T Nation

Critique my Upper/lower 5/3/1


A1.Bench press 5/3/1
A2.Row 3x10-12 iso1-2”
B1.OHP 5x5 80% @ TM
B2.Chin ups (bodyweight) 3x10-12
C1.Triceps extension 3x10-12
C2.Hammer curl 3x10-12

A1.Squat 5/3/1
B1.DL 5x5 @ 80% @ TM
C1.Leg press 3x10-12
C2.Leg curl 3x10-12 iso1-2”
D1.Calve raise 5x5 iso1-2”
E1.Seated calf 3x10-12 iso1-2”
+Core Workout

A1.OHP 5/3/1
A2.Chin ups (bodyweight) 3x10-12
B1.Bench Press 5x5 @ 80% @ TM
B2.Row 3x10-12 iso1-2”
C1.Overhead triceps extension 3x10-12
C2.Inverted Curl 3x10-12

A1.DL 5/3/1 + 1xKroc shrugs (in the last set)
B1.Squat 5x5 @ 80% @ TM
C1.Leg Curl 3x10-12 iso1-2”
C2.Leg Press 3x10-12
D1.Calve raise 5x5 iso1-2”
E1.Seated calf 3x10-12 iso1-2”
+Core Workout

The primary goal is the strength but i need gain some mass.

could it be too much for a optimal recovery?

Sorry my English but... I am Spanish.


It looks like your mixing templates. FSL and 5x5 should not be run together. Pick one of the two and run it for a few cycles. You can then switch. I run an upper/lower split and am currently running BBB 5x1 for 2 cycles after running BBB 5x10, 5x5 and 5x3 for 2 cycles each. This is an example of what squat and bench day look like:

Squat 5/3/1
DL 5x1 (Training Max)
Good Mornings
Sled pushes

Bench 5/3/1
Press 5x1 (Training Max)
Barbell rows
Ab Wheel or Ab Mat work

At the end of each session I'm beat so I don't feel like I need to add anything else. My strength has increased and when I was running 5x10 and 5x5 I gained some muscle mass. There are a ton of different templates and they each have a purpose (hypertrophy, strength, peaking, repeat) Keep it simple. At least in my case more isn't better.


Thank you saavy.

I understand, you're right.

Sometimes I find it hard to understand that.

A few accessories for the leg days and train hard.


Pick a template and work it... you'll only up.set yourself by adding more stuff than necessary

For strength go BBB. Or full body full boring I liked for a cycle.


Just do one of jims templates out of his books. Bbb for 3 cycles seems you are need of more mass then 2 cycles of fsl for strength. Use 5/3 principle.