5/3/1 Variations

Variation #1: The Bodybuilder Template

Follow the set and rep guidelines for 5/3/1 on your first lift of the day, and then perform four or five assistance lifts with very high volume. Because the volume is a large increase over what we offered you in the magazine, do not take any of your sets to failure. Just go for a big "pump".

Here's an example of how you could set up your training days:

Workout A

• 1 Barbell Shoulder Press
  Sets and reps according to 5/3/1
• 2 Barbell Upright Row
  Sets: 4 Reps: 10 Rest: 60-90 sec.
• 3 Dumbbell Shoulder Press
  Sets: 4 Sets: 12 Rest: 60-90 sec.
• 4 Bentover Dumbbell Raise
  Sets: 4 Reps: 15 Rest: 60-90 sec.
• 5 Dumbbell Curl
  Sets: 4 Reps: 12 Rest: 60-90 sec.

Workout B

• 1 Deadlift
  Sets and reps according to 5/3/1
• 2 Chinup
  Sets: 4 Reps: 10 Rest: 60-90 sec.
• 3 Dumbbell Row
  Sets: 4 Reps: 15 Rest: 60-90 sec.
• 4 Back Extension
  Sets: 4 Reps: 25 Rest: 60-90 sec.
• 5 Ab Wheel Rollout
  Sets: 4 Reps: 15 Rest: 60-90 sec.

Workout C

• 1 Bench Press
  Sets and reps according to 5/3/1
• 2 Dumbbell Bench Press
  Sets: 4 Reps: 10 Rest: 60-90 sec.
• 3 Dip
  Sets: 4 Reps: 10 Rest: 60-90 sec.
• 4 Dumbbell Fly
  Sets: 4 Reps: 10 Rest: 60-90 sec.
• 5 Triceps Pushdown
  Sets: 4 Reps: 10-15 Rest: 60-90 sec.

Workout D

• 1 Squat
  Sets and reps according to 5/3/1
• 2 Leg Press
  Sets: 4 Reps: 10-15 Rest: 60-90 sec.
• 3 Leg Extension
  Sets: 4 Reps: 12 Rest: 60-90 sec.
• 4 Leg Curl
  Sets: 4 Reps: 12 Rest: 60-90 sec.
• 5 Situp
  Sets: 4 Reps: 25 Rest: 60-90 sec.

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