5 3 1
Bulking
Advanced
Machine strength
Plan Details
The 5 3 1 routine by shutkos is a 12 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Basic principles 5/3/1 • Focus on the basic exercises polyarticular • Start with light weights • progressing slowly • Beat personal bests Calculator - http://shutkos.xyz/531/
Routine detail
Day 1
Плечи, ноги 1
Est. 61 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Cable Reverse Fly
5 Sets x 10 Reps
Day 1
Плечи, ноги 3
Est. 59 min
6 exercises
Barbell Squat
3 Sets x 5,3,1 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Barbell Military Press
3 Sets x 5,3,1 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Cable Reverse Fly
5 Sets x 10 Reps
Day 1
Плечи, ноги 4
Est. 61 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Cable Reverse Fly
5 Sets x 10 Reps
Day 1
Плечи, ноги 2
Est. 60 min
6 exercises
Barbell Squat
3 Sets x 3 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Barbell Military Press
3 Sets x 3 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Cable Reverse Fly
5 Sets x 10 Reps
Day 2
Грудь, Ð±Ð¸Ñ†ÐµÐ¿Ñ 3
Est. 50 min
6 exercises
Barbell Bench Press
3 Sets x 5,3,1 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Barbell Curl
3 Sets x 20,15,12 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Day 2
Грудь, Ð±Ð¸Ñ†ÐµÐ¿Ñ 4
Est. 49 min
6 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Barbell Curl
3 Sets x 20,15,12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Day 2
Грудь, Ð±Ð¸Ñ†ÐµÐ¿Ñ 1
Est. 50 min
6 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Barbell Curl
3 Sets x 20,15,12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Day 2
Грудь, Ð±Ð¸Ñ†ÐµÐ¿Ñ 2
Est. 52 min
6 exercises
Barbell Bench Press
3 Sets x 3 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Barbell Curl
3 Sets x 20,15,12 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Day 3
Спина, Ñ‚Ñ€Ð¸Ñ†ÐµÐ¿Ñ 1
Est. 66 min
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Pull-Up
5 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Dip
5 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Day 3
Спина, Ñ‚Ñ€Ð¸Ñ†ÐµÐ¿Ñ 2
Est. 68 min
6 exercises
Barbell Deadlift
3 Sets x 3 Reps
Pull-Up
5 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 3 Reps
Dip
5 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Day 3
Спина, Ñ‚Ñ€Ð¸Ñ†ÐµÐ¿Ñ 4
Est. 69 min
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Pull-Up
5 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Dip
5 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Day 3
Спина, Ñ‚Ñ€Ð¸Ñ†ÐµÐ¿Ñ 3
Est. 64 min
6 exercises
Barbell Deadlift
3 Sets x 5,3,1 Reps
Pull-Up
5 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 5,3,1 Reps
Dip
5 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
