T Nation

Two Day 5/3/1 Split


#1

Entering quite a busy period study wise and I also play Lacrosse (in goal) a few times a week so I'm looking to scale back my training to 2x a week. Here is my proposed split:

Day 1:
Warmup with dynamic stretches and skipping
A) Deadlift 5/3/1
B) Military 5/3/1
C1) Barbell lunges 5x10-15, 0 rest
C2) Weighted situps 5x10-15, 2-3 min rest
D1) Dips 5x10-15, 0 rest
D2) Chinups 5x10-15, 2-3 min rest
Cooldown with static stretches

Day 2:
Warmup with dynamic stretches and skipping
A) Squat 5/3/1
B) Weighted pullup 5/3/1
C1) Romanian deadlift 5x10-15, 0 rest
C2) DB lateral raises 5x10-15, 2-3 min rest
D1) DB flat bench 5x10-15, 0 rest
D2) DB single arm row 5x10-15, 2-3 min rest
Cooldown with static stretches

No deload and will try to add sprints where possible... maybe after lifting.

Look sound?


#2

I'd add some rowing to day 1. Maybe barbell row.


#3

MORE PULLING DAMNIT!

Way more.

Ditch the lateral raises and do pullups instead.


#4

you need some rear delt work in there

i love doing bent over cable lat raises but thats just a preference....excercise selection is your call


#5

This is from the 5/3/1 Reloaded article where Jim recommends a split/routine for a busy guy with only 2x/week to train.

Week 1:

Monday: Squats 5/3/1, leg press 5 x 10, stiff leg deads 5 x 10, abs

Thursday: Bench press 5/3/1, dumbbell press 5 x 10, dumbbell row 5 x 10, biceps curls (yes, curls).

Include three days of hard conditioning (hill sprints) on nonconsecutive days.

Week 2:

Monday: Deadlift 5/3/1, safety bar squat 5 x 10, good mornings 5 x 10, abs

Thursday: Overhead press 5/3/1, chin-ups 5 x 10, dips 5 x 10, biceps curls (no, the joke isn't on you, biceps curls).

Include three days of hard conditioning (hill sprints) on nonconsecutive days.