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5/3/1 Pervertor

rybearofd

Sep 22nd 2018

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5/3/1 Pervertor

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3 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

ANY
ANY
ANY

Bench 9 exercises, 1 hr 11 mins

	Barbell Front Squat	3x10 reps	rest: 60s
	Barbell Hang Clean	3x5 reps	rest: 60s
	Barbell Bench Press	3x5 reps	rest: 60s
	Barbell Bench Press (Close Grip)	1x20 reps	rest: 20s
	Chin-Up	5x10 reps	rest: 20s
	Dumbbell Incline One-Arm Press	4x8 reps	rest: 60s
	Dumbbell One-Arm Row	4x15 reps	rest: 60s
	Barbell Curl	3x14 reps	rest: 60s
	Cable Rope Face Pull	3x30 reps	rest: 60s

Deadlift 9 exercises, 1 hr 12 mins

	Barbell Sumo Deadlift	3x5 reps	rest: 60s
	Barbell Deadlift	5x5 reps	rest: 20s
	Barbell Military Press	5x5 reps	rest: 60s
	Barbell Bent-Over Row	5x10 reps	rest: 60s
	Weighted Tricep Dip	3x30 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 60s
	Barbell Curl	5x5 reps	rest: 60s
	Hanging Leg Raise	4x15 reps	rest: 20s
	Back Hyperextension	3x15 reps	rest: 20s

Squat 9 exercises, 1 hr 17 mins

	Barbell Squat	3x5 reps	rest: 60s
	Barbell Deep Squat	1x20 reps	rest: 20s
	Chin-Up	10x5 reps	rest: 60s
	Dumbbell Stiff-Leg Deadlift	5x10 reps	rest: 60s
	Barbell Hip Thrust	5x15 reps	rest: 30s
	Hanging Leg Raise	3x15 reps	rest: 60s
	Machine Hip Adduction	3x15 reps	rest: 60s
	Machine Hip Abduction	3x15 reps	rest: 60s
	Single-Leg Glute Bridge	3x15 reps	rest: 60s

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