T Nation

Two Day 5/3/1 Split

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?

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

MORE PULLING DAMNIT!

Way more.

Ditch the lateral raises and do pullups instead.

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

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.