5/3/1 Bodybuilding Template

Bigger Stronger Leaner Jim Wendler 5/3/1 Coaching
1

So I came across a 5/3/1 workout that combines bodybuilding. I want to give it a try but I am unsure of what percentages to use for the assistance lifts. Is it the same at 5/3/1 BBB? I’m thinking of starting off with around 40-50% and increase each week. It’s quite a bit more volume so even with light weight it will be taxing.

Day 1: Shoulders and Biceps

Standing Military Press – 5/3/1
DB Military Press – 4 x12
Side Laterals/Rear Laterals – 4 x12
Barbell Curls – 4 x12
Preacher Curls – 4 x10

Day 2: Back

Deadlift –  5/3/1
Bent Over Rows – 4 x12
Chin ups – 4 x10 (or do Lat Pulldowns)
Good Mornings – 4 x10
Hanging Leg Raises – 4 x12

Day 3: Chest and Triceps

Bench Press – 5/3/1
Weighted Dips – 4 x10
DB Flyes – 4 x12
Triceps Pushdowns – 5 x 20
Push ups – 4 sets to failure (this is fine because it's JUST PUSH UPS - not a main lift)

Day 4: Legs and Abs

Squat – 5/3/1
Leg Press – 5 x 15
Leg Curls – 5 x 15
Leg Extensions – 4 x12
Ab Wheel – 4 x12
2

I think you’re missing the point of this specific template. It combines the percentage-based 531 main lift in order to keep you progressing strength-wise, but then uses bodybuilding-style training rather than the “supplement + assistance categories” of a typical 531 template.

So, set your TM and do your main lift as usual. Then, do higher rep “pump” work focused more on isolation work and aesthetics rather than volume supplemental work and assistance from the three categories. You don’t set percentages or progress on “lat raises” like you back squats; just get reps in and chase a good pump.

3

Use 531 percentages for the main lifts and do bodybuilding style training afterwards. That’s really all it is. 531 main lifts, body part split afterwards. No percentages. Just lift

4

Thanks guys.