The usuall layout of my 5/3/1 workouts are as follows. My goals are to increase overall size, esp upper body. My weak points for bench are the bottom of the movement where the chest does the most work. Squats and deads are hams and upper back. My knees come in on squats when heavy and my pull off the floor is my sticking point on deads and then again at the very top. My oh press in shoulders? Triceps? all things lol. All help and info needed. I have what i feel is a good mix of bodybuilding lifts with emphasis on my weak points.
Bench
Bench 5/3/1
Dead Bench-2 sets 50% 1RM 10
Barbell Row-5 sets 8-15
Incline DB Press-3 sets 8-12
Barbell Cheat Curls+Pushdowns-5/3 sets 5-6/15-20
Squat
Squat 5/3/1
Box Squat-2 sets 50% 1RM 10
GHR+RDL-5 sets 1-3/15-20
Leg Press/Front Squats-3 sets 10-20
Core Work+Calves-5/3 sets 10-20
Oh Press
Oh Press 5/3/1
Selkow Chins-5 sets 5+
Selkow Dips-3 sets 8+
Rolling Tricep Press/JM Presses+DB Hammer Curls-3 sets 8-12
Extensions+scarcrows-3 sets 10-20
Deadlift
Deadlift 5/3/1
Powercleans/Deadlift/Hypers-2 sets 3/2 sets 50% 1RM 10
Box Jumps-5 sets 3-5
Leg Curls+Leg Extensions/Walking Lunges-3 sets 10-20
Core Work+Light Rows-5/3 sets 10-20
Bench
Bench 5/3/1
Dead Bench-2 sets 50% 1RM 10
Barbell Row-5 sets 8-15
Incline DB Press-3 sets 8-12
Barbell Cheat Curls+Pushdowns-5/3 sets 5-6/15-20
Squat
Squat 5/3/1
Box Squat-2 sets 50% 1RM 10
GHR+RDL-5 sets 1-3/15-20
Leg Press/Front Squats-3 sets 10-20
Core Work+Calves-5/3 sets 10-20
Oh Press
Oh Press 5/3/1
Selkow Chins-5 sets 5+
Selkow Dips-3 sets 8+
Rolling Tricep Press/JM Presses+DB Hammer Curls-3 sets 8-12
Extensions+scarcrows-3 sets 10-20
Deadlift
Deadlift 5/3/1
Powercleans/Deadlift/Hypers-2 sets 3/2 sets 50% 1RM 10
Box Jumps-5 sets 3-5
Leg Curls+Leg Extensions/Walking Lunges-3 sets 10-20
Core Work+Light Rows-5/3 sets 10-20