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5/3/1 Variations

Two more ways to reap the benefits of this no-plateau plan

Variation #1: Boring But Big

In this template, you'll only do two assistance lifts, one of which will be a repetition of your main lift for the day, but using a moderate weight and very high volume. The other will either work a complementary group of muscles or your core. The lack of variety means it's not the most exciting way to train, but it will build muscle and strength quickly.

Workout A

  • 1 Barbell Shoulder Press
    Sets and reps according to 5/3/1
  • 2 Barbell Shoulder Press
    Sets: 5 Reps: 10 using 50%-60% of your max Rest: 60-90 sec.
  • 3 Chinup
    Sets: 5 Reps: As many as possible Rest: 60-90 sec.

Workout B

  • 1 Deadlift
    Sets and reps according to 5/3/1
  • 2 Deadlift
    Sets: 5 Reps: 10 using 50%-60% of your max Rest: 60-90 sec.
  • 3 Hanging Leg Raise
    Sets: 5 Reps: 12 Rest: 60-90 sec.

Workout C

  • 1 Bench Press
    Sets and reps according to 5/3/1
  • 2 Bench Press
    Sets: 5 Reps: 10 using 50%-60% of your max Rest: 60-90 sec.
  • 3 Dumbbell Row
    Sets: 5 Reps: 10-20 Rest: 60-90 sec.

Workout D

  • 1 Squat
    Sets and reps according to 5/3/1
  • 2 Squat
    Sets: 5 Reps: 10 using 50%-60% of your max Rest: 60-90 sec.
  • 3 Leg Curl
    Sets: 5 Reps: 10 Rest: 60-90 sec.

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