Danbearpig's 5/3/1 program

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4 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Follow 5/3/1 percentages of 1rm for each week. Base percent off 90% of 1rm
Week 1: 3 sets of 5
Set 1 65%
Set 2 75%
Set 3 85%. On set 3 do 5+ reps

Week 2 3x3
Set 1 70%
Set 2 80%
Set 3 90% 3+

Week 3 3x5, 3, 1
Set 1 75% 5 reps
Set 2 85% 3 reps
Set 3 95 1+ reps

Week 4 deload 5x3
Set 1 40%
Set 2 50%
Set 3 60%

After 4 week cycle add 5lbs to upper body lifts and 10lbs to lower body lifts

Build strength
Unleash the beast
Excelsior!!

Day 1
Day 3
Day 5
Day 4
Day 2

Bench day 6 exercises, 56 mins

Treadmill Running	0x8 reps	rest: 20s
Barbell Bench Press	4x8 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 60s
EZ Bar Tricep Extension	3x8 reps	rest: 60s
Bench Dip	2x10 reps	rest: 60s

Squat day 5 exercises, 58 mins

Treadmill Running	0x8 reps	rest: 20s
Barbell Squat	4x5 reps	rest: 60s
Machine Leg Press	5x10 reps	rest: 60s
Calf Press On Leg Press	5x10 reps	rest: 60s
Machine Leg Extension	5x10 reps	rest: 60s

Conditioning/core day 6 exercises, 1 hr 0 min

Step Machine	0x8 reps	rest: 15s
Treadmill Running	0x8 reps	rest: 15s
Decline Crunch	3x10 reps	rest: 60s
Machine Ab Crunch	3x15 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x10 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s

Overhead press day 5 exercises, 43 mins

Barbell Military Press	4x5 reps	rest: 60s
Machine Shoulder Press	5x10 reps	rest: 60s
Smith Machine Upright Row	5x10 reps	rest: 60s
Cable Shoulder Extension	3x15 reps	rest: 60s
Cable Tricep Kickback	3x12 reps	rest: 60s

Deadlift day 7 exercises, 1 hr 12 mins

Treadmill Running	0x8 reps	rest: 20s
Barbell Sumo Deadlift	4x5 reps	rest: 60s
Smith Machine Bent-Over Row	5x10 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	5x10 reps	rest: 60s
EZ Bar Curl	3x12 reps	rest: 60s
Dumbbell Incline Curl	3x10 reps	rest: 60s
Cable Standing Curl	3x12 reps	rest: 60s