Danbearpig's advanced 5/3/1 variation
Bulking
Advanced
Machine strength
Plan Details
The Danbearpig's advanced 5/3/1 variation routine by DanLaughner is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Taking the four compound lifts from 5/3/1 and doing them Twice per week... once w a heavy focus and once w a speed focus. Heavy focus- 5x5.. 65%,65%,75%,80%,80% of 1rm Speed focus- 60% of 1 rm 3x8 w 3 second negative and explode on the way up. Go up 5-10lbs after a 4 week cycle. Deload with 50% weight and 3 sets of 10 on all main lifts on week 5, then start new cycle.
Routine detail
Day 1
Chest(heavy)/OHP(speed)
Est. 73 min
8 exercises
Elliptical Training
1 Set
Barbell Bench Press
6 Sets x 5 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Day 2
Squat(heavy)/deads(speed)
Est. 65 min
8 exercises
Treadmill Running
1 Set
Barbell Squat
6 Sets x 5 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Day 3
Conditioning/core
Est. 77 min
7 exercises
Treadmill Running
1 Set
Decline Crunch
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Donkey Calf Raise
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Day 4
Chest(speed)/Overhead(heavy)
Est. 72 min
8 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Barbell Military Press
6 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Day 5
Squat(speed)/deads(heavy)
Est. 88 min
10 exercises
Treadmill Running
1 Set
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
6 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 12 Reps
