5/3/1 and Bodybuilding
The main movement stays the same and keeps strength in the program. This allows you to progress from week to week and actually get stronger, something lacking in about 99% of non-assisted bodybuilders’ routines.
When you push the assistance in the program below, keep the reps on the final set to just the bare minimum or just slightly over.
For conditioning, I highly recommend 30-40 minutes of walking every day. Yes, walking. If you’re asking why something so non-strenuous: if physique goals are your only concern, do not let the conditioning take away from your recovery.
Here’s a sample template:
Day 1: Shoulders and Biceps
- Standing Military Press – 5/3/1
- DB Military Press – 4 x12
- Side Laterals/Rear Laterals – 4 x12
- Barbell Curls – 4 x12
- Preacher Curls – 4 x10
Day 2: Back
- Deadlift – 5/3/1
- Bent Over Rows – 4 x12
- Chin ups – 4 x10 (or do Lat Pulldowns)
- Good Mornings – 4 x10
- Hanging Leg Raises – 4 x12
Day 3: Chest and Triceps
- Bench Press – 5/3/1
- Weighted Dips – 4 x10
- DB Flyes – 4 x12
- Triceps Pushdowns – 5 x 20
- Push ups – 4 sets to failure
Day 4: Legs and Abs
- Squat – 5/3/1
- Leg Press – 5 x 15
- Leg Curls – 5 x 15
- Leg Extensions – 4 x12
- Ab Wheel – 4 x12
