5/3/1 Boring But Big
Bulking
Advanced
Dumbbell
Plan Details
The 5/3/1 Boring But Big routine by MyHandsAreBlank is a 4 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. 71 min
9 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 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
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
Day 2
Deadlift Day
Est. 66 min
9 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
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 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. 90 min
10 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Hex Bar Shrug
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable fly
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Jump Rope for Reps
10 Sets x 8 Reps
Rope Trainer
3 Sets
Day 5
Squat Day
Est. 68 min
8 exercises
Barbell Squat
5 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 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
