my 5/3/1
Bulking
Intermediate
Barbell
Plan Details
The my 5/3/1 routine by Rhye_ is a 12 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
my implementation of 5/3/1
Routine detail
Day 1
Bench 5
Est. 99 min
8 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Pull-Up
8 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Day 2
Deadlift 5
Est. 72 min
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Squat
3 Sets x 8 Reps
T Bar Row
3 Sets x 12 Reps
Smith Machine Reverse Calf Raise
5 Sets x 12 Reps
EZ Bar Curl
3 Sets x 15 Reps
Day 3
OHP 5
Est. 96 min
7 exercises
Barbell Military Press
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Spoto Press
3 Sets x 10 Reps
Bench Leg Raise (Supine)
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Day 4
Squat 5
Est. 63 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Squat
1 Set x 5 Reps
Barbell Snatch Deadlift
3 Sets x 10 Reps
Smith Machine Reverse Calf Raise
5 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Day 5
Bench 3
Est. 97 min
8 exercises
Barbell Bench Press
3 Sets x 3 Reps
Barbell Bench Press
3 Sets x 5 Reps
Pull-Up
7 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Crunch
3 Sets x 30 Reps
Day 6
Deadlift 3
Est. 71 min
6 exercises
Barbell Deadlift
3 Sets x 3 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Squat
3 Sets x 8 Reps
T Bar Row
3 Sets x 10 Reps
Smith Machine Reverse Calf Raise
5 Sets x 12 Reps
EZ Bar Curl
3 Sets x 15 Reps
Day 7
OHP 3
Est. 97 min
7 exercises
Barbell Military Press
3 Sets x 3 Reps
Barbell Military Press
3 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Spoto Press
4 Sets x 10 Reps
Bench Leg Raise (Supine)
3 Sets x 15 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Day 8
Squat 3
Est. 62 min
5 exercises
Barbell Squat
3 Sets x 3 Reps
Barbell Squat
1 Set x 5 Reps
Barbell Snatch Deadlift
3 Sets x 10 Reps
Smith Machine Reverse Calf Raise
5 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Day 9
Bench 1
Est. 106 min
10 exercises
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
1 Set x 1 Rep
Barbell Bench Press
3 Sets x 5 Reps
Pull-Up
6 Sets x 7 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Barbell Military Press
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Crunch
3 Sets x 30 Reps
Day 10
Deadlift 1
Est. 77 min
8 exercises
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
1 Set x 1 Rep
Barbell Deadlift
1 Set x 5 Reps
Barbell Squat
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
5 Sets x 12 Reps
EZ Bar Curl
4 Sets x 15 Reps
Day 11
OHP 1
Est. 91 min
9 exercises
Barbell Military Press
1 Set x 5 Reps
Barbell Military Press
1 Set x 3 Reps
Barbell Military Press
1 Set x 1 Rep
Barbell Military Press
3 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Spoto Press
3 Sets x 10 Reps
Bench Leg Raise (Supine)
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Day 12
Squat 1
Est. 65 min
7 exercises
Barbell Squat
1 Set x 5 Reps
Barbell Squat
1 Set x 3 Reps
Barbell Squat
1 Set x 1 Rep
Barbell Squat
1 Set x 5 Reps
Barbell Snatch Deadlift
3 Sets x 10 Reps
Smith Machine Reverse Calf Raise
5 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
