5/3/1 - 4 Days
General
Intermediate
Barbell
Plan Details
The 5/3/1 - 4 Days routine by MiloRoyal is a 17 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Based on 5/3/1 Mesocycle using 4 days/week. This is a 4 week workout cycle. The Triumvirate. Assistance work it done at 50% of your maximum (last two exercises each day). A '+' means as many as possible. Wave A. - Warmup, 65% x 5, 75% x 5, 85% x 5+ Wave B. - Warmup, 70% x 3, 80% x 3, 90% x 3+ Wave C. - Warmup, 75% x 5, 85% x 3, 95% x 1+ Wave D. (Deload) - 40% x 5, 50% x 5, 60% x 5 Week Monday Wednesday Friday Saturday 1 Squat - A Bench Press - A Deadlift - A OH Press - A 2 Squat - B Bench Press - B Deadlift - B OH Press - B 3 Squat - C Bench Press - C Deadlift - C OH Press - C 4 Squat - D Bench Press - D Deadlift - D OH Press - D When you start a new four-week cycle, add 2.5kg to your 1RMs for bench and shoulder presses and 5kg for squats and deadlifts, and recalculate training weights using the new numbers.
Routine detail
Any
3. Bench Press 3x5
Est. 9 min
3 exercises
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 5 Reps
Any
1. Military Press 3x5
Est. 9 min
3 exercises
Barbell Military Press
1 Set x 5 Reps
Barbell Military Press
1 Set x 5 Reps
Barbell Military Press
1 Set x 5 Reps
Any
2. Deadlift 3x5
Est. 9 min
3 exercises
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Any
Assistance - Bench Press
Est. 14 min
2 exercises
Barbell Bench Press
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Any
Assistance - Military Press
Est. 14 min
2 exercises
Barbell Military Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Any
Cardio
Est. 62 min
1 exercise
Elliptical Training
5 Sets
Any
4. Squat 3x5
Est. 9 min
3 exercises
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
1 Set x 5 Reps
Any
Assistance - Deadlift
Est. 27 min
4 exercises
Barbell Front Squat
5 Sets x 5 Reps
Landmine 180's
2 Sets x 20 Reps
Dumbbell One-Arm Wrist Curl
2 Sets x 15 Reps
Dumbbell One-Arm Reverse Bench Wrist Curl
2 Sets x 15 Reps
Any
10. Deadlift 5/3/1
Est. 8 min
3 exercises
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
1 Set x 1 Rep
Any
7. Bench Press 3x3
Est. 8 min
3 exercises
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
1 Set x 3 Reps
Any
Assistance - Squat
Est. 26 min
4 exercises
Barbell Sumo Deadlift
3 Sets x 10 Reps
Cable Pallof Press with Rotation
2 Sets x 20 Reps
Dumbbell One-Arm Wrist Curl Over Bench (Neutral)
2 Sets x 15 Reps
Weight Plate Pinch
3 Sets x 1 Reps
Any
6. Deadlift 3x3
Est. 8 min
3 exercises
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
1 Set x 3 Reps
Any
12. Squat 5/3/1
Est. 8 min
3 exercises
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
1 Set x 3 Reps
Barbell Deep Squat
1 Set x 1 Rep
Any
11. Bench Press 5/3/1
Est. 8 min
3 exercises
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
1 Set x 1 Rep
Any
8. Squat 3x3
Est. 8 min
3 exercises
Barbell Deep Squat
1 Set x 3 Reps
Barbell Deep Squat
1 Set x 3 Reps
Barbell Deep Squat
1 Set x 3 Reps
Any
5. Military Press 3x3
Est. 8 min
3 exercises
Barbell Military Press
1 Set x 3 Reps
Barbell Military Press
1 Set x 3 Reps
Barbell Military Press
1 Set x 3 Reps
Any
9. Military Press 5/3/1
Est. 8 min
3 exercises
Barbell Military Press
1 Set x 5 Reps
Barbell Military Press
1 Set x 3 Reps
Barbell Military Press
1 Set x 1 Rep
