T Nation

Which 2 Day Program to Use?


#1

So I’ve gone back into the beyond 5/3/1 book and re-read the 2 days a week programs. Which 2 day program has been better. Option 1 is a more full body workout which I’ve read has produced wonderful results. Option 2,3 is more dedicated to the lower/upper split that seems to be the latest version. Also where would body weight movements fit into the program as well? Thanks

  1. Day 1: Squat/Bench 5/3/1 plus assistance.
    Day 2: Deadlift/Press 5/3/1 plus assistance.

  2. Day 1: Squat/Deadlift 5/3/1 plus Squat 5x10, RDL/GM 5x10(Alternate Squat/Deadlift weekly)
    Day 2: Bench Press/Press 5/3/1 plus DB BP 5x10, Rows 5x10(Alternate Bench/Press weekly)

  3. Day 1: Squat 5/3/1, Deadlift 65%x3, 75%x3, 85%x3, assistance(Alternate Squat/Deadlift weekly)
    Day 2: Bench Press 5/3/1, Press 65%x3, 75%x3, 85%x3, assistance(Alternate Bench/Press weekly)


#2

I asked the same question and got a good answer from Jim: