Been running 531 a couple of times, tried the BBB 13 week challenge, regular 531 BBB and building the monolith. Been checking out a couple of the other programs and found the 531 for Hardgainers. Liked the way the main exercise is built up, mosly same rep scheme but different variations.
I’ve set up the program like described in the article(except prowlers/sled because im playing hockey two times a week), and chosen the following assistance lifts:
Mon:
Main lift: squat
50-100 DB shoulderpress
50-100 bent over row
50-100 core exercise
Tue:
Main lift: Bench press
50-100 incline bp
50-100 pull ups
Thu
Main lift: Deadlift
50-100 dips
50-100 Bent over row
50-100 core
Fri:
Main lift: Press
50-100 Db bench press
50-100 pull ups
My question is, why is there so much less volume on lower body compared to upper body, and how have you guys responded to that strength/size wise?
Doing both bp and press days, in addition to >300 reps bench variation, >100 reps db press and >400 reps of pulling exercises.
My problem isn’t recovery, just wondering why there is such a big difference in volume.
Do you think I could add 50-100 reps bulgarian split squat/one legged BW squat on tuesdays/fridays since i removed the prowlers?
*almost as described(pardon my greek)
So dont add the single leg exercises those days then. I’ll try the prowlers/sled and see how it works out with the rest of my workouts.
Everything else looks good i guess, since there were no remarks on that?
Keep with the program as listed. Prowler and sleds do phenomenal work. FYI I have a friend who plays pretty high level hockey and has some of the fastest lap times in his league. He relied almost exlusively on heavy squats ( and is damn strong ) and cleans with a ton of sled walking for conditioning.
Also, the incline bench press is not an assistance exercise, it’s supplemental. Maybe the OP mean incline db, but you would’t do 50-100 reps of the barbell incline press after having just done 5x531 on bench.