Goals:
- bigger shoulder/traps/arms
- get stronger in the mainlifts
- fight against my hunchback
- do more for my abs
- do cardio
BW: 75kg
Press 68kg
Bench Press 113kg
Deadlift 168kg
Squat 120kg
Power Clean, no idea, that´s a new lift for me.
A
Squat 5/3/1
Press 5/3/1 @FSL 3x5-8
Seated Row 5x15
Dips 5x15
*
B
Power Cleans 5x3
Deadlifts 5/3/1 @FSL 2x5-8
Chin Ups 5x10
Lateral Raise 5x15
Trap Bar Shrugs 5x15
*
C
Bench Press @FSL 3x5-8
Squat @FSL 5x5-8
DB Row 5x15
Sz Curl 5x10
*
- Leg Raise 100 Reps or Ab Wheel 50 Reps, Face Pulls 50 Reps, Neck two times with plates
Warm Up: Agile 8, Jump Rope
Cool down 5-10min walking
Cardio: 1x running, 1x hill sprint, 2-4x walking or biking
Jim, what do you say?
Take a look at the beach body challenge. Hits a lot of points you’re mentioning. I’m just finishing it off. I like rotate between challenge programs and then more traditional 5/3/1 protocols.
I know the BBC. I want to do my own protocol with my own goals.
sry I forgot: There is no bench press in the BBC.
Can I change the press on the second day and do bench press?
Hang Clean
Squat
Press
*Chin Ups
*Lower Back
Deadlift
Bench
*DB Rows
*Abs
Hang Clean
Squat
Press
*BB Curls
*Dips
Sry for the push, but what do you think about the template?
We program things differently here - check out the many examples on this forum and on my forum.
I read the 5/3/1 Beyond?
I took the example template:
Squat
Press/Bench
Deadlift
Squat
Press/Bench
add some assistance work and do the second squat FSL
Jim, thanks for taking time for me and for your answer. 
That’s fine - check out the way we program for long term. There are numerous examples on this forum and it will give you a better idea of how to not just write a template, but write a total program for long term success.
Now, I know what you mean and you are absolutely right.
Two cycles 5/3/1 and the next two cylces are 3/5/1
I increase the weight or the reps of the assistance work per cycle.
For example 5x10 chins and the next cycle 5x11, dips 5x15 with bw and the next cycle +2,5 or 5kg
Agile 8 before each session/ warm up with a jumprope
A
Squat 5/3/1
Press 5/3/1 @FSL 3x5-8
Cable Row 5x15
Dips 5x15
*
B
Hang Cleans 4x5/ 8x3 SST (changes after 2 cycles)
Deadlifts 5/3/1 @FSL 2x5
Chin Ups 5x10
Lateral Raise 5x15
Trap Bar Shrugs 4x15
*
C
Bench Press 5/3/1 + @widowmaker 20 reps
Squat @FSL 5x5/10x5 (changes after 2 cycles)
DB Row 5x15
Sz Curl 5x10
*
- leg raise and ab wheel alternate each training, face pulls 4 sets every session, neck 2 sets
Conditioning:
running 2 times a week, most of the time post work out
1 hill sprint
biking or walking every day
I eat at maintenance.