5/3/1 Powerlifting Program
Bulking
Advanced
Barbell
Plan Details
The 5/3/1 Powerlifting Program routine by Kieronr1 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
5/3/1 powerlifting program with biceps and tricep inclusion.
Routine detail
Day 1
Overhead Press
Est. 0 min
4 exercises
Barbell Military Press
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 12 Reps
Day 2
Deadlift
Est. 0 min
4 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Seated Row
2 Sets x 10 Reps
Day 3
Bench Press
Est. 0 min
4 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Tricep Extension
3 Sets x 6 Reps
Dip
2 Sets x 12 Reps
Day 4
Squat
Est. 0 min
4 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Squat
3 Sets x 5 Reps
EZ Bar Curl
3 Sets x 6 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
