5/3/1 For Bodybuilding

Peter F.

5x3/5/1  

85% Training Max

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.

https://www.jimwendler.com/blogs/jimwendler-com/101075206-5-3-1-and-bodybuilding

5x3/5/1 

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.

https://www.jimwendler.com/blogs/jimwendler-com/101075206-5-3-1-and-bodybuilding

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Week 1

Week 2

Week 3

Overhead Press (Barbell)

Seated Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Bicep Curl (Barbell)

Machine Preacher Curl

Shoulders & Biceps

Deadlift (Barbell)

Pendlay Row

Pull-Up (Bodyweight)

Good Morning

Hanging Leg Raise

Back

Bench Press (Barbell)

Dip (Weighted)

Pec Fly (Dumbbell)

Tricep Rope Push Down (Cable)

Push Up

Chest & Triceps

 Back

Squat (Barbell)

Leg Press

Lying Leg Curl

Leg Extension

Ab Wheel

Legs & Abs

1 reviews for 5/3/1 For Bodybuilding

Peter F.