5/3/1 for Hardgainers

Push assistance: Dip, push-up, or dumbbell bench/incline/press (choose one) – 50-100 total reps

Pull assistance: Pull-up, row, lat pulldown, inverted row, curl, shrug (choose one) – 50-100 total reps

Single leg / core assistance: Any abdominal, low back, single-leg movement, kettlebell swing, kettlebell snatch (choose one) – 50-100 total reps

https://www.jimwendler.com/blogs/jimwendler-com/5-3-1-for-hardgainers

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Week 1

Week 2

Week 3

Squat (Barbell)

Push Accessories

Pull Accessories

Single Leg / Core Accessories

Bench Press (Barbell)

Prowler/Air Dyne

Deadlift (Barbell)

Overhead Press (Barbell)

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