RyanMM
5/3/1 two day
AUTOPLAY
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General
Intermediate
Barbell
Plan Details
The 5/3/1 two day routine by RyanMM is a 9 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 8
Day 9
Dead/Press - Week 1 (40/50/60% x 5/5/5)
Est time: 54 min
13 exercises
Plank
Abs
Sets
1
Reps
5
Interval
00:00
Rest Time
00:15
Side Plank
Abs
Sets
2
Reps
5
Interval
00:00
Rest Time
00:15
Barbell Deadlift
Back
Sets
1
Reps
4
Interval
00:00
Rest Time
00:30
Barbell Military Press
Shoulders
Sets
1
Reps
4
Interval
00:00
Rest Time
00:30
Barbell Deadlift
Back
Sets
1
Reps
2
Interval
00:00
Rest Time
00:30
Barbell Military Press
Shoulders
Sets
1
Reps
2
Interval
00:00
Rest Time
00:30
Barbell Deadlift
Back
Sets
3
Reps
5
Interval
00:00
Rest Time
02:00
Barbell Military Press
Shoulders
Sets
3
Reps
5
Interval
00:00
Rest Time
02:00
Bridge
Glutes
Sets
1
Reps
8
Interval
00:00
Rest Time
00:30
Dumbbell Alternating Bicep Curl
Biceps
Sets
3
Reps
5
Interval
00:00
Rest Time
01:00
Dumbbell Bench Press (Reverse Grip)
Chest
Sets
3
Reps
5
Interval
00:00
Rest Time
01:00
Barbell Tricep Extension
Triceps
Sets
3
Reps
5
Interval
00:00
Rest Time
01:00
Barbell Romanian Deadlift
Back
Sets
1
Reps
5
Interval
00:00
Rest Time
00:30
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