Help with 5/3/1 routine

  1. Help with 5/3/1 routine

    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?

  2. 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.

  3. 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

  4. 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

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

  6. 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

  7. 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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