How to Use 5/3/1 for 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 listed 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.
5/3/1 Bodybuilding Template
Day 1: Shoulders and Biceps
- Standing Military Press – 5/3/1
- DB Military Press – 4 x 12
- Side Laterals/Rear Laterals – 4 x 12
- Barbell Curls – 4 x 12
- Preacher Curls – 4 x 10
Day 2: Back
- Deadlift – 5/3/1
- Bent-Over Rows – 4 x 12
- Chin-Ups – 4 x 10 (or do Lat Pulldowns)
- Good Mornings – 4 x 10
- Hanging Leg Raises – 4 x 12
Day 3: Chest and Triceps
- Bench Press – 5/3/1
- Weighted Dips – 4 x 10
- DB Flyes – 4 x 12
- Triceps Pushdowns – 5 x 20
- Push-Ups – 4 sets to failure (this is fine because it's JUST PUSH UPS - not a main lift)
Day 4: Legs and Abs
- Squat – 5/3/1
- Leg Press – 5 x 15
- Leg Curls – 5 x 15
- Leg Extensions – 4 x 12
- Ab Wheel – 4 x 12
If you don’t understand any of this, read the 5/3/1 Second Edition. It explains the program and gives you the tools to adjust your training to your goals, schedule and ability to recover.
