Triumvirate 5/3/1
General
Intermediate
Machine strength
Plan Details
The Triumvirate 5/3/1 routine is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Press Day
Est. 54 min
6 exercises
Barbell Military Press
2 Sets x 5 Reps
Barbell Military Press
1 Set x 3 Reps
Barbell Military Press
2 Sets x 5 Reps
Barbell Military Press
1 Set x 5 Reps
Dip
5 Sets x 15 Reps
Chin-Up with Knee Raise
5 Sets x 10 Reps
Tue
Deadlift Day
Est. 55 min
6 exercises
Barbell Deadlift
2 Sets x 5 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
2 Sets x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Good Morning
5 Sets x 12 Reps
Hanging Leg Raise
5 Sets x 15 Reps
Wed
Bench Press Day
Est. 56 min
6 exercises
Barbell Bench Press
2 Sets x 5 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
2 Sets x 5 Reps
Barbell Bench Press
1 Set x 5 Reps
Dumbbell Bench Press
5 Sets x 15 Reps
Dumbbell Rear Deltoid Row
5 Sets x 10 Reps
Thu
Squat Day
Est. 74 min
9 exercises
Barbell Squat
2 Sets x 5 Reps
Barbell Squat
1 Set x 3 Reps
Barbell Squat
2 Sets x 5 Reps
Barbell Squat
1 Set x 5 Reps
Machine Leg Press
5 Sets x 15 Reps
Machine Single-Leg Curl
5 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
