T Nation

5/3/1 3 Day Template


#1

Hey guys I was wondering if anyone had any advice on a specific template for the 5/3/1 3 day template. I've bought the program but I need to have a specific program as far as what assistance exercises to do, when to change the assistance exercises up to avoid getting stale. Having a very specific template or program makes it a lot for me easier to focus and progress.

I just wanted to know if anyone had a template that really worked for them that's easy to stick to and changes up the assistance exercises.


#2

If you’re under advanced level I would recommend Fullbody. Assistance at minimum (=upper back, ab, lower back work).


#3

So every workout I should focus on those three main groups as far as assistance work goes?


#4

Just read the damn book. Full body routine from the 5/3/1 2nd edition book:

Monday
Squat ? 5/3/1 sets and reps
Dumbbell Bench Press ? 3 sets of 10-15
reps
Dumbbell Rows ? 3 sets of 10 reps

Wednesday
Squat ? 40%x5, 50%x5, 60%x5
Bench Press ? 5/3/1 sets and reps
Chins/Pull-ups ? 3 sets of 10 reps

Friday
Squat ? 40%x5, 50%x5, 60%x5
Press - 5/3/1 sets and reps
Deadlift - 5/3/1 sets and reps
And that’s only “Phase One”.


#5

No need to say anything after this.


#6

1000% Awesome from Jim’s forum is the bees knees.