5/3/1 Pervertor
Bulking
Intermediate
Barbell
Plan Details
The 5/3/1 Pervertor routine by RybearOFD is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
Bench
Est. 72 min
9 exercises
Barbell Front Squat
3 Sets x 10 Reps
Barbell Hang Clean
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
1 Set x 20 Reps
Chin-Up with Knee Raise
5 Sets x 10 Reps
Dumbbell Incline One-Arm Press
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Barbell Curl
3 Sets x 14 Reps
Cable Rope Face Pull
3 Sets x 30 Reps
Any
Deadlift
Est. 73 min
9 exercises
Barbell Sumo Deadlift
3 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 30 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Barbell Curl
5 Sets x 5 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Any
Squat
Est. 78 min
9 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Deep Squat
1 Set x 20 Reps
Chin-Up with Knee Raise
10 Sets x 5 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Barbell Hip Thrust
5 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Single-Leg Glute Bridge
3 Sets x 15 Reps
