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Train with FITENIUM app! – Routine 5 3 1

Train with FITENIUM app! – Routine 5 3 1

We are going to start sharing with all our followers an optimal 5 3 1 routine for all people who want a hybrid program between strength and hypertrophy.

This 5 3 1 strength routine has a torso leg split and is quite focused on building up the basics as the best way to gain strength and hypertrophy.

routine strength 5 3 1

There are many variables to progress in hypertrophy or strength: volume, intensity, density, rest so let’s not make the mistake of thinking that this 5 3 1 strength routine falls short because you only train three times a week. It’s the best way to lay a solid foundation to then opt for other training options that are more suited to our goals.


1. Weekly Division of the Routine:

Monday: Torso
Tuesday: Leg
Wednesday: Routine B
Thursday: Torso
Friday: Leg

Although in general this routine is designed to go to the gym four days, if for some reason one week you can only go three days, you can do three days of this routine and start the following week with the training that was missing. An example would be like this.

What is active rest? It consists of resting from our 5 3 1 routine, but continuing to be active by doing some moderate activity with a moderate pace and duration. Examples of active rest: yoga or stretching session, 45-60 minute walk, foam roller routine, riding a bike… there are options for all tastes.

2. Rest between sets:

This routine has a great weight of multi-joint exercises to lower repetitions, so in order to maintain performance you have to have long rests between series. The rests are variable according to our sensations or you are afraid to rest 4 minutes if you feel fatigued before your last series of Deadlift, but if you feel fresh go for the next concentrated series.

3. Effort:

Given the predominance of multi-joint exercises, we do not recommend training near failure if we want to maintain performance and technique throughout our sets. As a general rule in compound exercises we recommend training with a weight that allows us to do 2 or 3 more repetitions. In the more analytical exercises we recommend training with a weight that allows us to do 1 or 2 more repetitions.

If we are beginners we can apply a linear weight progression and almost every week we will be able to lift more weight than the previous one, but if we are already intermediate we recommend other types of more complex progressions that we will talk about later.

4. Warm up and stretch:

The warm-up will be the same every day, it is VERY IMPORTANT to never skip the warm-up and stretching before doing the 5 3 1 routine if we want to continue progressing without injuries.

Exercise Sets repetitions Grades
Low Intensity Cardio 1 5-10 min 100-135 PPM
Front leg swing 2 12 watch video
Side leg swing 2 12 watch video
activate gluteus 2 15 cover watch video
Trapeze Raise 2 12 Watch Video
Elbow Internal Rotation 2 12 Watch Video
External Rotation Elbow 1 12 Watch Video

5. Substitutions:

We highly recommend doing our 5 3 1 routine with the scheduled exercises, but if for whatever reason you can’t do any of the exercises, you can substitute them as follows.

  • Squat: Press + 15 reps of lower back extension (i.e. if you have 3×8 of Squat, replace it with 3×8 of press and 3×15 of lower back extension).
  • Deadlift: Hip Thrust + 15 repetitions of lumbar extension.
  • Romanian Deadlift: Nordic Curl.
  • Stride: Unilateral Hip Thrust with Dumbbell.
  • Hip Thrust: Hip Thrust on a quadriceps extension machine.
  • Calf Raise standing machine: Calf Raise with dumbbell.
  • Femoral Curl: Femoral Curl with Dumbbell (between the feet).
  • Quadriceps Extension: You can eliminate them.
  • Press Banca Barra: Press Banca Mancuerna.
  • Incline Dumbbell Press: Incline Barbell Press.
  • Press Militar: Press Militar con Mancuernas de Pie.
  • Pulley Openings: Dumbbell Openings or Pec Deck.
  • Funds: Bench Press Declined Dumbbells.
  • Supine Pulley Pulldown: Biceps Pull Ups.
  • T-Bar Row: Dumbbell Bench Row.

6. Change of routine

Many people wonder how long we can do this 5 3 1 routine and still get results, the answer is simple until you get tired! If you like training this way, it fits your lifestyle and you keep making progress, there is no reason to change this routine for another. If our objectives change or we want another distribution of days, we can opt for another type of routine such as torso-leg (4 days), pull-push (4 days), divided routine (5 days) or push-legs (6 days).

Our recommendation is that if you are a beginner, stick with this 5 3 1 routine for at least 12 weeks.

7. And the diet?

To make truly significant progress in the gym, diet is just as important as training if not more. Avoid processed foods, eat a reasonable amount of protein for your weight and training level, and calculate a caloric deficit/surplus based on your goals. Read our article if you want to have a Perfect Body

The Routine 5 3 1

Body day 1:

Exercise Sets repetitions Rest
Barbell Bench Press 3 5-3-1 2-3 min
Barbell Military Press 5 10 2-3 min
Pendlay Barbell Row 3 8 2-3 min
Pull ups 3 10 2-3 min
Dips 3 18 1-2 min
Openings in Pulleys 3 12 1-2 min
Barbell Curl 3 18 1-2 min

Day Leg 1:

Exercise Sets repetitions Rest
Barbell Squat 3 5-3-1 2-3 min
Deadlift Bar 5 10 2-3 min
Lunge Bar 3 10 (each leg) 2-3 min
Leg curl 3 15 2-3 min
Abs roller 3 8 1-2 min
Hanging Leg Raise 3 12 1-2 min
Pulley Crunch 2 15 1-2 min

Body Day 2:

Exercise Sets repetitions Rest
Barbell Military Press 3 5-3-1 2-3 min
Barbell Bench Press 5 10 2-3 min
Weighted Pull Ups 3 5 2-3 min
Unilateral Dumbbell Row 3 10 2-3 min
Pulley Triceps Extension 3 12 1-2 min
Dumbbell Lateral Raise 3 12 1-2 min
Hammer Curl 3 12 1-2 min

Day Leg 2:

Exercise Sets repetitions Rest
Deadlift Bar 3 5-3-1 2-3 min
Barbell Squat 5 10 2-3 min
Incline Press 3 12 2-3 min
Leg curl 3 15 2-3 min
Abs Roller 3 12 1-2 min
Dumbbell Lateral Raise 3 8 1-2 min
Hanging Leg Raise 3 12 1-2 min
Pulley Crunch 3 10 1-2 min



With our 5 3 1 routine and the complementary information, you can now go to the gym and start hitting the irons. Don’t forget to record your progress and upload it to Fitenium!

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