Day 1 - chest,shoulder, tri Bench press 5/3/1 Chest 5 x 10 (rotate excersize) OH press 5 x 8-10 Dips 4 x 10 finish with tri exc (light) Day 2 Squat 5/3/1 superset (squat machine + front leg raises) 5 x 10 (squat machine in my gym, may have to sub for leg press) +calves Day 3 - Off/rest/stretch Day 4 Back + chest + bi Chins (50 reps in as many sets as it takes) T-bar row 5 x 10 Incline chest press 5 x 10 Flat dumbell press 4 x 8 Phhaag bar to finish (not too many...) Day 5. Off/rest/stretch Day 6. Shoulder + tri Military press 5/3/1 OH Dumbbell press 3 x 10 Behind neck press (can sub and just to 5 sets dumbell press above) 3 x 10 Upright row 2 x 8 Raises 4 x 10 Day 7. Legs and back Deadlift 5/3/1 Lunges 4 x 10 Leg raises 4 x 10/superset calfs 4 x 10 On this workout I have managed to increase lifts according to 5/3/1, but its filling my arms,shoulder and back out nicely which were all slightly behind overdeveloped chest... For anyone thats going to say... Just do boring but big!
May want to try this 5/3/1 split for size + strength 1RM in KG My bodyweight 65 kg Deadlift 168 kg (+5kg over 1.5 cycles) Squat 128 kg (+5kg) OH press 64kg (+4kg) Bench 100kg (+15kg) < Was at 92kg before a cut, but after cut and prior to starting 5/3/1 it went down to 85 ...)
May want to try this 5/3/1 split for size + strength youd make better progress on something with faster progression like madcows 5x5 or Texas Method 5x5.
May want to try this 5/3/1 split for size + strength Hmm you are probabily right... Just hate 3 day splits... I assume I could butcher it like 5/3/1? and just do 5x5 for those lifts? or do they need to be hit 3x a week...?
May want to try this 5/3/1 split for size + strength if you hate 3 day splits then madcows and texas method are perfect for you, they are 3x full body routines.
May want to try this 5/3/1 split for size + strength thats what i meant by 3 day split, working out 3 days...
May want to try this 5/3/1 split for size + strength then do madcows or texas method, but do it more times a week if you want. Just do next weeks workout this week. Madcows program has 3 different workouts. Do the 3 different workouts 5 times a week. Instead of; AxBxCxx, do ABCxABC
May want to try this 5/3/1 split for size + strength ahh i see, thanks yeh could be an option. Only question is i have been working out around 2 years properly, first year was curls for girls... However I feel quite strong for my weight/size compared to other people in the gym so strength is not my main focus, size is... Would there be a routine you know of for this goal of mainly size? (dont mind getting stronger as well of course...) And i know you can get bigger on 5X5 etc However i believe they make you stronger through neurol connections, instead of getting stronger by getting bigger if that makes sense? I know diet is a main factor also, but I love quite high volume... Whether its best for growth is another question but its what i enjoy Looked at PHAT, looks good but not entirely sure if training powerlifting and BB together are very optimal? Tried HST but didnt stick it out, Also like to hit things twice a week...
May want to try this 5/3/1 split for size + strength As martyn said you don't have to stick to the set days of the routine. If you want to train more frequent, go for it
