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5/3/1 Bodybuilding Workout Routine

What is 5/3/1? The 5/3/1 program is a strength-building regimen created by Jim Wendler. It’s centered around four key lifts: squat, deadlift, bench press, and overhead press. The numbers 5/3/1 refer to the rep scheme used over a three-week cycle:

  • Week 1: 3 sets of 5 reps
  • Week 2: 3 sets of 3 reps
  • Week 3: 3 sets of 1 rep

This progressive structure is designed to steadily increase your strength by focusing on compound movements and gradual weight incrementation.

Transform Into the Elite 1%: Following the 5/3/1 program puts you on a path to become stronger than 99% of gym-goers. It’s a progressive approach that ensures continuous strength gains.

Workout Overview:

  • Consistency with Main Lifts: These are your pillars of strength.
  • Balanced Assistance Work: Supplementary exercises complement the main lifts without overburdening you.
  • Effective Conditioning: 30-40 minutes of daily walking boosts recovery and overall fitness, ensuring you don’t overtrain.

Your Workout Plan:

Day 1: Shoulders and Biceps

  • Key Lift: Standing Military Press (5/3/1 sets and reps)
  • Support Moves:
    • Dumbbell Military Press (4×12)
    • Lateral Raises (4×12)
    • Barbell Curls (4×12)
    • Preacher Curls (4×10)

Day 2: Back

  • Core Exercise: Deadlift (5/3/1 sets and reps)
  • Additional Exercises:
    • Bent Over Rows (4×12)
    • Chin-ups/Lat Pulldowns (4×10)
    • Good Mornings (4×10)
    • Hanging Leg Raises (4×12)

Day 3: Chest and Triceps

  • Main Lift: Bench Press (5/3/1 sets and reps)
  • Supplementary Workouts:
    • Weighted Dips (4×10)
    • Dumbbell Flyes (4×12)
    • Triceps Pushdowns (5×20)
    • Push-ups (4 sets to failure)

Day 4: Legs and Abs

  • Featured Movement: Squat (5/3/1 sets and reps)
  • Leg Day Routines:
    • Leg Press (5×15)
    • Leg Curls (5×15)
    • Leg Extensions (4×12)
    • Ab Wheel (4×12)

Join the Ranks of the Elite By adhering to the 5/3/1 program, you’re not just working out; you’re on a mission to achieve peak physical strength and join the top tier of fitness enthusiasts. Welcome to your journey towards the top 1%!

Feeling lost in your fitness journey? Download our app for personalized coaching, guiding you every step of the way towards your goals. Get the support and expertise you need, right at your fingertips with PumpX!

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