3-Day 5/3/1 Full Body Custom

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2 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

5/3/1 type plan based on beginner template: https://thefitness.wiki/routines/5-3-1-for-beginners/

Workout 1 22 exercises, 0 min

Barbell Front Squat	2x5 reps	rest: 0s
Barbell Front Squat	1x0 reps	rest: 0s
Barbell Front Squat	5x5 reps	rest: 0s
Barbell Bench Press	2x5 reps	rest: 0s
Barbell Bench Press	1x0 reps	rest: 0s
Barbell Bench Press	5x5 reps	rest: 0s
Dumbbell Hammer Curl (Cross Body)	5x10 reps	rest: 0s
Machine Calf Raise	5x10 reps	rest: 0s
Dumbbell Bicep Curl (Reverse Grip)	5x10 reps	rest: 90s
Plank	2x8 reps • 60s	rest: 90s
Plank	1x8 reps • 60s	rest: 90s
Plank	5x8 reps • 60s	rest: 90s
Dumbbell Seated Arnold Press	2x8 reps	rest: 0s
Dumbbell Seated Arnold Press	1x8 reps	rest: 0s
Dumbbell Seated Arnold Press	5x8 reps	rest: 0s
Dumbbell Bent-Over Row	2x8 reps	rest: 0s
Dumbbell Bent-Over Row	1x8 reps	rest: 0s
Dumbbell Bent-Over Row	5x8 reps	rest: 0s
Barbell Bulgarian Split Squat	2x8 reps	rest: 90s
Barbell Bulgarian Split Squat	1x8 reps	rest: 90s
Barbell Bulgarian Split Squat	5x8 reps	rest: 90s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s

Workout 2 12 exercises, 0 min

Dumbbell Hammer Curl (Cross Body)	5x10 reps	rest: 0s
Machine Calf Raise	5x10 reps	rest: 0s
Dumbbell Bicep Curl (Reverse Grip)	5x10 reps	rest: 90s
Barbell Deadlift	2x5 reps	rest: 0s
Push-Up	2x8 reps	rest: 0s
Dumbbell Lunge	2x8 reps	rest: 90s
Barbell Deadlift	1x0 reps	rest: 0s
Push-Up	1x8 reps	rest: 0s
Dumbbell Lunge	1x8 reps	rest: 90s
Barbell Deadlift	5x5 reps	rest: 0s
Push-Up	5x8 reps	rest: 0s
Dumbbell Lunge	5x8 reps	rest: 90s

Workout 3 21 exercises, 0 min

Dumbbell Hammer Curl (Cross Body)	5x10 reps	rest: 0s
Machine Calf Raise	5x10 reps	rest: 0s
Dumbbell Bicep Curl (Reverse Grip)	5x10 reps	rest: 90s
Barbell Bench Press	2x5 reps	rest: 0s
Dumbbell Lateral Raise	2x8 reps	rest: 0s
Leg Raise	2x8 reps	rest: 90s
Barbell Bench Press	1x0 reps	rest: 0s
Dumbbell Lateral Raise	1x8 reps	rest: 0s
Leg Raise	1x8 reps	rest: 90s
Barbell Bench Press	5x8 reps	rest: 0s
Dumbbell Lateral Raise	5x8 reps	rest: 0s
Leg Raise	5x8 reps	rest: 90s
Barbell Squat	2x5 reps	rest: 0s
Dumbbell Bent-Over Row	2x8 reps	rest: 0s
Single-Leg Glute Bridge	2x8 reps	rest: 90s
Barbell Squat	1x0 reps	rest: 0s
Dumbbell Bent-Over Row	1x8 reps	rest: 0s
Single-Leg Glute Bridge	1x8 reps	rest: 90s
Barbell Squat	5x5 reps	rest: 0s
Dumbbell Bent-Over Row	5x8 reps	rest: 0s
Single-Leg Glute Bridge	5x8 reps	rest: 90s