5/3/1 two day
General
Intermediate
Barbell
Plan Details
The 5/3/1 two day routine by RyanMM is a 9 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Dead/Press - Week 1 (40/50/60% x 5/5/5)
Est. 54 min
13 exercises
Plank
1 Set
Side Plank
2 Sets x 5 Reps
Barbell Deadlift
1 Set x 4 Reps
Barbell Military Press
1 Set x 4 Reps
Barbell Deadlift
1 Set x 2 Reps
Barbell Military Press
1 Set x 2 Reps
Barbell Deadlift
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Bridge
1 Set
Dumbbell Alternating Bicep Curl
3 Sets x 5 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 5 Reps
Barbell Tricep Extension
3 Sets x 5 Reps
Barbell Romanian Deadlift
1 Set x 5 Reps
Day 2
Squats/Press - Week 1 (40/50/60% x 5)
Est. 61 min
14 exercises
Plank
1 Set
Side Plank
2 Sets x 5 Reps
Barbell Squat
1 Set x 4 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Squat
1 Set x 2 Reps
Barbell Bench Press
1 Set x 2 Reps
Barbell Squat
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Farmer walk
1 Set x 30 Reps
Dip
3 Sets x 5 Reps
Weighted Pull-Up
3 Sets x 5 Reps
Kettlebell Swing
3 Sets x 10 Reps
Dumbbell One-Arm Row
1 Set x 20 Reps
Fingertip pushup
1 Set x 5 Reps
Day 3
Dead/Press - Week 2 (65/75/85% x 5/5/5+)
Est. 57 min
13 exercises
Plank
1 Set
Side Plank
2 Sets x 5 Reps
Barbell Deadlift
1 Set x 4 Reps
Barbell Military Press
1 Set x 4 Reps
Barbell Deadlift
1 Set x 2 Reps
Barbell Military Press
1 Set x 2 Reps
Barbell Deadlift
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Bridge
1 Set
Dumbbell Alternating Bicep Curl
3 Sets x 5 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 5 Reps
Barbell Tricep Extension
3 Sets x 5 Reps
Barbell Romanian Deadlift
1 Set x 5 Reps
Day 4
Squats/Bench - Week 2 (65/75/85% x 5/5/5+)
Est. 60 min
13 exercises
Plank
1 Set
Side Plank
2 Sets x 5 Reps
Barbell Squat
1 Set x 4 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Squat
1 Set x 2 Reps
Barbell Bench Press
1 Set x 2 Reps
Barbell Squat
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Farmer walk
1 Set x 30 Reps
Dip
3 Sets x 5 Reps
Weighted Pull-Up
3 Sets x 5 Reps
Kettlebell Swing
3 Sets x 5 Reps
Dumbbell One-Arm Row
1 Set x 20 Reps
Day 5
Dead/Press - Week 3 (70/80/90% x 3/3/3+)
Est. 52 min
13 exercises
Plank
1 Set
Side Plank
2 Sets x 5 Reps
Barbell Deadlift
1 Set x 4 Reps
Barbell Military Press
1 Set x 4 Reps
Barbell Deadlift
1 Set x 2 Reps
Barbell Military Press
1 Set x 2 Reps
Barbell Deadlift
3 Sets x 3 Reps
Barbell Military Press
3 Sets x 3 Reps
Bridge
1 Set
Dumbbell Alternating Bicep Curl
3 Sets x 3 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 3 Reps
Barbell Tricep Extension
3 Sets x 3 Reps
Barbell Romanian Deadlift
1 Set x 5 Reps
Day 6
Squats/Bench - Week 3 (70/80/90% x 3/3/3+)
Est. 58 min
13 exercises
Plank
1 Set
Side Plank
2 Sets x 5 Reps
Barbell Squat
1 Set x 4 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Squat
1 Set x 2 Reps
Barbell Bench Press
1 Set x 2 Reps
Barbell Squat
3 Sets x 3 Reps
Barbell Bench Press
3 Sets x 3 Reps
Farmer walk
1 Set x 30 Reps
Dip
3 Sets x 3 Reps
Weighted Pull-Up
3 Sets x 3 Reps
Kettlebell Swing
3 Sets x 10 Reps
Dumbbell One-Arm Row
1 Set x 20 Reps
Day 7
Dead/Press - Week 4 (75/85/95% x 5/3/1+)
Est. 53 min
13 exercises
Plank
1 Set
Side Plank
2 Sets x 5 Reps
Barbell Deadlift
1 Set x 4 Reps
Barbell Military Press
1 Set x 4 Reps
Barbell Deadlift
1 Set x 2 Reps
Barbell Military Press
1 Set x 2 Reps
Barbell Deadlift
3 Sets x 5,3,1 Reps
Barbell Military Press
3 Sets x 5,3,1 Reps
Bridge
1 Set
Dumbbell Alternating Bicep Curl
3 Sets x 5 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 5 Reps
Barbell Tricep Extension
3 Sets x 5 Reps
Barbell Romanian Deadlift
1 Set x 5 Reps
Day 8
Squats/Bench - Week 4 (75/85/95% x 5/3/1+)
Est. 56 min
13 exercises
Plank
1 Set
Side Plank
2 Sets x 5 Reps
Barbell Squat
1 Set x 4 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Squat
1 Set x 2 Reps
Barbell Bench Press
1 Set x 2 Reps
Barbell Squat
3 Sets x 5,3,1 Reps
Barbell Bench Press
3 Sets x 5,3,1 Reps
Farmer walk
1 Set x 30 Reps
Dip
3 Sets x 5 Reps
Weighted Pull-Up
3 Sets x 5 Reps
Kettlebell Swing
3 Sets x 5 Reps
Dumbbell One-Arm Row
1 Set x 20 Reps
Day 9
Benchmarks
Est. 73 min
19 exercises
Plank
1 Set
Side Plank
2 Sets x 5 Reps
Barbell Squat
1 Set x 4 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Squat
1 Set x 2 Reps
Barbell Bench Press
1 Set x 2 Reps
Barbell Squat
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Military Press
1 Set x 1 Rep
Barbell Deadlift
1 Set x 1 Rep
Farmer walk
1 Set x 30 Reps
Dip
3 Sets x 5 Reps
Weighted Pull-Up
3 Sets x 5 Reps
Kettlebell Swing
3 Sets x 10 Reps
Weighted Pull-Up
1 Set x 5 Reps
Push-Up
1 Set x 5 Reps
Chin-Up with Knee Raise
1 Set x 5 Reps
Dip
1 Set x 5 Reps
Dumbbell One-Arm Row
1 Set x 20 Reps
