5/3/1 Beginner
3 workouts scheduled
sunday
monday
tuesday
Squat
Quads • Barbell
Bench press
Pecs • Barbell
Curls (prone)
Biceps • Dumbbell
Pull down
Triceps • Resistance band
Rows
Back • Barbell
Push ups
Pecs • Body weight
Lunge
Quads • Body weight
Hanging leg raise
Abs • Body weight
wednesday
thursday
Good mornings
Hamstrings • Barbell
Deadlift
Hamstrings • Barbell
Overhead press
Shoulder • Barbell
Incline bench press
Pecs • Dumbbell
Hammer curl
Biceps • Dumbbell
Chair dip
Triceps • Body weight
Bench row
Back • Dumbbell
Dragon thruster
Abs • Body weight
Goblet squat
Quads • Dumbbell
friday
saturday
Bench press
Pecs • Barbell
Squat
Quads • Barbell
Extension (prone)
Triceps • Dumbbell
Inverted row
Back • Body weight
Flys
Pecs • Dumbbell
Curls (standing)
Biceps • EZ bar
Split squats
Quads • Dumbbell
Hollow body hold
Abs • Body weight