Program Check

Hey, guys I wanted to get a second pair of eyes on my program. I have been training for about 8 years and have gained about 50lbs since starting training. My training has gone from old school bodybuilding, to HIT training to finally realizing my body is geared more towards power lifting. I am currently is the Army and have to do a physical fitness test every six months so my main issue is sticking 2 mile prep cardio in my 5/3/1 program. Here is what I am currently running. My goal short term goal is 500lbs by july 4 this year. My long term goal is a 600lb deadlift.

Day 1 Squat
Powercleans 8 x 3 super set with 5 pull ups
Squat 5/3/1 sets
Stiff Leg Dl 5 x 10
Ab work
Prowler pushes 20 20 yds sled pulls

Day 2 Bench
Bench 5/3/1 sets
Hammer Press 4x10
Military Press 4x10
Push-ups 4 x50
Ab work

Day 3 off

Day 4
Deadlift 5/3/1 sets
Hammer Back rows 4x 10
Hammer Low rows 4 x10
Straight bar curls/chins 5x10
2 mile run

Day 5
Military Press 5/3/1 sets
One arm shoulder press 4 x 10
Upright rows 4 x 10
Tricep work
Wrist work.

Any and all suggestions would help.

Looks like a lot of shoulder work.
I’ve had a few shoulder injuries in the past so the first thing I look at in a routine is the rest periods for my shoulders. I’m not saying I know more than you about programming, in fact I assume I don’t, I’m just looking at the exercises and seeing:
Day 1: Power cleans and Pull ups = shoulders
Day 2: Bench, hammer press, military press, push ups = chest, shoulders, triceps
Day 4: Rows and chins = rear delts
Day 5: Military press, shoulder press, upright rows = shoulders

Do you have any stubborn soreness or rotator cuff issues?


Thanks for the advice, its always nice to have a second pair of eyes. And on second thought maybe i should change some of the days around so that i am giving my shoulder proper time to recover. And to answer you question no. I have never had any major shoulder problems. I atrobite this to my ten years in the Army do HUNDREDS of pull ups and push ups daily. But i am glad you mentioned the excessive shoulder work. I am creeping up on thirty and i need to train smarter not harder. I think i am going to keep the assistance on leg day strictly leg exercises. Im curios as to how you would program a weekly two mile in? I do NOT want to do it but o have to because of our semi anual pt test.

Thanks for the help

If I were using your program I’d put my 2 mile run on day 6. That way, hopefully, you can recover enough on day 7 to start the next training week.
Or maybe I’d run first thing in the morning on day 5 and hope to recover enough to lift in the afternoon.
For me it’s a tough call. It depends on what strength you’re willing to sacrifice for the run.
I don’t know enough about nutrition, physiology, etc. to make a proper recommendation.
I’m struggling with the same sort of dilemma myself but mine is self imposed. I don’t want to be single faceted. I’d like to be able to lift a lot of weight, run/bike a decent distance at a respectable speed, jump high, do lots of pull ups and push ups, etc.

Jed, Thanks for the advice man im gonna stick with day 5 i think and see how my deadlift goes. As far as your goals man it so damn hard to serve multiple master. With that being said i would recomend the big 4, deadlift,bench,squat and press along with a few stategically place Olympic lifts. Im not really to sure how you can program the bike and run though. What does your current program look like?

I fun the 5/3/1 Triumvirate with a couple of accessories thrown in. I can’t really call it 5/3/1 since I’ve added stuff.

Day 1:
Seated Calf Raise

Day 2:
Good Mornings
Tibialis Raise

Day 3: rest or cardio

Day 4:
Flat bench
Incline Dumbell Press
Dumbell Rows
Bent Laterals

Day 5:
Leg Press
Ab Rollout
Leg Curls Seated Calf Raises
(I usually do leg extensions too)

Days 6 & 7: rest or cardio

(Edited to show layout with rest/cardio days.)


Looks solid man, where do you throw in the biking/running?

I try to get some running in on day 3 or 6 and rest on day 7.
I have kids in school so it doesn’t always work out that way.
The wife and I are hoping to enter a 5k every month (did my first one the 21st) and I’d like to do at least 3 miles on my feet or 15 miles on my bike per week.

I would take out upright rows out and replace with rear delt raises or facepulls, but otherwise good plan.

This is the gold standard of military training, -guy was training for some crazy special forces tests. Tacking on his complexes here and there would be something to try and will build work capacity…


Thanks man this looks pretty solid, thanks for the link.