T Nation

In-Season Program, 5/3/1?


I'm currently in the middle of the soccer season, and I would like to use the 5/3/1 for athlete set-up 2 days/week. I'm a little bit worried about the assistance workout though, so what do you think about this;

Day 1:
Bench press 5/3/1
Squat 5/3/1
Chins/Row 3x10
Dips 3x10
Hamstring curl 2x10

Day 2:
Overhead Press 5/3/1 + Bench press 5x10 50%
Deadlift 5/3/1
Chins/Row 3x10
Abdominal 3x10


Squat and Deadlift should come before Bench and OHP for starters. You also have no legitimate lower body assistance–leg curls don’t count.

Wendler recommends a 2 DAW setup under “Modification #2” in this article:


Looks good to me.

I actually like doing upper body stuff first, since I find that when I squat/deadlift to near failure as 1st exercise, my other lifts get weaker. Not the case with bench or OHP. I think lower body assistance is overrated. My squat and deadlift has been increasing steadily for the past year without ever doing assistance. If anything, I’d also add some light squatting on day 2 and maybe do a bit of box/vert/broad jumps on either day.