Help with 5/3/1 routine

SweetLou321

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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?
 

SRS2000

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It looks OK, but it seems like a boatload of volume. If you know you respond well to high volume and you are eating a ton of food and getting alot of sleep, it might be OK. For many people I would say it's overkill but some might do alright with it. The HIIT is fine for conditioning. If you aren't making good progress on the main lifts after a cycle or two, then cut back significantly on the volume of assistance work.
 

SweetLou321

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Alright thank you, i did change some things around after reading some stuff,
what would your reduce/change so i can take future reference and try it out, i just finished my first cycle with a MAJOR increase in my bench, squat, and overhead press, but not so much my deadlift. Thanks again
 

SRS2000

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Based on your original outline, here's what I would suggest. It hits all the same areas you originally did, but keeps the emphasis on the bigger, more important lifts.
BP 5/3/1
pressing movement 4 sets
pulling movement 5 sets (no need for rear delts)
shrugs 1 set to near failure
biceps/triceps 1-2 sets each 15-20 reps

SQ 5/3/1
SQ variation 3 sets of 10 or unilateral lift
hypers or back raise 3 sets (no barbell exercise here)
calf raises 3 sets
abs 3-4 sets

Overhead press 5/3/1
pulling exercise 4-5 sets
side delt/rear delt superset 2 sets of high reps
biceps/triceps 1-2 sets of high reps

DL 5/3/1
GHR or unilateral lift 3-4 sets
abs 3-4 sets
 

SweetLou321

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Wow thank you so much! Ive decreased my overall volume a lot since talking to you, but this is very simplified! reps
 
Newtonselite

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From wendler himself about combining 5/3/1 with a bodybuilding split:

Day 1: Shoulders and Biceps
Standing Military Press – 5/3/1
DB Military Press – 4 x12
Side Laterals/Rear Laterals – 4 x12
Barbell Curls – 4 x12
Preacher Curls – 4 x10

Day 2: Back
Deadlift – 5/3/1
Bent Over Rows – 4 x12
Chin ups – 4 x10 (or do Lat Pulldowns)
Good Mornings – 4 x10
Hanging Leg Raises – 4 x12

Day 3: Chest and Triceps
Bench Press – 5/3/1
Weighted Dips – 4 x10
DB Flyes – 4 x12
Triceps Pushdowns – 5 x 20
Push ups – 4 sets to failure

Day 4: Legs and Abs
Squat – 5/3/1
Leg Press – 5 x 15
Leg Curls – 5 x 15
Leg Extensions – 4 x12
Ab Wheel – 4 x12

http://www.t-nation.com/free_online_article/most_recent/blood_and_chalk_jim_wendler_talks_big_weights_volume_eight
 

SweetLou321

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Im aware of that, i prefer higher frequency to be honest and thats what my body responds best to for now,
 

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