5, 3, 1 - Progression Full Body
General
Intermediate
Machine strength
Plan Details
The 5, 3, 1 - Progression Full Body routine by Strokin385 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Pull Progression
Est. 0 min
10 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Barbell Shrug
3 Sets x 5 Reps
Machine Calf Raise
3 Sets x 20 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Cable Mid Chest Crossover
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 20 Reps
Barbell Preacher Curl
3 Sets x 20 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 20 Reps
Wed
Push Progression
Est. 0 min
8 exercises
TechnoGym Incline Press
3 Sets x 8 Reps
TechnoGym Plate Loaded Shoulder Press
3 Sets x 5 Reps
Dumbbell Tricep Extension
3 Sets x 5 Reps
TechnoGym Plate Loaded Row
3 Sets x 20 Reps
Cable Standing Curl
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Fri
Legs Progression
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 5 Reps
Preacher Curl Machine
3 Sets x 5 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Barbell Clean and Jerk
3 Sets x 20 Reps
Dip
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Cable Wrist Curl
9 Sets x 20 Reps
