5-3-1 Boring But Big

By Jim Wendler

Experience

Beginner (1-2 years)

Days per week

4 days

Time

33 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)

Powerlifting (Female | Male)

Description

The 5/3/1 PhilosophyThe 5/3/1 philosophy is more important than the sets and reps. Whenever I feel like I’m getting sidetracked or want to try something different, I revisit these rules to make sure I

Source

assets.myworkouts.io

Equipment

Barbell, Bodyweight, Dumbbell, Machine, Pull up bar

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Beginner (1-2 years)

Time

33 minutes

Genders

Female, Male

Days per week

4 days

Goals

Gain Strength (Female | Male)

Powerlifting (Female | Male)

Description

Equipment

Barbell, Bodyweight, Dumbbell, Machine, Pull up bar

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

assets.myworkouts.io

Workout Overview

Day 1: Muscle Group(s): None...

Day 2: Muscle Group(s): None...

Day 3: Rest

Day 4: Muscle Group(s): None...

Day 5: Rest

Day 6: Muscle Group(s): None...

Day 7: Rest

Next Week

Week 1

Day 1

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Exercise	Sets	Reps	Rest
1. Standing Barbell Military Press (AKA Overhead Press) Standing Straight-Bar Military Press 57.5 kg * 2 by Doron Goldin	3 sets	5 reps	60s
2. Standing Barbell Military Press (AKA Overhead Press) Standing Straight-Bar Military Press 57.5 kg * 2 by Doron Goldin	5 sets	10 reps	60s
3. Chin-up ▶	5 sets	15 reps	60s

Day 2

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Exercise	Sets	Reps	Rest
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	3 sets	5 reps	60s
2. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	10 reps	60s
3. Hanging Leg Raise ▶	5 sets	15 reps	60s

Day 4

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Exercise	Sets	Reps	Rest
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	3 sets	5 reps	60s
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	5 sets	10 reps	60s
3. One-Arm Bent-Over Dumbbell Row Dumbbell Bent Over Single Arm Row by TD Athletes Edge	5 sets	10 reps	60s

Day 6

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Exercise	Sets	Reps	Rest
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	5 reps	60s
2. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	10 reps	60s
3. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	5 sets	10 reps	60s

Week 2

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1. Standing Barbell Military Press (AKA Overhead Press) Standing Straight-Bar Military Press 57.5 kg * 2 by Doron Goldin	3 sets	5 reps	60s
2. Standing Barbell Military Press (AKA Overhead Press) Standing Straight-Bar Military Press 57.5 kg * 2 by Doron Goldin	5 sets	10 reps	60s
3. Chin-up ▶	5 sets	15 reps	60s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	3 sets	5 reps	60s
2. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	10 reps	60s
3. Hanging Leg Raise ▶	5 sets	15 reps	60s

Day 4

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Exercise	Sets	Reps	Rest
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	3 sets	5 reps	60s
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	5 sets	10 reps	60s
3. One-Arm Bent-Over Dumbbell Row Dumbbell Bent Over Single Arm Row by TD Athletes Edge	5 sets	10 reps	60s

Day 6

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Exercise	Sets	Reps	Rest
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	5 reps	60s
2. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	10 reps	60s
3. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	5 sets	10 reps	60s

Week 3

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1. Standing Barbell Military Press (AKA Overhead Press) Standing Straight-Bar Military Press 57.5 kg * 2 by Doron Goldin	3 sets	5 reps	60s
2. Standing Barbell Military Press (AKA Overhead Press) Standing Straight-Bar Military Press 57.5 kg * 2 by Doron Goldin	5 sets	10 reps	60s
3. Chin-up ▶	5 sets	15 reps	60s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	3 sets	5 reps	60s
2. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	10 reps	60s
3. Hanging Leg Raise ▶	5 sets	15 reps	60s

Day 4

Scroll to top

Exercise	Sets	Reps	Rest
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	3 sets	5 reps	60s
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	5 sets	10 reps	60s
3. One-Arm Bent-Over Dumbbell Row Dumbbell Bent Over Single Arm Row by TD Athletes Edge	5 sets	10 reps	60s

Day 6

Scroll to top

Exercise	Sets	Reps	Rest
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	5 reps	60s
2. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	10 reps	60s
3. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	5 sets	10 reps	60s

Week 4

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1. Standing Barbell Military Press (AKA Overhead Press) Standing Straight-Bar Military Press 57.5 kg * 2 by Doron Goldin	3 sets	5 reps	60s
2. Standing Barbell Military Press (AKA Overhead Press) Standing Straight-Bar Military Press 57.5 kg * 2 by Doron Goldin	5 sets	10 reps	60s
3. Chin-up ▶	5 sets	15 reps	60s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	3 sets	5 reps	60s
2. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	10 reps	60s
3. Hanging Leg Raise ▶	5 sets	15 reps	60s

Day 4

Scroll to top

Exercise	Sets	Reps	Rest
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	3 sets	5 reps	60s
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	5 sets	10 reps	60s
3. One-Arm Bent-Over Dumbbell Row Dumbbell Bent Over Single Arm Row by TD Athletes Edge	5 sets	10 reps	60s

Day 6

Scroll to top

Exercise	Sets	Reps	Rest
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	5 reps	60s
2. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	10 reps	60s
3. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	5 sets	10 reps	60s

5-3-1 Boring But Big

Workout Overview

Week 1

Week 1

Day 1

Day 2

Day 4

Day 6

Week 2

Day 1

Day 2

Day 4

Day 6

Week 3

Day 1

Day 2

Day 4

Day 6

Week 4

Day 1

Day 2

Day 4

Day 6

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