3 day 5 x 5 (Big 3) with Accessory Days
Bulking
Advanced
None
Plan Details
The 3 day 5 x 5 (Big 3) with Accessory Days routine by fmslaa is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
3 days of Squat, Deadlift, Bench variations with an even split of other muscle groups on accessory days. Includes optional rest day stretches.
Routine detail
Day 1
Workout Day #1
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Kneeling Hip Flexor
2 Sets x 1 Reps
Glute Stretch
2 Sets x 1 Reps
Seated Floor Hamstring Stretch
2 Sets x 2 Reps
Day 2
Accessory Day 1
Est. 0 min
5 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Machine Fly
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Day 3
Workout Day #2
Est. 0 min
6 exercises
Barbell Bulgarian Split Squat
5 Sets x 5 Reps
Barbell Romanian Deadlift
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
90/90 Hamstring Stretch
2 Sets x 1 Reps
Knees to Chest Hug
1 Set x 8 Reps
Seated Hamstring and Calf Stretch
1 Set x 8 Reps
Day 4
Accessory Day 2
Est. 0 min
5 exercises
Barbell Military Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Standing Row
3 Sets x 8 Reps
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 8 Reps
Day 5
Workout Day #3
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Glute Stretch
2 Sets x 1 Reps
Straddle Stretch
1 Set x 8 Reps
All Fours Quad Stretch
2 Sets x 1 Reps
Day 6
Accessory Day 3
Est. 0 min
6 exercises
Barbell Curl
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Calf Raise
2 Sets x 15 Reps
Single Leg Balance
2 Sets x 1 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Single-Leg Glute Bridge
3 Sets x 10 Reps
Day 7
Stretches
Est. 0 min
13 exercises
Wide Leg Stretch
1 Set
Crow Pose
1 Set
Fish Pose
1 Set x 8 Reps
Revolved Abdomen Pose
1 Set x 8 Reps
Seated Wide Angle Pose
1 Set x 8 Reps
Cat Stretch
1 Set x 8 Reps
Cobra
1 Set
Sphinx
1 Set x 8 Reps
Camel Pose
1 Set x 8 Reps
Table Pose
1 Set x 8 Reps
Locust Pose
1 Set x 8 Reps
Hero Pose
1 Set x 8 Reps
Child's Pose
1 Set
