Hey Everyrone. I've been running this program or very similar most of the time for roughly a year +. The big lifts are 5/3/1 based and then I've added accessory work with higher reps. I am looking for any constructive feedback on if there is anything I could change up for better progress. I'm 32 and really I was late to the party as far as starting age goes to really take training seriously. I usually train 4-6 days per week. I don't have set days like Monday-Chest day. I just continue through the rotation and pick up where I left off.
Goals are to continue to get stronger and bigger. I have seen very good progress for strength while running this style but I am also open to changing it up since my body has most likely become very used to this style.
Push 1
Bench Press - 5/3/1 style plan
Leg Press - 10-20 reps + 2 Rest Pause
Leg Press Calves - 10-20 Slow reps + dropset
Weighted Dips - 8-15 + dropset
Machine Shoulder Press - 10-20 +2 RP
Side DB Raises - 2 sets 8-15
Pull 1
Deadlift - 5/3/1
Lying Hamstring Curls - 15-30 + 2 RP
Weighted Pullups - 10-20 + Micro sets
Curl Bar - 10-20 +3 RP
Straight Arm Pulldown - 10-20 + dropset
Push 2
Squat - 5/3/1
BB OHP - 5/3/1
BB Inc Bench - 10-15 + dropset
Leg Extension - 15-30 + Micro sets
Standing Calves - 10-20 + double dropset
Tricep Pushdown - 15-30 + double dropset
Prowler Sled work
Pull 2
BB Row - 2x 6-12
BB Shrugs - 10-20 + 3 RP
Curl Machine - 10-20 + 3 RP
Hammer Strength Pulldown - 10-20 + dropset
DB Hammer Curls - 6-12 + dropset
To make progress I always try to beat my last workouts reps by 2 and if I've reached the top of the exercises rep range I will add 5lbs to upper body and 10lbs to lower body work.
I do ab work and cardio as well. Very open to suggestions on rep ranges, or am I using too many RP sets? Should I do more straight sets?
Goals are to continue to get stronger and bigger. I have seen very good progress for strength while running this style but I am also open to changing it up since my body has most likely become very used to this style.
Push 1
Bench Press - 5/3/1 style plan
Leg Press - 10-20 reps + 2 Rest Pause
Leg Press Calves - 10-20 Slow reps + dropset
Weighted Dips - 8-15 + dropset
Machine Shoulder Press - 10-20 +2 RP
Side DB Raises - 2 sets 8-15
Pull 1
Deadlift - 5/3/1
Lying Hamstring Curls - 15-30 + 2 RP
Weighted Pullups - 10-20 + Micro sets
Curl Bar - 10-20 +3 RP
Straight Arm Pulldown - 10-20 + dropset
Push 2
Squat - 5/3/1
BB OHP - 5/3/1
BB Inc Bench - 10-15 + dropset
Leg Extension - 15-30 + Micro sets
Standing Calves - 10-20 + double dropset
Tricep Pushdown - 15-30 + double dropset
Prowler Sled work
Pull 2
BB Row - 2x 6-12
BB Shrugs - 10-20 + 3 RP
Curl Machine - 10-20 + 3 RP
Hammer Strength Pulldown - 10-20 + dropset
DB Hammer Curls - 6-12 + dropset
To make progress I always try to beat my last workouts reps by 2 and if I've reached the top of the exercises rep range I will add 5lbs to upper body and 10lbs to lower body work.
I do ab work and cardio as well. Very open to suggestions on rep ranges, or am I using too many RP sets? Should I do more straight sets?