunch
5 Sets x 25 Reps
Hanging Leg Raise
5 Sets x 25 Reps
Day 2
Legs
Est. 95 min
8 exercises
Barbell Deep Squat
5 Sets x 12 Reps
Donkey Calf Raise
5 Sets x 24 Reps
Machine Leg Extension
5 Sets x 24 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Dumbbell Lunge
5 Sets x 12 Reps
Barbell Standing Calf Raise
5 Sets x 24 Reps
Weighted Decline Rotation
5 Sets x 25 Reps
Stability Ball Weight Plate Side Bend
5 Sets x 25 Reps
Day 2
Legs Alt
Est. 91 min
8 exercises
Barbell Hack Squat
5 Sets x 12 Reps
Donkey Calf Raise
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 24 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Barbell Single-Leg Squat
5 Sets x 12 Reps
Barbell Rocking Standing Calf Raise
5 Sets x 24 Reps
Stability Ball Pull-In
5 Sets x 25 Reps
Bench Oblique Crunch
5 Sets x 25 Reps
Day 3
Rest
Est. 0 min
0 exercises
This day is empty
Day 4
Shoulders and Middle Back
Est. 71 min
8 exercises
Barbell Military Press
5 Sets x 12 Reps
Dumbbell Bent-Over Row
5 Sets x 12 Reps
Barbell Upright Row
5 Sets x 12 Reps
Dumbbell Shoulder Shrug
5 Sets x 12 Reps
Assisted Hyperextension
5 Sets
Machine Inverted Row
5 Sets
Bench Weighted Decline Crunch
5 Sets x 25 Reps
Decline Bench Leg Raise with Hip Thrust
5 Sets x 25 Reps
Day 4
Shoulders and Middle Back Alt
Est. 79 min
8 exercises
Barbell Rear Press
5 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
5 Sets x 12 Reps
Dumbbell Upright Row
5 Sets x 12 Reps
Dumbbell Shoulder Shrug
5 Sets x 12 Reps
Dumbbell One-Arm Row
5 Sets x 12 Reps
Assisted Hyperextension
5 Sets
Stability Ball Weighted Sit-Up
5 Sets x 25 Reps
Dragon Flag
5 Sets x 25 Reps
Day 5
Biceps and Triceps Alt
Est. 82 min
8 exercises
Dumbbell Zottman Curl
5 Sets x 12 Reps
Barbell Incline Bench Press (Close Grip)
5 Sets x 12 Reps
Dumbbell Incline Alternating Hammer Curl
5 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 12 Reps
Dumbbell Preacher Curl
5 Sets x 12 Reps
Weighted Bench Dip
5 Sets x 12 Reps
Hanging Knee Raise (Rotational)
5 Sets x 25 Reps
Side Jacknife
5 Sets x 25 Reps
Day 5
Biceps and Triceps
Est. 85 min
8 exercises
Dumbbell Incline Curl
5 Sets x 12 Reps
EZ Bar Tricep Extension
5 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Dumbbell Concentration Curl
5 Sets x 12 Reps
Dumbbell Tricep Kickback
5 Sets x 12 Reps
Windshield Wipers
5 Sets x 25 Reps
Dumbbell Side Bend
5 Sets x 25 Reps
