5/3/1 - Wendler
Bulking
Intermediate
Machine strength
Plan Details
The 5/3/1 - Wendler routine by lexamichele is a 16 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Shoulders - Week 1
Est. 39 min
5 exercises
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 5 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Day 2
Squat - Week 1
Est. 59 min
7 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 3
Bench Press - Week 1
Est. 61 min
7 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 5 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Machine Fly
3 Sets x 8 Reps
Day 4
Deadlift - Week 1
Est. 69 min
9 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 5 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
T Bar Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Day 5
Shoulders - Week 2
Est. 39 min
5 exercises
Barbell Shoulder Press
3 Sets x 3 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Day 6
Squat - Week 2
Est. 62 min
9 exercises
Cable Kneeling Crunch (Rope)
3 Sets
Machine Leg Curl (Prone)
3 Sets
Machine Single-Leg Press
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 3 Reps
Machine Leg Press
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Day 7
Bench Press - Week 2
Est. 58 min
7 exercises
Dumbbell Fly
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 3 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Day 8
Deadlift - Week 2
Est. 68 min
10 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 3 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets
Hanging Leg Raise
3 Sets x 10 Reps
T Bar Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 9
Shoulders - Week 3
Est. 42 min
7 exercises
Barbell Shoulder Press
1 Set x 1 Rep
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Shoulder Press
1 Set x 5 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Shoulder Press
1 Set x 3 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Day 10
Squat - Week 3
Est. 42 min
7 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
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Day 11
Chest - Week 3
Est. 66 min
11 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
Dumbbell Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 12
Deadlift - Week 3
Est. 60 min
10 exercises
Barbell Deadlift
1 Set x 1 Rep
Chin-Up with Knee Raise
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 3 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Day 24
Week 4: Shoulders
Est. 45 min
6 exercises
Barbell Shoulder Press
3 Sets x 5 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Day 25
Squats - Week 4
Est. 39 min
6 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 26
Bench Press - Week 4
Est. 53 min
8 exercises
Machine Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Day 27
Deadlift - Week 4
Est. 39 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
