Alsruhe 5/3/1 BBB
General
Advanced
None
Plan Details
The Alsruhe 5/3/1 BBB routine by rybearofd is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
5/3/1 Boring But Big put into giant sets a la Brian Alsruhe. follow 5/3/1 percentages for the main lifts and an appropriate RPE for the antagonistic movements and accessories.
Routine detail
Day 1
New Workout
Est. 0 min
10 exercises
Kettlebell One-Arm Swing
4 Sets x 10 Reps
Barbell Squat
4 Sets x 5,5,5,20 Reps
Plank
4 Sets
Dumbbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Barbell Deep Squat
5 Sets x 10 Reps
Bench Weighted Decline Crunch
5 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
30 second one arm farmer carry
3 Sets x 1 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
30 second one arm farmer carry
3 Sets x 1 Reps
Day 2
New Workout
Est. 0 min
9 exercises
Machine Seated Row
5 Sets x 10 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Curl
5 Sets x 5 Reps
Pull-Up
5 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Day 3
New Workout
Est. 0 min
9 exercises
Kettlebell Goblet Squat
3 Sets x 10 Reps
Barbell Sumo Deadlift
3 Sets x 5 Reps
Plank
3 Sets
Kettlebell One-Arm Swing
4 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Side Plank
4 Sets x 2 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Day 4
New Workout
Est. 0 min
9 exercises
Cable Seated Row
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 5 Reps
Preacher Curl Machine
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 14 Reps
