T Nation

Rate my 5/3/1 Beginner Routine


#1

MONDAY
Squat – 5/3/1 sets/reps, 5x5 @ First Set Last (FSL)
Bench – 5/3/1 sets/reps, 5x5 @ FSL
Assistance work: tricep ext or pushdowns/DB rows/abs (5 sets of 10 reps per exercise)

WEDNESDAY
Deadlift – 5/3/1 sets/reps, 5x5 @ FSL
Press – 5/3/1 sets/reps, 5x5 @ FSL
Assistance work: DB Incline/curls/lunges (5 sets of 10 reps per exercise)

FRIDAY
Bench – 5/3/1 sets/reps, 5x5 @ FSL
Squat – 5/3/1 sets/reps, 5x5 @ FSL
Assistance work: pushups/inverted rows/steps ups or abs (5 sets of 10 reps per exercise)

How does it look ?
Is 5 sets of 10 reps per exercise too much for assistance ?

Thanks guys!


#2

It looks like the program Wendler has on his website, so good. You could just leave out the details of which assistance work you will do and just write "push, pull and single leg/core, 50-100 reps each" and go by feel each day for exactly how many you do and of what from Wendler's lists:
"Push: dips, push-ups, DB bench/incline/press, triceps extensions/pushdowns
Pull: chin-ups/pull-ups, inverted rows, rows (DB/machine/BB), face pulls, band pull-aparts, lat pulldown, curls
Single Leg/Core: any abdominal work, back raises, reverse hyperextensions, lunges, step-ups, Bulgarian one-leg squats, KB snatches, swings"

There is no need to precisely program that stuff, and it is good to already have built in a way to adjust to how you are feeling. E.g., if your shoulders feel worn out, do tri extensions, but if you just feel awesome go for 100 dips. Also, not everything needs to be 5 sets of 10. You can just do however many sets to get the 50 reps.


#3

50 reps per EACH assistance exercise correct ?

How long, approx., should it take to each workout ?


#4

1) Yes, 50-100 for each area (push, pull, core), such as 50-100 pushups, 50-100 inverted rows, and 50-100 back raises per workout.

2) They generally take as long as they take. If you do the whole beginner program, then it may come out like this:
10 minutes mobility work
10 minutes jumps and/or throws
15 minutes for 5/3/1 squat (little rest for most warm up sets, just changing weights, etc.)
7-8 minutes for FSL squat (60 sec or so between sets)
15 minutes for 5/3/1 bench
7-8 minutes for FSL bench (60 sec or so between sets)
The assistance work can be done between the other sets, or in 15 minutes at the end.
Conditioning is on other days.

So, maybe 60-90 minutes, depending on how efficient you are, how much you superset, and how short you can keep the rest periods. Maybe someone else will have a better estimate, but that is my guess.


#5

Oh, and it is just one exercise per area. So not 50 pushups, and 50 dips, and 50 extensions, and... Just 50 pushes, with whatever of those push variations you choose.


#6

How many times would you do core or single leg per week?


#7

It doesn't matter, just do one or the other each workout. You don't even need to decide in advance, just after your main lift you pick a core or single leg exercise and do the 50-100 reps. Try things out and go by how you feel, but don't worry about it.