So I'd like some input from the more experienced guys here,
Im looking to do 5/3/1 with the right assistence lifts but still focus slightly on muscle growth and not just power.
The routine i came up with
Day 1:Bench
Flat Barbell Press done 5/3/1 with 10% jumps
A second Chest Lift with 4-5 sets of 8-15 reps
Verticle Pull Lift superset with a Rear Delts Lift, 4-5 sets of 8-15 reps
Side Laterals superset with Shrugs, 3-4 sets of 8-15 reps
Bis+Tris superset, 3-4 sets of 8-15 reps
Day 2:Squat
Low Bar Back Squat done 5/3/1 with 10% jumps
Squat Variation with 3-5 sets of 8-15 reps
SLDL/Hypers, 3-4 sets 8-15 reps
Calf Raises, 4 sets of 15-20 reps
Abs Circuit, 3 Lifts, 3 Circuits, 15-20 reps each
Day 3:HIIT
Day 4:OH Press
Standing Military Press done 5/3/1 with 10% jumps
Horizontal Pull Lift superset with Rear Delts Lift, 4-5 sets of 8-15 reps
Chest/Delts Lift, 4-5 sets of 8-15 reps
Bis+Tris superset, 3-4 sets 8-15 reps
Side Laterals, 3-4 sets of 8-15 reps
Day 5: Deadlift
Conventional Deadlift done 5/3/1 with 10% jumps
Unilateral Lift, 3-5 sets 8-15 reps
Glute Ham Raises, 3-4 sets 8-15 reps
Calf Raises, 4 sets 15-20 reps
Weighted Abs, 4 sets of 10-15 reps
Day 6:HIIT
Day 7: OFF
Idk if assistence work should be straight sets or what?
The only other program ive done like this is West Side for Skinny Guys v3 so i kinda used some of the design from that like the higher frequency and such. I have no back width, small tris/bis, if that matters, also is HIIT ok for conditioning work or no?
Im looking to do 5/3/1 with the right assistence lifts but still focus slightly on muscle growth and not just power.
The routine i came up with
Day 1:Bench
Flat Barbell Press done 5/3/1 with 10% jumps
A second Chest Lift with 4-5 sets of 8-15 reps
Verticle Pull Lift superset with a Rear Delts Lift, 4-5 sets of 8-15 reps
Side Laterals superset with Shrugs, 3-4 sets of 8-15 reps
Bis+Tris superset, 3-4 sets of 8-15 reps
Day 2:Squat
Low Bar Back Squat done 5/3/1 with 10% jumps
Squat Variation with 3-5 sets of 8-15 reps
SLDL/Hypers, 3-4 sets 8-15 reps
Calf Raises, 4 sets of 15-20 reps
Abs Circuit, 3 Lifts, 3 Circuits, 15-20 reps each
Day 3:HIIT
Day 4:OH Press
Standing Military Press done 5/3/1 with 10% jumps
Horizontal Pull Lift superset with Rear Delts Lift, 4-5 sets of 8-15 reps
Chest/Delts Lift, 4-5 sets of 8-15 reps
Bis+Tris superset, 3-4 sets 8-15 reps
Side Laterals, 3-4 sets of 8-15 reps
Day 5: Deadlift
Conventional Deadlift done 5/3/1 with 10% jumps
Unilateral Lift, 3-5 sets 8-15 reps
Glute Ham Raises, 3-4 sets 8-15 reps
Calf Raises, 4 sets 15-20 reps
Weighted Abs, 4 sets of 10-15 reps
Day 6:HIIT
Day 7: OFF
Idk if assistence work should be straight sets or what?
The only other program ive done like this is West Side for Skinny Guys v3 so i kinda used some of the design from that like the higher frequency and such. I have no back width, small tris/bis, if that matters, also is HIIT ok for conditioning work or no?