5/3/1 Boring But Big
Bulking
Advanced
Machine strength
Plan Details
The 5/3/1 Boring But Big routine by se.brink is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Jim Wendler https://www.t-nation.com/workouts/boring-but-big-3-month-challenge
Routine detail
Day 1
Press Day
Est. 0 min
15 exercises
Barbell Military Press
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable fly
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell One-Arm Front Raise
3 Sets x 20 Reps
Ez-Bar Skullcrusher
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Ab Wheel
3 Sets x 8 Reps
Day 2
Deadlift Day
Est. 0 min
7 exercises
Hex Bar Deadlift
5 Sets x 5 Reps
Barbell Squat
5 Sets x 10 Reps
Machine Calf Raise
3 Sets x 20 Reps
Dumbbell One Leg Hamstring Curls
6 Sets x 10 Reps
Parallel Bar Leg Raise
1 Set x 10 Reps
Hanging Knee Raise
2 Sets x 8 Reps
Hanging Knee Raise (Rotational)
2 Sets x 8 Reps
Day 4
Bench Day
Est. 0 min
11 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Military Press
5 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Hex Bar Shrug
3 Sets x 10 Reps
Cable fly
3 Sets x 10 Reps
21s
3 Sets x 8 Reps
Rope Trainer
3 Sets
Machine Assisted Dip
3 Sets x 8 Reps
Day 5
Squat Day
Est. 0 min
12 exercises
Machine Hip Abduction
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Barbell Squat
3 Sets x 5 Reps
Hex Bar Deadlift
5 Sets x 10 Reps
Farmers Hold with Barbell
3 Sets
Donkey Calf Raise
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Dumbbell Hamstring Curl
3 Sets x 10 Reps
Weight Plate Russian Twist
4 Sets x 25 Reps
Plank
3 Sets
Day 6
Custom
Est. 0 min
8 exercises
Machine Hip Abduction
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Rope Trainer
3 Sets
Day 7
Work Legs
Est. 0 min
5 exercises
Machine Leg Press
5 Sets x 20 Reps
Machine Seated Leg Curl
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Bulgarian Split Squat with Dumbbells
3 Sets x 12 Reps
Donkey Calf Raise
3 Sets x 20 Reps
