I really like the 5/3/1 program, but keeping my cardio up (or even improving) is a top priority for me, so I'm following Wendler's program on the basic lifts: Bench, Squats, Deads, and Shoulder Press, but also doing about 30 min. of full body cardio circuits each day using mostly body weight moves, sort of similar to the way a CrossFit routine might go. So a typical week might look like this:
Mon: 5/3/1 Bench, Cardio Circuit
Tues: Cardio Circuit
Wed: 5/3/1 Squats, Cardio Circuit
Thurs: Cardio Circuit
Fri: 5/3/1 Shoulder Press, Cardio Circuit
Sat: (optional) Cardio Circuit
Sun: Off
Since there are four major lifts, it takes me a little over a week to get through all of them. Also, noteworthy is that I usually tailor the cardio to compliment the lifting done that day since I'm not doing any supplement lifts. I don't know how long I'll stick with this, but right now I'm loving it and I'll be logging my progress as I go. I'll post back after today's workout.
-j
Mon: 5/3/1 Bench, Cardio Circuit
Tues: Cardio Circuit
Wed: 5/3/1 Squats, Cardio Circuit
Thurs: Cardio Circuit
Fri: 5/3/1 Shoulder Press, Cardio Circuit
Sat: (optional) Cardio Circuit
Sun: Off
Since there are four major lifts, it takes me a little over a week to get through all of them. Also, noteworthy is that I usually tailor the cardio to compliment the lifting done that day since I'm not doing any supplement lifts. I don't know how long I'll stick with this, but right now I'm loving it and I'll be logging my progress as I go. I'll post back after today's workout.
-j