Been through several rounds of 5/3/1 over the last year – considering a short change-up to a bodybuilding routine just to shake things up.
Would appreciate thoughts on this set-up for someone at upper-intermediate levels of strength and conditioning, but who doesn’t ordinarily train bodybuilder-style.
Open to suggestions and alternative routines or approaches…
Four Day Split
Day One: Legs
Barbell Squat, 4 sets/6-8 reps
Barbell Lunge, 3 sets/10 reps
Leg Press, 3/12
Leg Extension, 3/15
Lying Leg Curl, 3/8
Seated Lef Curl, 3/10
Standing Calf Raise, 3/12
Seated Calf Raise, 3/15
Day 2: Chest, Triceps, Abs
Incline Barbell Bench Press, 4/6-8
Dumbbell flat bench Press, 3/10
Dumbbell Fly, 3/10
Cable Crossover, 3/12
Lying Barbell Extensions, 3/6-8
Weighted Dips, 3/10
Cable Rope Pressdown, 3/12
Cable Crunch, 2/20
Hanging Leg Raise, 2/15
Day 3: Off
Day 4: Back, Biceps
Barbell Bent Over Row, 4/6-8
Lat Pulldown, 3/10
Seated Cable Row, 3/10
Straight Arm Cable Pulldown, 3/12
Standing Barbell Curl, 3/6-8
Dumbbell Curl, 3/10
Preacher Curl, 3/12
Day 5: Shoulders, Traps, Abs
Dumbbell Military Press, 4/6-8
Upright Row, 3/10
Dumbbell Lateral Raise, 3/10
Bent Over Rear Dumbbell Raise, 3/12
Barbell Shrug, 3/10
Dumbbell Shrug, 3/12
Reverse Crunch, 2/20
Machine Crunch, 2/15