Hypertrophy Program That Complements 5/3/1 without S/B/DL?

Bigger Stronger Leaner Jim Wendler 5/3/1 Coaching
1

Hi. Maybe this has been asked and answered already. Is there a structured hypertrophy program that complements 5/3/1, but which does not involve squat, bench, and deadlift?

I’ve been running 5/3/1 for a while, along with BBB. However, I am getting a little bored. For the summer (say for 6-8 weeks), I was hoping to run a structured hypertrophy program for a little change, and one that does not involve bench, squat, deadlift, BUT, will help with the bench, squat, deadlift once I finish the structured hypertrophy program. And by structured, I really like how easy 5/3/1 is to follow, and I was looking for something just as simple and structured, which will tell me what to do each workout.

I just got the Forever 531 book, but have not read it yet (just got it today), so I am not sure if there is something in there.

Does anyone have any thoughts? Thanks in advance.

2

You mean no big lifts or could you do front squat, block pulls, and incline bench?

3

I would say do walrus circuits (explained in book) followed by a few isolation moves of your choice. Jim mostly trains this way now and it’s a fun change of pace.

4

Yes those lifts are fine. Just no flat bench, high bar squat (or low) and plain old deadlifts. Thanks. Any thoughts?

5

Just take a 5/3/1 program and use different movements. Establish a new TM

1 Like
7

It depends on how much change you want. Although for different reasons, I have ran 5/3/1 before with different exercises because of an injury, it is perfectly adaptable, although maybe not to the extent of 5/3/1 biceps curls lol. Rows, chin-up, incline press, floor press, even leg press which I did to spare my back but stimulate the lower.

If you want something easy to follow but a complete change from 5/3/1, Doggcrap is a good option, especially for hypertrophy. I tend to enjoy it for the first 2 week cycle because you only do big moves like squat variation or barbell press once per 2 weeks. However, I grow to hate machine work really fast so by the end of a 6-8 week block of DC I’m itching to go back to 5/3/1 or big lifts in general.

8

Hi - if your planning to avoid the compound exercises why don’t you consider doing some sandbag or strongman workouts. As you’ve already been doing a hypertrophy workout (531 BBB), a change in gear towards these will give you hypertrophy and cardio for a couple of weeks.

I’m currently running a modified version of 531 BBB i.e. I do 531 with FSL instead of the 5x10. Then I perform two or three heavy sandbag exercises at the end of each workout.

1 Like