T Nation

Full Body 5/3/1 Templates


#1

I started a variation of the 5/3/1 full body version. I like the 3 day layout and it allows me to hit everything while also focusing on my conditioning.

I just wanted to see what versions are other people running?

Are any of you doing BBB, FSL, or 5’s Pro? Which one seems to give you the most benefit?

Jim - How does this plan look? Is this something I could stick to for 1 year? How would you change up cycles?

DAY 1
-Back Squat 5/3/1 (Superset Chins)
-DB Bench 5x10
-DB Row 5x15
-Core
-Condition

DAY 2
-Front Squat 5/3/1
-Overhead Press 5/3/1 (Superset Chins)
-Barbell Row 5x12
-Core
-Condition

DAY 3
-Back Squat 3x10
-Deadlift 5/3/1
-Overhead Press or Bench Press 3x10 (Superset Chins)
-Core
-Condition


#2

This is a great template…


#3

I REALLY like the look of this template. This fits in quite well with my mentality and what I’m looking to achieve.

I don’t want to question Jim or his templates but I did have a few questions.

  1. How long can I run a template like this for?
  2. Am I going to miss anything only using the OHP as my press and not doing any horizontal pressing?
  3. I don’t have a neck harness. Any substitute for that?
  4. For conditioning you stated to use a “consistency goal”. Anything you would recommend for a person who’s conditioning needs a major overhaul?

#4

Just want to say, you have one of the more entertaining names on the site


#5
  1. 1 would say 6-12 weeks at a time, deload do another template from ‘Beyond’ for 2 cycles then can go back
  2. Nope, should hold 90%+ of your bench strength if not slightly build it, shoulders and posture will thank you also
  3. I would say neck work is pretty optional on wether you want to build it up or not, some work with bands shoud be fine if you do
  4. Just say get in 2 20 min sessions of conditioning work post workout or on off days as a minimum weekly requirement. And 3, 45 min pieces as a max.
    Should be tough-ish and get you really sweating without annihalating yourself. Jim states hill sprints are ideal but HIIT on gym cardio station of your prefernce is fine. I personally get a lot out of these…
    https://www.t-nation.com/training/interval-training-on-the-rowing-ergometer