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5/3/1 - Wendler

lexamichele

Feb 5th 2019

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5/3/1 - Wendler

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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

Shoulders - Week 1 5 exercises, 39 mins

	Barbell Shoulder Press	3x5 reps	rest: 180s
	Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
	Barbell Upright Row	3x10 reps	rest: 60s
	Dumbbell Lateral Raise	3x10 reps	rest: 60s
	Barbell Curl	3x10 reps	rest: 60s

Squat - Week 1 7 exercises, 58 mins

	Barbell Deep Squat	3x5 reps	rest: 180s
	Machine Leg Press	4x10 reps	rest: 60s
	Machine Leg Extension	4x10 reps	rest: 60s
	Machine Leg Curl (Prone)	4x10 reps	rest: 60s
	Machine Seated Leg Curl	3x8 reps	rest: 60s
	Cable Kneeling Crunch	4x10 reps	rest: 60s
	Back Hyperextension	3x8 reps	rest: 60s

Bench Press - Week 1 7 exercises, 1 hr 0 min

	Barbell Bench Press	3x5 reps	rest: 180s
	Dumbbell Bench Press	4x10 reps	rest: 60s
	Dip	4x10 reps	rest: 60s
	Cable Cross-Over	3x8 reps	rest: 60s
	Dumbbell Fly	4x10 reps	rest: 60s
	Cable Shoulder Extension	4x10 reps	rest: 60s
	Machine Fly	3x8 reps	rest: 60s

Deadlift - Week 1 9 exercises, 1 hr 8 mins

	Barbell Bent-Over Row	3x8 reps	rest: 60s
	Barbell Deadlift	3x5 reps	rest: 180s
	Machine Lat Pulldown	3x8 reps	rest: 60s
	Dumbbell One-Arm Row	3x8 reps	rest: 60s
	Chin-Up	4x10 reps	rest: 60s
	Back Hyperextension	3x10 reps	rest: 60s
	Hanging Leg Raise	4x10 reps	rest: 60s
	T Bar Row	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s

Shoulders - Week 2 5 exercises, 39 mins

	Barbell Shoulder Press	3x3 reps	rest: 180s
	Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
	Barbell Upright Row	3x10 reps	rest: 60s
	Dumbbell Lateral Raise	3x10 reps	rest: 60s
	Barbell Curl	3x10 reps	rest: 60s

Squat - Week 2 9 exercises, 1 hr 1 min

	Barbell Deep Squat	3x3 reps	rest: 180s
	Machine Single-Leg Press	4x10 reps	rest: 60s
	Machine Leg Extension	3x10 reps	rest: 60s
	Machine Leg Curl (Prone)	3x0 reps	rest: 60s
	Cable Kneeling Crunch	3x0 reps	rest: 60s
	Machine Leg Press	3x8 reps	rest: 60s
	Back Hyperextension	3x8 reps	rest: 60s
	Cable Kneeling Crunch	3x8 reps	rest: 60s
	Machine Seated Leg Curl	3x8 reps	rest: 60s

Bench Press - Week 2 7 exercises, 58 mins

	Barbell Bench Press	3x3 reps	rest: 300s
	Dumbbell Bench Press	3x10 reps	rest: 60s
	Dip	3x10 reps	rest: 60s
	Dumbbell Fly	3x10 reps	rest: 60s
	Cable Shoulder Extension	3x10 reps	rest: 60s
	Cable Cross-Over	3x8 reps	rest: 60s
	Machine Fly	3x8 reps	rest: 60s

Deadlift - Week 2 10 exercises, 1 hr 8 mins

	Barbell Bent-Over Row	3x8 reps	rest: 60s
	Barbell Deadlift	3x3 reps	rest: 180s
	Machine Lat Pulldown	3x8 reps	rest: 60s
	Chin-Up	3x10 reps	rest: 60s
	Back Hyperextension	3x10 reps	rest: 60s
	Dumbbell One-Arm Row	3x0 reps	rest: 60s
	Hanging Leg Raise	3x10 reps	rest: 60s
	T Bar Row	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s
	Cable Kneeling Crunch	3x8 reps	rest: 60s

Shoulders - Week 3 7 exercises, 42 mins

	Barbell Shoulder Press	1x5 reps	rest: 180s
	Barbell Shoulder Press	1x3 reps	rest: 180s
	Barbell Shoulder Press	1x1 reps	rest: 180s
	Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
	Barbell Upright Row	3x10 reps	rest: 60s
	Dumbbell Lateral Raise	3x10 reps	rest: 60s
	Barbell Curl	3x10 reps	rest: 60s

Squat - Week 3 7 exercises, 41 mins

	Barbell Deep Squat	1x5 reps	rest: 180s
	Barbell Deep Squat	1x3 reps	rest: 180s
	Barbell Deep Squat	1x1 reps	rest: 180s
	Machine Leg Curl (Prone)	3x10 reps	rest: 60s
	Machine Leg Extension	3x10 reps	rest: 60s
	Machine Leg Press	3x10 reps	rest: 60s
	Cable Kneeling Crunch	3x10 reps	rest: 60s

Chest - Week 3 11 exercises, 1 hr 6 mins

	Barbell Bench Press	1x5 reps	rest: 180s
	Barbell Bench Press	1x3 reps	rest: 180s
	Barbell Bench Press	1x1 reps	rest: 180s
	Dumbbell Bench Press	3x8 reps	rest: 60s
	Dip	3x8 reps	rest: 60s
	Cable Cross-Over	3x8 reps	rest: 60s
	Cable One-Arm Tricep Pushdown	3x8 reps	rest: 60s
	Machine Fly	3x8 reps	rest: 60s
	Cable Shoulder Extension	3x8 reps	rest: 60s
	Dumbbell Fly	3x8 reps	rest: 60s
	Back Hyperextension	3x8 reps	rest: 60s

Deadlift - Week 3 10 exercises, 1 hr 0 min

	Barbell Deadlift	1x5 reps	rest: 180s
	Barbell Deadlift	1x3 reps	rest: 180s
	Barbell Deadlift	1x1 reps	rest: 180s
	Machine Lat Pulldown	3x8 reps	rest: 60s
	Chin-Up	3x8 reps	rest: 60s
	Back Hyperextension	3x8 reps	rest: 60s
	Dumbbell One-Arm Row	3x8 reps	rest: 60s
	T Bar Row	3x8 reps	rest: 60s
	Barbell Bent-Over Row	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s

Week 4: Shoulders 6 exercises, 44 mins

	Barbell Shoulder Press	3x5 reps	rest: 180s
	Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
	Barbell Upright Row	3x8 reps	rest: 60s
	Dumbbell Lateral Raise	3x8 reps	rest: 60s
	Barbell Curl	3x8 reps	rest: 60s
	Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s

Squats - Week 4 6 exercises, 38 mins

	Barbell Deep Squat	3x8 reps	rest: 60s
	Machine Leg Press	3x8 reps	rest: 60s
	Machine Leg Curl (Prone)	3x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Machine Seated Leg Curl	3x8 reps	rest: 60s
	Cable Kneeling Crunch	3x8 reps	rest: 60s

Bench Press - Week 4 8 exercises, 52 mins

	Barbell Bench Press	3x8 reps	rest: 60s
	Dumbbell Bench Press	3x8 reps	rest: 60s
	Dip	3x8 reps	rest: 60s
	Machine Fly	3x8 reps	rest: 60s
	Cable Cross-Over	3x8 reps	rest: 60s
	Cable One-Arm Tricep Pushdown	3x8 reps	rest: 60s
	Cable Shoulder Extension	3x8 reps	rest: 60s
	Dumbbell Fly	3x8 reps	rest: 60s

Deadlift - Week 4 6 exercises, 39 mins

	Barbell Deadlift	3x8 reps	rest: 60s
	Machine Lat Pulldown	3x8 reps	rest: 60s
	Barbell Bent-Over Row	3x8 reps	rest: 60s
	Dumbbell One-Arm Row	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s
	Back Hyperextension	3x8 reps	rest: 60s

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