koburnerok
3-Day 5/3/1 Full Body Custom
AUTOPLAY
AUDIO TIP
Bulking
Intermediate
Dumbbell
Plan Details
The 3-Day 5/3/1 Full Body Custom routine by koburnerok is a 3 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.
Plan Description
5/3/1 type plan based on beginner template: https://thefitness.wiki/routines/5-3-1-for-beginners/...
Day 1
Day 2
Day 3
Workout 1
22 exercises
Barbell Front Squat
Upper Legs
Sets
2
Reps
5
Interval
00:00
Rest Time
00:00
Barbell Front Squat
Upper Legs
Sets
1
Reps
0
Interval
00:00
Rest Time
00:00
Barbell Front Squat
Upper Legs
Sets
5
Reps
5
Interval
00:00
Rest Time
00:00
Barbell Bench Press
Chest
Sets
2
Reps
5
Interval
00:00
Rest Time
00:00
Barbell Bench Press
Chest
Sets
1
Reps
0
Interval
00:00
Rest Time
00:00
Barbell Bench Press
Chest
Sets
5
Reps
5
Interval
00:00
Rest Time
00:00
Dumbbell Hammer Curl (Cross Body)
Biceps
Sets
5
Reps
10
Interval
00:00
Rest Time
00:00
Machine Calf Raise
Lower Legs
Sets
5
Reps
10
Interval
00:00
Rest Time
00:00
Dumbbell Bicep Curl (Reverse Grip)
Forearms
Sets
5
Reps
10
Interval
00:00
Rest Time
01:30
Plank
Abs
Sets
2
Reps
8
Interval
01:00
Rest Time
01:30
Plank
Abs
Sets
1
Reps
8
Interval
01:00
Rest Time
01:30
Plank
Abs
Sets
5
Reps
8
Interval
01:00
Rest Time
01:30
Dumbbell Seated Arnold Press
Shoulders
Sets
2
Reps
8
Interval
00:00
Rest Time
00:00
Dumbbell Seated Arnold Press
Shoulders
Sets
1
Reps
8
Interval
00:00
Rest Time
00:00
Dumbbell Seated Arnold Press
Shoulders
Sets
5
Reps
8
Interval
00:00
Rest Time
00:00
Dumbbell Bent-Over Row
Back
Sets
2
Reps
8
Interval
00:00
Rest Time
00:00
Dumbbell Bent-Over Row
Back
Sets
1
Reps
8
Interval
00:00
Rest Time
00:00
Dumbbell Bent-Over Row
Back
Sets
5
Reps
8
Interval
00:00
Rest Time
00:00
Barbell Bulgarian Split Squat
Upper Legs
Sets
2
Reps
8
Interval
00:00
Rest Time
01:30
Barbell Bulgarian Split Squat
Upper Legs
Sets
1
Reps
8
Interval
00:00
Rest Time
01:30
Barbell Bulgarian Split Squat
Upper Legs
Sets
5
Reps
8
Interval
00:00
Rest Time
01:30
Dumbbell Bent-Over Row
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
