2Suns 5/3/1 5 Day
General
Intermediate
Machine strength
Plan Details
The 2Suns 5/3/1 5 Day routine by dguo518 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
2Suns 5/3/1 5 Day Split
Routine detail
Mon
Bench/OHP
Est. 90 min
7 exercises
Barbell Bench Press
9 Sets
Barbell Military Press
8 Sets
Weighted Pull-Up
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 20 Reps
EZ Bar Curl
5 Sets x 8 Reps
Tue
Squat/Sumo
Est. 88 min
8 exercises
Barbell Deep Squat
9 Sets
Barbell Sumo Deadlift
8 Sets
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
EZ Bar Curl
4 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Wed
OHP/Incline Bench
Est. 85 min
7 exercises
Barbell Military Press
9 Sets
Barbell Incline Bench Press
8 Sets
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
EZ Bar Curl
4 Sets x 15 Reps
Thu
Deadlift/Front Squat
Est. 73 min
6 exercises
Barbell Deadlift
9 Sets
Barbell Front Squat
8 Sets
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Machine Seated Row
4 Sets x 15 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Fri
Bench/Close Grip Bench
Est. 37 min
2 exercises
Barbell Bench Press
9 Sets
Barbell Bench Press (Close Grip)
8 Sets
