5/3/1 Strongman
Bulking
Intermediate
Machine strength
Plan Details
The 5/3/1 Strongman routine by bryntevans01 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Big Lifts as follows:- Week 1 5/5/5 Week 2 3/3/3 Week 3 5/3/1 Week 4 - Deload 5/5/5 1. Superset 1st and 2nd exercises together. 2. Use giant sets for the rest 3. Conditioning should be used with this programme, at least 10 minutes of 'Pain Cave' HiiT !
Routine detail
Mon
OVERHEAD FOCUS
Est. 87 min
10 exercises
Barbell Military Press
3 Sets x 5 Reps
Pull-Up
3 Sets x 10 Reps
Z Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Reverse Fly
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 50 Reps
Cable Rope Face Pull
2 Sets x 50 Reps
Wed
SQUAT FOCUS
Est. 48 min
6 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Barbell Front Squat
3 Sets x 10 Reps
Leg Raise
3 Sets x 15 Reps
Barbell Lunge
3 Sets x 20 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 20 Reps
Plank
3 Sets
Fri
BENCH PRESS FOCUS
Est. 66 min
7 exercises
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 15 Reps
Band Reverse Fly
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 50 Reps
Sat
DEADLIFT/EVENTS FOCUS
Est. 29 min
3 exercises
Barbell Clean Deadlift
3 Sets x 5 Reps
Barbell Seated Good Morning
5 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 10 Reps
