This is the Deadlift Day workout from the Wendler 5/3/1 plan. It trains Back, Hamstrings and Biceps across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Deadlift while you are freshest, then work down the list. Most sets sit in lower reps for strength. Rest 3 to 5 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Deadlift | 5 × 5 |
 Romanian Deadlift | 5 × 5 |
 Bent Over Row (Barbell) | 5 × 5 |
 Barbell Good Morning | 5 × 5 |
 Barbell Bicep Curl | 3 × 8 |
