Modified 5/3/1
Bulking
Advanced
Dumbbell
Plan Details
The Modified 5/3/1 routine by Mayll is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
My own take on a 5/3/1 routine. No AMRAP sets due to me feeling like i never really push it so top sets are done to a fixed rep count higher than the standard 5/3/1. Follow up top sets with 5x5 First Set Last. Day 3 is an optional conditioning day but due to me hitting conditioning on every training session I choose to use this day to improve in a more athletic skill, in this case rope climbing.
Routine detail
Day 1
Squat Day
Est. 131 min
11 exercises
Kettlebell One-Arm Swing
4 Sets x 24 Reps
Straight Arm Lat Pressdown
4 Sets x 10 Reps
Barbell Front Squat
11 Sets x 5 Reps
Weighted Pull-Up
11 Sets x 5 Reps
Cable Seated Crunch
11 Sets x 10 Reps
Barbell Romanian Deadlift
12 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Barbell Curl
5 Sets x 20 Reps
Day 2
Bench Day
Est. 110 min
10 exercises
Kettlebell One-Arm Swing
4 Sets x 24 Reps
Straight Arm Lat Pressdown
4 Sets x 10 Reps
Barbell Bench Press
11 Sets x 5 Reps
Swiss Bar Rows
11 Sets x 5 Reps
Band Reverse Fly
11 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Row
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 25 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 35 Reps
Dumbbell Lateral Raise
4 Sets x 35 Reps
Day 3
Rope Climbing
Est. 62 min
7 exercises
Kettlebell One-Arm Swing
4 Sets x 24 Reps
Rope Rows
3 Sets x 8 Reps
Rope One Arm Rows
4 Sets x 5 Reps
Leg Assisted Rope Climb
4 Sets x 1 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 14 Reps
Barbell Curl
5 Sets x 20 Reps
Day 4
Overhead Day
Est. 134 min
10 exercises
Kettlebell One-Arm Swing
4 Sets x 20 Reps
Straight Arm Lat Pressdown
4 Sets x 10 Reps
Barbell Military Press
11 Sets x 5 Reps
Swiss Bar Rows
11 Sets x 5 Reps
Band Reverse Fly
11 Sets x 25 Reps
Dumbbell Incline Bench Press
7 Sets x 10 Reps
Dumbbell Incline Bench Row
7 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 25 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 35 Reps
Dumbbell Lateral Raise
4 Sets x 35 Reps
Day 5
Deadlift Day
Est. 114 min
11 exercises
Kettlebell One-Arm Swing
4 Sets x 24 Reps
Straight Arm Lat Pressdown
4 Sets x 10 Reps
Barbell Deadlift
11 Sets x 5 Reps
Pull-Up
11 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
11 Sets x 10 Reps
Barbell Single-Leg Squat
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Dumbbell Shoulder Shrug
5 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Barbell Curl
5 Sets x 20 Reps
Day 6
Bench Variation Day
Est. 129 min
10 exercises
Kettlebell One-Arm Swing
4 Sets x 24 Reps
Straight Arm Lat Pressdown
4 Sets x 10 Reps
Barbell Bench Press (Wide Grip)
11 Sets x 5 Reps
Barbell Bent-Over Row
11 Sets x 5 Reps
Band Reverse Fly
11 Sets x 20 Reps
Dumbbell Incline Bench Press
6 Sets x 10 Reps
Dumbbell Incline Bench Row
6 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 25 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 35 Reps
Dumbbell Lateral Raise
4 Sets x 35 Reps
