T Nation

531 FSL 5x5, But Bench Sets Taken From Hardgainers


#1

Deadlift 531 - FSL 5x5
1 Back exercise 50-100 reps
1 Chest/shoulder exercise 50-100 reps
Abs
Fluff possibly, curls, hamstring, forearms.

OHP 531 - FSL 5x5
1 Back exercise 50-100 reps
1 Chest/shoulder exercise 50-100 reps
Fluff- laterals, pushdowns

Squat 531 - FSL 5x5
Lower back 50-100 reps
Single leg work 50-100 reps
Abs
Fluff possible leg press

Bench - 531 but 5x5 with the last set of each week. Taken from hardgainers it seems brilliant for bench?
1 Back exercise 50-100 reps
1 Chest/shoulder exercise 50-100 reps
Fluff - arms

Thoughts?


#2

I’ve seen worse. I’m guessing you picked your assistance based on what needs most work? I would suggest playing the fluff by ear though. Without it, there’s already a decent amount of volume. Add the fluff and there is a lot of volume.


#3

For sure, direct forearm work, arm work and other fluff like laterals for overall health.