5/3/1 Routine
Bulking
Advanced
Barbell
Plan Details
The 5/3/1 Routine routine by shaun3131 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
5/3/1 routine Main lifts: Squat, Bench, Deadlift, Shoulder Press Percentage of 1RM 5x5x5: 65%, 75%, 85% 3x3x3: 70%, 80%, 90% 5/3/1: 75%, 85%, 95% Deload: 40%, 50%, 60%
Routine detail
Mon
5/3/1 Squat
Est. 49 min
7 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Tue
5/3/1 Bench
Est. 42 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Wed
5/3/1 Deadlift
Est. 48 min
7 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Good Morning
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Landmine Row (Reverse Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Thu
5/3/1 Shoulder Press
Est. 41 min
6 exercises
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Fri
Rest
Est. 0 min
0 exercises
This day is empty
Sat
Bike Ride
Est. 122 min
1 exercise
Road Cycling
1 Set
Sun
Bike Ride
Est. 122 min
1 exercise
Road Cycling
1 Set
