Hi there. I recently bought 531 Forever, and I’m trying to figure which routine fits me the best. I really like BB the Upper/Athlete the Lower, but I don’t have the time to work out four times a week, so I was considering just removing the Press day, and slotting it in on either the squat or deadlift day as a 3-5x5 FSL. I play Rugby, Football and Basketball and I want to increase all aspects of my performance before I go to JUCO. Will this idea work or is there another split which will work better for me? Thank you in advance.
I’ve always liked the sound of that program but just can’t do it. It has too much running and I don’t have access to a prowler. I figured I’d have to change so much that it wouldn’t be the program anymore.
For most of Jim’s 5/3/1 stuff, it’s okay to follow a 4 day template while training 3 days per week. For example:
- Monday: squat day
- Wednesday: bench day
- Friday: deadlift day
- Monday: press day
- Wednesday: squat day
- Friday: bench day
- Monday: deadlift day
- Wednesday: press day
- Friday: squat day
And so on. You’ll get through everything 3 times in 4 weeks. That’s not a huge difference in the grand scheme of things.
I think that would be the better option compared to adding the press work to squat day. To get the bodybuild effect, you’ll need to get all the work in. There’s not a lot of room to drop anything on the upper body days. You can combine press with squat if you have time to do everything.
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Okay thank you for this, I’ll do it as you’ve outlined. The way I’ve split up the running is as 8x200m sprints and I don’t have a prowler but have a sled so I’ll be using that instead, and if THAT’S not free I’ll just do hills
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