Artrecord224’s 2020 5/5/3/1 Push/Pull/Legs
General
Intermediate
Barbell
Plan Details
The Artrecord224’s 2020 5/5/3/1 Push/Pull/Legs routine by artrecord is a 13 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a mixed routine of three days a week of resistance and two days a week of cardio. The resistance training follows the push pull legs approach, and each week the main exercise for each resistance day follows the 5/5/3/1 approach of working toward 1rm each cycle. The first week of training each cycle is intended to be done at light weight. This allows a recovery week after maxing out the week before in repeat cycle. I also use this week to really focus on form. On the last set of each main lift - bench, deadlift and squats, do as many reps as possible so you know when to increase weight. I do resistance Monday, Wednesday, and Friday, and I do cardio and core every Tuesday and Thursday. The cardio day is at day 30. I just pick a cardio exercise and do 30 minutes. And do 1-3 core exercises. On cardio days I add in push-ups. Cardio days are very flexible, do what you like. Resistance days always involve at least one core exercise.
Routine detail
Day 1
Push 5 (light)
Est. 53 min
8 exercises
Barbell Bench Press
7 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Dumbbell One-Arm Front Raise
2 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Day 2
Pull 5 (light)
Est. 56 min
8 exercises
Barbell Deadlift
7 Sets x 5 Reps
Barbell Clean
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Plank
3 Sets
Day 3
Legs 5 (light)
Est. 47 min
7 exercises
Barbell Squat
7 Sets x 5 Reps
Barbell Front Squat
1 Set x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Day 4
Push 5
Est. 176 min
10 exercises
Barbell Bench Press
7 Sets x 5 Reps
Running
1 Set
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Walking
1 Set
Barbell Military Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Dumbbell One-Arm Front Raise
2 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Day 5
Pull 5
Est. 56 min
8 exercises
Barbell Deadlift
7 Sets x 5 Reps
Barbell Clean
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Plank
3 Sets
Day 6
Legs 5
Est. 166 min
8 exercises
Stationary Bike
1 Set
Walking
1 Set
Barbell Squat
7 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Day 7
Push 3
Est. 115 min
10 exercises
Running
1 Set
Barbell Bench Press
4 Sets x 5 Reps
Barbell Bench Press
3 Sets x 3 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Dumbbell One-Arm Front Raise
2 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
4-way neck
4 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Day 8
Pull 3
Est. 90 min
6 exercises
Elliptical Training
1 Set
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Deadlift
2 Sets x 5 Reps
Barbell Deadlift
3 Sets x 3 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Day 9
Legs 3
Est. 76 min
4 exercises
Stationary Bike
1 Set
Barbell Squat
2 Sets x 5 Reps
Barbell Squat
3 Sets x 3 Reps
Plank
3 Sets
Day 10
Push 1
Est. 79 min
5 exercises
Running
1 Set
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
1 Set x 1 Rep
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Day 11
Pull 1
Est. 78 min
5 exercises
Stationary Bike
1 Set
Barbell Deadlift
3 Sets x 5 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
1 Set x 1 Rep
Crunch
3 Sets x 8 Reps
Day 12
Legs 1
Est. 79 min
5 exercises
Stationary Bike
1 Set
Barbell Squat
3 Sets x 5 Reps
Barbell Squat
1 Set x 3 Reps
Barbell Squat
1 Set x 1 Rep
Sit-Up
3 Sets x 8 Reps
Day 30
Cardio
Est. 240 min
10 exercises
Elliptical Training
1 Set
Walking
1 Set
Rowing
3 Sets
Stationary Bike
3 Sets
Treadmill Running
3 Sets
Plank
3 Sets
Crunch
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
