So for years I’ve been following this template (eventually using 5/3/1 for the past year or so):
Day 1- 5/3/1 Squats
- 5’s pro SLDL
- 3 sets of walking lunges 10-12 reps each leg
- 3-4 sets of back raises for 15 reps
Day 2- Chest/Back
- I would do 5/3/1 bench with chins or rows, and then usually 2-3 more exercises for chest and back supersetted. I found that I loved the push/pull aspect of training chest and back.
Day 3- OFF
Day 4- 5/3/1 Deadlift
- 3 sets of split squats or step ups for 8-12 reps each leg
-3 sets of 50lb KB swings for 12-15 reps
- 4 sets of shrugs
Day 5- 5/3/1 OHP with band pull aparts during warm up
- DB Military press for 3-4 sets of 8-12 with chins
- 3 sets of weighted dips with face pulls
- 3 sets of DB/BB curls with push downs
- 3 sets of DB hammer curls with skullcrushers
- 3 sets of side lateral raises
- may need to fix day 5*
I understand I am cramming quite a bit of work into Day 5. Is there any other way I can do this? Shoulders and Arms together probably isn’t the greatest idea. I know arms aren’t important but I do like the bodybuilding work a little bit as well. I find doing accessory work for my arms can really help out the main lifts with 5/3/1, for me.
If anyone sees something I should consider changing around, please let me know. I’m open to some new ideas. For my training, I wouldn’t mind adding some speed work or plyometrics that would crossover into sports for athletes interested in speed/power/strength. I love super setting chest and back and I feel it’s something I just can’t get away from…
Any suggestions guys?
Thank you so much!