Been doing 5/3/1 for a few cycles now and loving it. I love being in the gym (aka my garage) and i’ve been adding in another lifting day for Back/Biceps. I’m in the gym a lot of days, but since it’s just the garage gym my travel time is literally zero, and it forces me to keep my workouts short and to-the-point. If i’m on a “rest” day i’m more likely to eat like shit anyways!
Which accessory movements you pick is up to you, the ones that work for you and the ones that are less useful for you are up to you to figure out. So Ill comment on other things.
A lot of people would call this pretty low volume. Also 6 days a week is obviously pretty high frequency, so I think it works. Ive had success with similar myself.
And on to the main point: the back days. Ive experimented with that a lot, doing separate back days, doing chins/rows between pressing sets, doing back work on my deadlift day, and honestly the most success Ive had is when I have a dedicated back day.
[quote]HmKleiva wrote:
Looks ok. But you can get alot more done by just doing back on the upper body days as originally planned, and a couple of sets on biceps on both days…
Also, just a few sets of one exercise, once a week for abs?[/quote]
You can get more done by training less? Do tell.
OP:
If you’ve already gone through a few cycles like this, you should already know if this is a good plan or not. It doesn’t really matter what anyone says in this thread; if it’s working and you enjoy it, keep doing it. When it stops working or becomes a chore, that’s when you should ask questions.
[quote]HmKleiva wrote:
Looks ok. But you can get alot more done by just doing back on the upper body days as originally planned, and a couple of sets on biceps on both days…
Also, just a few sets of one exercise, once a week for abs?[/quote]
You can get more done by training less? Do tell.
OP:
If you’ve already gone through a few cycles like this, you should already know if this is a good plan or not. It doesn’t really matter what anyone says in this thread; if it’s working and you enjoy it, keep doing it. When it stops working or becomes a chore, that’s when you should ask questions.[/quote]
Confused about how you get this to be doing less? He would be doing th exact same on 2/3 of the days…
I do t think u need that much volume with biceps especially if you’re doing chins why not just do it the way its written and superset your pish,pill work, maybe some light curls after lower days
Tues:
5/3/1 Bench
Incline DB Bench 3x10
Dips 3x15
Triceps Isolation 3x20
Pushups to failure
Wed:
Hamstring Curl warmup
5/3/1 Squat
Leg Press 4x10, 1 set of 20+
DB SLDL 3x10
Thurs: (back/bicep/tricep day)
Pullups
HS Hi-Row Machine or Lat Puldown or Chinup variation
—Superset— 3 sets
-BB Curl
-Cable Row
-French Press
-CG Bench Press
Hammer Curls
Fri:
Bike Ride or Sprints
Sat:
5/3/1 CG Bench Press
OHP 3x10
DB OHP: 3x10
Shoulder Isolation 3x15+
Pushups to failure
Sun:
DL 5/3/1
Squat 5x10 (BBB) -superset with Chinups
I added in the Back/Biceps day so that I could be in the gym for less time on pressing days. The tricep excercises on Thurs are just for recovery and pumping blood in the arms; I use the same bar that I did the curls with, so usually the CGBP sets end up being 25-30 reps and my forearms will give out before my triceps do. It’s nice to have a day essentially entirely devoted to Pull-ups, especially when gaining weight, so that they don’t take energy away from pressing excercises (having them on a different day allows me to hit my triceps harder, and my bench has gone up after a period of stagnation). I should mention that I switched BB OHP and CGBP because my shoulders seem to respond better to higher reps and close grip strength really seems to carry over to my regular grip.
Now to avoid flaming, not saying this is 5/3/1… just saying I’m using the 5/3/1 programming for the main lifts
