531 3 day full body. Works like a charm for me.

531 3 day full body 5: 4485: September 4, 2014 My Full Body 5-3-1 Protocol. Week 3 the next round would start. The program reads like this, Monday: Squat 5/3/1 DB Bench Press 5x10 DB Rows 5x10 531 full body. Program Review Lifting History: Then the beginner 3 day, full body 5/3/1 for around 8 months until I started to feel a bit beat up. day 2 do press/dips/facepulls, day 3 rest, day 4 deadlift/db rows, day 5 bench, day 6 rest, day 7 full body, day 8 rest, repeat. That’s it. 5/3/1 is 2 days full body. People get so caught up in this stuff, and I totally understand why, but it doesn't matter at all. Week Two Day One Deadlift - BBB sets Press - 531 sets OPTION 2: BBB FULL-BODY (from 5/3/1 Forever) A: Main: 1. It’s going pretty good yet I feel like I want to try a full body template after my current cycle - both 5/3/1 books have three days/week full body templates and I feel it would be difficult to recover. I like it because if I miss a gym day I don't go two weeks My copy of beyond 531 includes this template but does not discuss accessory work just the 3 day plan. Recently started training the 2 day RP challenge. I'm getting even more volume than 4-day, since I squat and bench twice a week. . It will work, but if you aren't super time-constrained, doing a three-day full body routine will likely result in more optimal results. I've been running the "regular" 5/3/1 for 3 days a week for 2 cycles, but because it's 3 Normal 531 with a bodybuilding day doesn't sound too great because I want to focus on size (thus why I picked BtM). 4-5 days seem to be more common because people like to focus on a single compound movement per day (deadlift or bench) rather than doing 2 or 3 of them on the same day. 8 Reps-4. 25x a week is very time consuming for me. PPLs are designed for 6 days a week so you can hit each body part twice a day. Squat went up Hey guys, After doing 531 boring but big 4 days a week and a good Progress, i had only 3 days of time since a Half year. Depending on how you feel you can increase the total The 3 Day Squat Push Pull templates in Forever are all great as well (I havent done them all, but they are all variations on the same theme. If I have 4, I do upper/lower. 531 for a beginner even though it says beginner it should still work decently for an early intermediate. ). I'm in no hurry, I plan on lifting So I cut it down to no single leg stuff, minimum amount of push (25 reps), and max out pull (bands and chest supported DB rows since one day has 50 to 100 chins prescribed). A. Full body workouts 3 days a week is a great starting point. Goal. press. Been doing 531 for over 6 months now since I started lifting seriously 3 years ago. 2. Mains were Bench/towel bench. The actual fat loss of that template went reasonably well considering I don’t Many folks run a 4 day 531 program over 3 days a week. I've run cycles of FSL, BBB, BBS, SSL and Pervertor all at 5 PROs. Don't forget that on 531 beginners after the 5+,3+,1+ sets each week If you prefer to use a free app version of 5/3/1, Boostcamp is a solid option. There are more in the wiki. Percentages for the backoff work are my starting point, but I adjust them up and down depending on how I'm feeling. Your numbers might be a little lower on the third day than the first that's about all. 70% x 5; you should do push/pull/SL-core each lifting day so 3-4 days a week. Program Description. If I had 3 days, I’d do full body workouts. Depends on your work capacity - I used to run 531 (not BBB, triumvirate) as a 3 day program by doing OHP & squats on the same day. My question, although obvious to many, is by using What are the best 5/6 compound exercises that I can do that will target my whole body? Want to continue to achieve hypertrophy but entering a new role where I will not have as much time. I’m training Muay Thai 3x a week and I want to design a 531 program to essentially hit full body 2 days a week. Want to go heavier after high rep work I too am interested in trying a 531 variant, and would like to do a 3 day a week full body. I switched from 3-day full body HLM to 4-day 531, and it everything felt awful. The 5/3/1 workout, made by the well-known powerlifter Jim Wendler, focuses on getting stronger by lifting weights. 0. Flirt with technical/concentric failure on the last set of everything where safe. DL, 3x5 Supplemental: 2. Just clarifying from the article layout. 5 Reps-3. 100% agree. What if you didn't squat? For the supplemental squat, if you're doing 40% - 60% you could probably do higher reps than 5. 1: 2456: February 23, 2015 There are plenty of four day per week templates based off Jim's 5/3/1 program that allow you to practice the main lifts twice per week. Day 2: OHP 531 + supplemental - I may do 5 x 10 front squats for assistance Day 3: Deadlift 531 + supplemental - I may do 5 x 10 BBB at 50-60% Use the 3 day full body split of 1000% awesome, but change the supplemental work to your liking. I find spending longer in the gym quite tiring so want to be as efficient as possible as I’ll mostly be training during the morning before work. Reply reply slavekaffe • You didn't structure your assistance? Bench / squat and deadlift / press are the usual combinations for full-body 4 days in 531 Forever. You run the progression like a normal 5/3/1 program. I’m currently off 531 for the first time in a couple of years, due to my incisional hernia (long story) preventing me from pushing any lifts hard except bench. Does that mean 3 sets of 5s reps each in 5/3/1 weights, or does that mean 3 sets of 5 in 3/5/1 weights followed by 5x10 at 40-60% as in Original BBB? (Then followed by supplemental). I have switched the supplemental sets to SSL in the past to so I didn’t have to decide what weight to use in the 80-85% range. 4 weeks. Upright Oh man, if you buy the forever book (or find a pdf somewhere), you'll find at least 20 3-day full-body templates, as well as some 4-day ones. What I’m thinking is something like: Workout A: Squat 531 Squat 5x10 @ 60% Bench 531 Bench 5x10 @ 60% Workout B: Deadlift 531 Deadlift 5x10 @ 60% Press 531 Press 5x10 @ 60% 531 Deads for All Weeks + Back Volume/Assistance Thursday: Complete Rest/Recovery Fri: Squat 5/3/1 All weeks Press 5/3/1 All Weeks + Assistance work Excell Calculator includes 3 month cycle of 5/3/1 4 Day with general 'Dave Tate Assistance' & seperate sheet for "Full Body 5/3/1" with 5RM calculator as well. I really like Jeff Nippard's Fundamentals program, it includes a 3 day full body split and a 4 day upper/lower split. I'm curious about switching back to the "Full Body" version because (1) miss squatting every day and (2) with the Full Body workout it will make sure I perform each main lift every week. 3-Day Full Body Template Critiques. I'd actually alternate work sets of each by putting a squat stand near the power cage and having tow bars on the go. In that Half year i continued with the 3 days a week BBB template. I’m getting back into BJJ twice a week in january while doing a Program Review: nsuns 531, 5 day . Beginner prep School, Full body BBB, Full Body 1000% awesome, Morning Star, Volume and Strength, 5x531 3-day option, five and a dime, Full body squat-Push-Pull versions 1 through 17, original 531 challenge , 531 strength circuits, Gentlemen, I understand that the current 5/3/1 approach is Main lift Supplemental lift Accessory lifts: 50 push/50 pull/50 core or single leg each Day 3 Light squatting Bench 531 Day 4 Deads 531 Light OH press or incline Accessories as I felt. 5/3/1 and BBB sets should stay the same, feel free to mess with accessory work. More posts you may like Related Fitness Wellness I'm starting Jim Wendler's 531 for Crossfit and want to use his structure for WODs 3 of the 4 days, movement structure being: Full body Accessory Cardio (ski erg, AB, sprints etc) Accessory Core I'm using Wendler's 3-day for athletes, law enforcment, and similar professions which require a blend of strength and running speed (5/3/1 Forever I think I wont do full body. Program Length. There is a lot of supplemental work in Full Body 1000% awesome so this is ideal for those that can handle a lot of sub-maximal volume but don't have time to lift four days / week. 531 is good. On day two of Beginner 531 Full Body from Jim’s website. Jim advises against advanced lifters doing full body (1RM numbers are 600/410/640/250) but I disagree, I’ve seen great gains in bench and deads using full body 85%). I usually do this 3 days a wk: (Since I do both bench and DL on same day, it's very hard to do 5x10 of BBB for both movements, so I do 3x10 instead on that day. 531 3 Day Question. I rotate through four sessions A - bench 5/3/1 and deadlift fsl B - squat 5/3/1 and OH fsl C - deadlift 5/3/1 and bench fsl D - OH 5/3/1 and squat fsl I tend to pair 5/3/1 with a mobility drill and fsl with a pull (chins or t bar row). Going to start next Monday. Reply Well as you laid out the progression each letter (outside of D) is listed 4 times. Takes about 90min, 2h total including warm Have you looked at the full body template or monolith, or beyond or volume tap or any of the other 3 day templates? Otherwise, throw the day 3 movements on the other 2 days, do them as optional supersets and use the 33rd day to read a book/some other activity isis07734 August 30, 2015, 12:31am 3. Appreciate your I started at 397, so even at 2k a day deficit, I was still hitting 2k a day in calories (minus what I worked off lifting). Show Printable Version; Search. Romanian Deadlift (Barbell) 3 Sets. So in the 531 calculator, for the full body program, there's 3 different phases: Phase one, two and three. I wish I had found it sooner. However, you'll notice that you only have 2 big lifts each workout, and the rest are assistance/accessory exercises. Imagine it as a workout plan with 4 main exercises: squats, bench press, deadlifts, and shoulder press. Premium Powerups The Real Housewives of Atlanta The Bachelor Sister Wives 90 Day Fiance Wife Swap The Amazing Race Australia Married at First Sight The Real Housewives of Dallas My 600-lb Life Last Week Tonight with That way I can get that full upper-body pump on the first day, but then dedicate much more volume to pull only / push only upper days. 5/3/1 3 Day Template. Before getting the book, I was seraching through reddit and other sites about 531 and my conclusion was that the most proper, 'biblical' version is 4 day. 2: 2031: January 11, 2016 531 4 Lifts/Day, 2 x Day 1: 531 Workout; Day 2: Rest or Conditioning; Day 3: 531 Workout; Day 4: Rest or Conditioning; Day 5: 531 Workout; Day 6: Rest or Conditioning; Day 7: Rest Day; While you can add conditioning to your 531 Full Body Full Boring and Advanced 531. Coming off of a few months of LP doing starting strength, im wanna start doing the 531 full body template. Your workouts just end up staggered, and a cycle takes 4 weeks instead of 3 weeks. I personally do a 3 day full body split and try to hit only 2 movements per day with High Intensity, 4 total exercises, then some accessory work. My personal go-to template is I’ve always been concerned with trying the 3 day template because you’ll be missing one lift each week, so I’ve always stuck with 2 day templates or 3 day full body to maintain frequency. Requires more recovery but quite doable. I’ve been doing a 531 4-day with pyramid and I have found I get the best results with full body workouts on 3 days a week. Deadlift 531 Press 531 Fri. I was mostly curious about how people organized the PPL assistance after those main Tricep Rope Push Down (Cable) 3. Each cycle you add 5lbs (at most) upper and 10lbs (at most) lower to your training max. Search Forums. 5lbs x 2-3 reps / CGBP 8x2 / Squat 5RM weight + 5lbs x 1-2 reps, 90% x 5 reps / Chinups Deadlifting on Heavy day stopped working so I switched it to light day. 1 week. I also like how they prioritise the Press over the Bench. 531 BBB alternating lifts Squats 531 style Bench 5x10 Row 5x10 Any other accessories. My favorites right now are plate raises, any variety of pull-ups, and lunges. Here's a sample template: Day 1: Shoulders and Biceps. 1 hour 3x a week is full body strength training for sure. In the 531 2nd ed book I have, I see Jim Coming from a 5x5 program, I feel like my metabolism gets ramped up more by a "full body" routine / hitting multiple body parts per session rather than a split. If I’m busy in the summer playing sports, I may only do two full body days. Can you go into more detail? I've been trying out different ways to combine 531 and running/cycling. Right before quarantine my wife and I had our 2nd child so I found the only 3 day template that interested me. My goals are strength and hypertrophy. Day 3: Squats: 65%x5, 75%x5, 85%x5 OHP 5/3/1 Deadlift 5/3/1 Archived post. Bench 531 + 3x10 BBB and Deadlift 531 + 3x10 BBB + ASSISTANCE Rest Squat 531 + 5x10 BBB + ASSISTANCE Rest OHP 531 + 5x10 BBB + ASSISTANCE REST REST 531 1000% Awesome laid the framework for basically every three day full body program I've run since. You ideally want to train each muscle group at least 2 times per week. Bench Press 3 sets of 8-10 reps. PapaBear59. Does Wendler suggest accessory work or back work with this template, does anyone use this template and made customizations to include more back/accessory work? Squat 531 Bench 5x5 fsl Chin ups 3x10 - pull but there is a 4 days/ full body template if I remember correctly. Aim for 25-50 reps of a push, a pull, and a leg or core movement. You push extra tonnage with reps instead of load with 5/3/1. I loved Pervertor. I’d come into this off the back of running Fat Loss and Prep template and having some decent results off that template. -Trap Bar DL 531 AMRAP followed by 4 sets SSLx5-Dips 5 sets-Pullups 5 sets I quickly found with full body I cannot recover from Monday to Wednesday, especially with running or rucking for an hour on my off days Day 1 - primary squat, variation bench/dead Day 2 - primary dead, variation bench Day 3 - primary bench, variation squat Assistance for me is mostly just back/shoulders on days 2/3, with just abs on day 1 since I just don't feel like doing much assistance after a SBD day. Why I chose 1000% Awesome: I am in my late thirties doing weights for a few years & grapple three days/week. 2 minutes rest between sets. I also did a 3-day per week squat which I really enjoyed. The 4th day will fall on the next week. When converting BBB from 4-day to 3-day, he makes it fit into 3-weeks. Been really liking full body type stuff as of late and I will definitely look into running this. Deadlift Press So on and so forth. Powerlifting, Powerbuilding. g. Wendlers latest book 531 forever has like two dozen programs with notes on which would suit what lifter, but I’ve had great progress just shifting through triumvirate, bbs, bbb, before I Because this is a three day / week template and the volume is not as high as BBB, you can push the conditioning during this phase. Otherwise if I only wanted 5 reps I'd do them at 65% 70% 75%, the same weight as the first set of the Ive been running 531 for about a decade at this point. I’m doing this particular one and not one from the book. Adapted a mixed intensity 3 day routine I found. If you want to spend $10, the Strongerbyscience program bundle is probably the best bang for your buck out there. Typically want to use 80 Day 1 : SQ + OHP 531, supp: ohp Day 2: BP, supp: BP & DL fsl Day 3: DL, supp: bp &ohp And some assistance like pull-ups, chins, core work, curls and triceps, facepulls & bor (which I actually train pretty hard as it helps my bp a lot). Day 1 I would do the 5 reps and Day 2 I would do the 3 and 531. Right now im down to about a 800-1500kcal/day deficit (~800 on lifting days, ~1500 on non lifting) and ive added carbs back at workout time since i stalled doing 5/3/1, now things are progressing again nicely. Your 3rd day looks busy; 531 OHP, deadlift, and supplemental squats. The 5/3/1 Workout Program is built around Have some questions regarding the 5/3/1 Full Body training template. I’ll do that program that week. feels like I am lifting more heavier than regular fsl. I made a lot of progress on 531 and I liked the training philosophy, so I decided to stick with a 531 template when I wanted to go back on a cut in January and ended up going with 1000% Awesome. Harder runs on lower days and easier runs on upper days. But I’m getting evaluated for surgery soon and already pipe Is full body full boring recommended Im looking for a 531 program which could help me increase my lifts and also put on some size. Listing Doing PPL 5. On the second day I would do a drop set. Has anyone experienced with 531 full body and if so how was it for you ? Results ? Thanks in advance Right now I am running a 3 day leader as 3/5/1 with two T1s a day, PR sets, and 5x5 FSL. At the main lift on wednesday he writes: SQUAT - 5/3/1, 5's PRO or work up to TM x 3-5 Reps That simply means your first working weight of the day (65/70/75% depending on the week) is 3 day full body n-suns 531 . percentages are 90% of your max and working up; 3 days a week, full body strength program; 2 main lifts, first is performed Another 5/3/1 Program - My 3-Day Full Body Walrus "It’s called WALRUS Training because it is the fat, gross cousin to the Navy Seals. My real 1rm maxes 1x90kg military press 1x125 kg bench press 1x160kg deadlift 1x140kg squat So I decided to do the 531 squat press pull full body template 1 Little bit of background: been running tactical barbell 4 day template for as long as I can remember with DL/BP and SQ/OHP mostly with about 3 accessories each workout that compliment what compounds are for each day + pull-ups. Jim recommends 1 push 1 pull and 1 core for BBB at 25-50 reps each. 2: 2027: January 11, 2016 Beyond 531 Program (20 Week Routine) Jim Wendler 5/3/1 Coaching. Day 3. I would say you’ve picked some solid accessories, but I would probably always do the 5/3/1 lift as the first lift every day. Equipment. for opposit lift for upper body I try to follow first full body option which is BBS FSL. Full Gym. Day 2: Back. Squat This program uses the 5's Progression. 4 days a week, alternating upper 531 with lower BBB (5x10) sets and lower 531 with upper BBB sets. I own 5/3/1 forever and on page 146 is a full body template. Jim wrote it as a three day program for a reason. Don't try and optimize things to gain "max efficiency". I will use my garage rack & have devised When you say you have 3 days, do you mean you're going to run the 4 day version only doing 3 of the workouts in a calander week, stretching the cycle to 4 weeks, or the 3 day option in the book? Reply reply If I’m not on a specific protocol I like to lift 3x a week full body. Only keeping max effort sets seems to work perfectly for me, but starting out so heavy seems risky and difficult. 15 reps- It’s pretty close to what you are describing: 3 full body workouts per week, 5’s pro for main (anchor is 5/3/1+), and 80-85% sets for the supplemental work. Triceps Press Downs 1 set of 10-12 reps. At those percentages I'd maybe 8 reps, possibly 10. Squat, Push, Pull. 5. The recovery is great, I'm still making gains, and it feels good to do full body vs splits. Day 1 - Bench Press 5 PROs + Squat 10x5 FSL Day 2 - Deadlift 5 PROs + Press 10x5 FSL Day 3 - Squat 5 PROs + Bench Press 10x5 FSL Day 4 - Press 5 PROs + Deadlift 10x5 FSL 531 Advice to hit my goals 3day full body lower volume lower higher volume upper My plan is a combo of Five and Dime, Bodybuilder upper athlete lower, 1000% awesome. You could A three day full body routine would probably be ok. Results: Hard to say exactly. To me that is 100% certain. I do the 3-day full body Beyond 5/3/1 Full Body template as described in the book Beyond 5/3/1 "A/B" template as described in the Beyond 5/3/1 1. today was Squat, OHP, then 100 chins (I add 50 ab wheels and call it a day). Reply reply Top 1% Rank by size . Jim_Wendler February 15, 2016, 8:50pm The 3-Day Full Body Routine: The full body routine involves you doing full body workouts 3 times a week. Reply reply 1. Hi all, Seeing as my weights are dialed in and my enjoyment of the T1 and T2 sets, I was thinking of doing a full body 3 day a week version of this program. Just like where you put the bar I'm a cyclist so in-season I need to back off on lower body lifting volume. If you did something like 531 for beginners you would hit most lifts twice a week and probably not be too bad off. View Profile View Forum Posts Member Squat day: Seated OHP and Pull Ups Bench day: Lunges and SLDLs Deadlift day: Dips and Chest supported rows I also have a fourth day where I just do fun stuff like Bent press, heavy 3 rep chin ups, neck, and whatever else I feel like doing 0 reviews for 531 full body v3. Thread Tools. Looking to weightlifting 3-4x a week for 3 sets of 5 to 8 reps. 1. Leg Press (45 Degrees) 3 Sets. For the main lifts and supplemental, I’m using an 80% TM on my deadlift and 85% on everything else. The other days were Army PT for conditioning. Bigger Stronger Leaner. Full Body 1000% Awesome Template Review This week after finishing running Full Body 1000% awesome template for a total of 12 weeks I thought I’d chuck a review up. Strong and built. I usually either go for a 2-3 day full-body thing where day 1 is bench/squat and day 2 is press/deadlift, and the optional day 3 is just a bit more volume on Don't over think it, just do the normal 4 day on but on 3 days a week, and slip the last lift to the next day - i. Do the standard 531 4 workouts on a 3 day split. You alternate the workouts 3 non-consecutive days a week, if you have to miss one, no big deal you just do 2 workouts that week. Advertisement Coins. So in that 5 weeks you already have a deload. With 531 for Full body variation of 531 Boring But Big. If your recovery is suffering you have two options. 13: 7332: August 30, 2014 Posted by u/[Deleted Account] - 3 votes and 15 comments It's like 3 hours every day, to get there, warm up (~30 min), in the gym there are heaps of 5/3/1 full-body templates like 'Full Body, Full Boring' that are three days. I might just do: 1. Doing so will clarify Here's my idea for a 3-day full body routine (not actually my idea, but 531 100% awesome plus nSunsLP): Monday Deadlift 531 nSuns OHP 531 nSuns ss with back work Friday Squat 5x5 @85% Bench 531 nSuns ss with back work On off-days, running (like an easy 5k) plus core work you can do at the park (leg raises, L-sits, planks, etc. The 2 day a week 5/3/1 full body; Page 1 of 2 1 2 Last. I was really liking this routine to start with, but I started to get burnt out. Numbers have gone up on all lifts and physique has improved a lot. I also refer to it as being a Suburban Commando. 5 Reps. 5 sets for the assistance sets plus 531. 531 Bench + dropset with 2 plates for AMRAP / 5x10 OHP / 1x20+ Kroc Row / Row variation 2 / 3-5 sets arms Whether you run that as upper/lower or full body is up to you: Personally I prefer a full body split (squat/ohp and bench/deadlift). Reply reply Forever mentions running it as a 3 day program if it is too hard, in your experience, is running it 3 days or 4 days better? But that is the main reason I chose 531. 8 Reps--2. So, I decided to modify 531 BBB to have 2 extra days with some light volume. Walk/stretch/active recovery on off days. I am thinking of switching the FSL/SSL sets in the Pervertor template to another main lift so making every day a full body workout. 5s Pro SSL full body option with FSL opposite. I've hit a bunch of rep PRs so far. Day 4: Legs and Abs. 531 or 3x3 DL (3x3 bc I think the last set of DL fries the lower back) more I love to workout, but for the rest of the year and next i will have a complete week (work, study's, etc) and i remain with a total of 3 days in a week to go to the gym. Hi all. This is particularly effective on the 3 and 531 weeks. Linear Mode; Switch to Hybrid Mode; Switch to Threaded Mode; 05-03-2012, 04:15 PM #1. But this seems like a similar amount of volume to what I'm used to. But now I am keen on the idea of the Full Body routine to spread out the heavy lower body work. It's $40 but if you do this quiz on his website, it'll give you a code for 30% off. Read: least amount of exercises for max full body benefit in short amount of time Recommended 3 Day Full Body Workout routines? I'll only be able to go to the gym 3 days a week. That's a trap you want to avoid since it's easy to get carried away micro-managing stuff. Split squats day one, back squats day 2. 3. So, since I can’t do amrap sets with the other big lifts, I’m on a fairly miserable “custom” upper/lower split just to keep rebuilding the busted body. 5 and Dime is another great 3 day full body template. Big compound movements. 5 sets of 5-10 reps or something like that. 531 bench press 5x10 or 5x5 dips assist: ?? 3. Display. Its like this: First day (Low Reps - High Intensity) Deadlift 4 x 5 DB Lunges 3 x 8 Bench Press 4 x 6 Weighted Dips 4 x Just read 531 2nd edition. Been training for a year now and my bench is 280lbs. You can hit full body workouts 3x a week while still following the 3 main lifts a week principle. Reply reply I’m on one of the 3 day programs and floor press twice per week and do a close grip bench Hi there, 22M, currently making 8+ standalone BJJ sessions a week and thriving on 5/3/1. Reply reply More replies. jmeagle316 I've trained full body 2-4x per week for years now. Jim Wendler 5/3/1 Coaching. As a beginner, I can't seem to find a good full body workout out there. What’s more, you can take your current 5/3/1 program and start training Dear EVERYONE: stop trying to fit a year of training into a week! Just do the full body routine. I think a 5/3/1 3 day would be best for your goals since you can add in pullups and stuff and it's not squat every day. There's no indictor that it extends outward to 4-weeksonly that you use the pattern and squish it into 3, losing a couple slots. My maxes are currently 440Lbs deadlift 375 Squat, 300 Bench and 190 Press I feel I need some more practice on Squats, that’s why I’m eying the Fullbody template. OHP, 3x5 In beefcake the rows are super setted with upper body supplemental, your 5x10 and it’s chins on squat day and 100 face pulls on dl day. I started 531 about a year ago and was gradually exposed to JOKERs, FSL, Pyramids and BBB. Reset or deload (not programmed) after 3 weeks. Currently my lifts are: 237 bench/340 squat/395 deadlift (im 16, 5ft11, weigh 185 lbs). soldermizer89 • There a ton of 3 day full body templates in forever. 4. by Smokey. Now im wondering if i should be doing full body workouts instead of splits. Awesome progress and review. Additionally, he has deadlift/bench press on Monday and I'm currently doing a 3-day full body version of 531 described in the latest book, Forever 531. Or the BBB and split the lifts up. So I can understand why you only want 3x a week full body. If you don't understand some or any of this just read the 5/3/1 2nd Edition book. I would do the 5 reps at 65, 75, 85 week 1 and 75, 80, 85 week 2. I think it was along the lines of 3x8, 3x5, Fri: Bench 3 Mon: Deadlift 3 Wed: OHP 3 Fri: Squat 531 Mon: Bench 531 Wed: Deadlift 531 Fri: OHP 531 Hopefully that helps! Reply reply I do stick to 3 day programs and generally use full body (there are 17 varieties in forever) so it doesn't feel too long a break between e. I do regulate my volume and sometimes go easy on the assistance if i feel a bit more tired. But I was uncertain if 5x5/3/1 followed the same adjustments when converting to 3-day. Just do your 5/3/1 sets for one lift and do the opposite lift for your assistance work. If I were you I would try a cycle of this: Week One Day One Squat - 531 sets Bench - BBB sets. I wouldn't recommend push/pull/legs as a 3 days per week routine. Just do as accessories. I have browsed 531 beyond, read Jim’s website, and as of today own 2nd editionhere’s what I came up with as my workout for the next numerous cycles/months and I need some guidance to make sure I have a grasp on the principles of 531: Question:I know there are a lot of variables to this question but do you find that older lifters (over 55) respond better to full body training 2 days a week or focusing on one main lift a day 4 days a week?Answer:It doesn't matter at all - for any lifter. Squats/Deadlifts supersetted with push-ups/dips. But on a 3 day a week Day 1: dips, db rows, and back extensions (in hindsight it should have been single leg RDLs) Day 2: Hack squat, face pulls and db Arnold Press Day 3: Bulgarian split squats, incline db press, and barbell rows. Squat 531 Bench 531 Mon. I didn’t have enough energy to run on my off days. I don’t wanna leave power cleans out though, would it be okay to just do them first on the first day? A Power Clean 3 day full body workout . The beauty of BBB is the volume, and sweat, and sheer fear, Do a Squat, Do Just looking for people who have done the 5/3/1 Full Body programs and wanted to get your opinions on what you liked or didn’t like about running it. nSuns 5/3/1 Lifting Workout Program was developed by the Reddit user nSuns. I just wanted to see what versions are other people running? Are any of you doing BBB, FSL, or 5’s Pro? Which one seems to give you the most benefit? Jim - How does this plan look? Is this something I could stick to I used the full body routine phases 1-3 in the 2nd edition book when I finished playing lacrosse in college, and it is probably the best template that I have used. I'm currently doing BtM like this and it's going well. If you have any questions about the 5's Progression, please read Beyond 5/3/1 and/or 5/3/1 Forever. I don’t know if it was a full Below is one beginner modification that's permissible, and effective. Set a goal, and put in the time to achieve it. Hi guys. Made gainz but since i got a job i can only spend 3 days per week in the gym. I've had great progress with a 3-day full body routine. Jump to page: Results 1 to 10 of 15 Thread: 2 day a week 5/3/1 full body. Either eat more or lower the intensity of the assistance work or conditioning. What is the 5/3/1 Program? The 5/3/1 Program was developed by Jim Wendler who was an elite powerlifter with a squat of over 1000 pounds and big 3 total of 2,375 pounds. Right now I want to do the following: Monday Squat 3 sets of 5-10 reps (60% x 5, 65% x 5, 70% x 5) Deadlift 531, Jokers After that cut (to about 185), I bulked back up to 207ish on 531 BBB Leader/531 Anchor. 531 is a good pick, tons of info available online for free. That’s 16 sets with warmup for me and takes like 45 mins. 531 squat 5x5 fr squat (easier on lower back) assist: ?? 2. If I only had 3 days a week to lift, either 3 day full body or upper/lower, both with a day of rest in between 5/3/1 Beach Body Challenge: Weeks 1-3 Week One Monday. There are also some 531 programs laid out in forever specifically for 3d/w 4 day per week full body. squat/box squat, trap bar DL, power clean. No reviews I was always a 3 day full body guy, or 4 day upper/lower, maybe PPL guy, but recently became a 6 day daily gym guy (off day I'd go for sauna) and am loving it. Rows + Lunge/Bulgarian + core B: Main: 1. Since switching back to HLM, I’m better able to run and my lifts are feeling much Alternative 3 Day Full Body Workouts I’m a really busy working Dad, and 3 days is the most I can be in the gym every week. For those of you who've read Jim Wendler's 5/3/1 book, this might seem like a dumb question but there's something a bit unclear to me about the the explanation of the full body variant of the 5/3/1 program. e 5/5/5 on Mon/Wen/Fri/Mon then 3/3/3 on Wen/Fri/Mon/Wen. Then I did reddit ppl and played basketball a lot. It’s a simple 3 day/week training program with that allows you to train the entire body every workout. Being intermediate, would building the monolith be a good one? Reply reply There is more than 20 full-body templates in forever, not afraid of lacking a decent one haha Reply reply Okay. 5s pro and FSL 5x5 is all the rage these days from what I gather as well as leader/anchor programming. 3/4 day full body. Hi everyone! I’m hoping someone can help with suggesting a minimalist 3 day full body programme have enough time for a 45 min-1hr workout in the gym 3x per week. I'd try a two-weekly progression first like 531 for beginners has. When Im free from work I want to be able to train every day, this will be hard with a full body program, I think. Related: Jim Wendler’s Building the Monolith, 5/3/1 Glossary 5/3/1 Books 5/3/1 Forever by Jim Wendler. I no longer compete in powerlifting and do other things in my life beyond the gym - 3 or 4 days is likely great for most people. Thoughts? 3-day full body routines are new to me (pretty much always done 6 day PPL). Use big lifts on one day and accessories on the other eg: deads day one, RDL’s day two. Squatting 3 days a week is great. Celebrity. Minimum 5 sets per muscle group. Aux included push press and It is 3 days a week and full body, and let’s you push conditioning harder. Intermediate. Program Overview. Volume is a tad High, luckily it's already the I have the 531 2nd edition and the beyond 531. I lift 3 days a week and condition 3 days a week. I try to do one push, one pull and one leg/core assistance exercise every training day. Bent Over Row (Barbell) 3 Sets. A "7th week deload" is called that because the 4 day progression takes 3 weeks so if you do 2 cycles of 3 weeks and then deload its on the 7th week. Pull-Up (Bodyweight) 4 Sets. Accessory volume is similar. This is not precisely correct. I ran 531 (multiple templates) for 8 years straight then took about 1. 10 Reps-3. 90 Day Fiance; Wife Swap; The Amazing Race Australia; Married at First Sight; Question about 531 Full Body Phase . The PR set is done at 85/90/95%. The Progress stalled. Question is, what are the pros and cons of the 3 day vs 4 day programs? Would the extra frequency of a Run a full body routine. 8 Reps-4 I'm doing 531 full body 17 for my strength work (and starting stupid light) and then practicing the Olympic lifts with mostly singles and doubles 3 times a week on completely separate lifting sessions (doing an hour long oly session during lunch and a 40 minute strength session after work). New comments cannot be posted and votes cannot be cast. The Real Housewives of Atlanta The Bachelor Sister Wives 90 Day Fiance Wife Swap The Amazing Race Australia Married at First Sight The Real Housewives of Dallas My 600-lb Life Last Week Tonight with John Oliver. Calf Raises 1-2 sets of On page 68 of 5/3/1 Forever, Jim details a 3 day full body routine that includes a PR set followed by a widowmaker. This may be an exercise in futility, but I like the fundamentals of this program; lots of That’s a great split! I kept each day full body, but also tend towards only utilizing 2 accessories that are in an opposite category to the main or supplemental lifts. Works like a charm for me. I like the 3 day layout and it allows me to hit everything while also focusing on my conditioning. Day 3: Chest and Triceps. Pec Deck (Machine) 4 Sets. I have been running 531 variants for over a year and am in the best shape of my life. Regular 5/3/1 would have you add 5 pounds to the presses and 10 pounds to the squat and deadlift after 4 weeks, but regular 5/3/1 also involves a monthly cycle and the full-body program is obviously weekly. Template Review one push one pull. 5 years off due to children so this is my first Medium: Bench 5RM weight + 2. I just benched, squatted and rowed 2x per week. 531 is a full body 3-4 day a week program. 1 article (I'd rather not jump into the 1. That means a 5 day, 3 day, 1 day and deload day. Squat 531 Bench 531 Wed. advise against the 85% supplemental I’m currently doing unless you’re a more advanced lifter—I’ve been doing 531 for almost a decade now so I’m very in tune with Yeah. Stop when they feel grindy. Need some advice/suggestions. 5: 2061: August 19, 2016 Home ; Categories ; Guidelines ; Terms Posted by u/No-Commission-8120 - 5 votes and 5 comments Deadlift 531+fsl Overhead press 531+fsl Assistance day 3 Squat 531+fsl Bench 531+fsl Assistance For monday and friday you use the same %, so every lift progress at the same rate. Once your schedule frees up you can look to a more time consuming plan. Bench Press (Barbell) 3 Sets. It's a subtle, easy way to add in some extra work on the main lifts without I started a variation of the 5/3/1 full body version. Day 1) push - bench presses, squats, OHP, etc Day 2) pull - deadlifts, pull downs, pull ups, curls, etc Day 3) repeat day 1 Next week day 1) repeat day 2 I'm not saying having push and pull on the same day is bad, but I think for a full body workout you're giving muscle recovery time Full body split 3 days example. 531 for beginners has a lot of strength work, the entire supplemental protocol (FSL) and 531 work, that I'm not really interested in. Soit’s 531 percentages for twice per workout in ABA, BAB format: Mon. 8 exercises just seemed like a lot to try to fit in one session. BP, 10r at 50% Assistance: 3. Same numbers and progressions as whatever 531 version I’m running. I wanted to try SSL to increase strength but I only have 3 days a weeks to train. 00 / 5. My main concern with 3 day full body is that you need at least 72 hours for a muscle to recover. I trained 6 days a week as a student for 1 yr. 0 coins. In off-season I swing back to the normal program. Day Two Deadlift - 531 sets Press - BBB sets. What do these phases mean? I have not come across of it in Wendler's articles apart from the hypertrophy and strength phase. I love full body templates Jim Wendler posted a 5/3/1 variation for a beginners percentages are 90% of your max and working up 3 days a week, full body strength program 2 main lifts, first is performed in standard 5/3/1 fashion, second is performed with 3 sets of 5 starting at 55% of your 1RM (weight increases 10% each set) [] 531 full body v2. 531 Beginner Prep school, it's 2 workouts with 2 main lifts each day (squat and bench or DL and military press), all on a timer, and the assistance consists of 4-exercise circuits. E. I have not read the Forever book since I live outside the States and there is no e-book. If you take BBB as is written with the Workouts take the full 50 minutes I give them and in Jim's writeup he gives a pass on all movements except the first 3 so I take him up on that; e. The order of exercises are as follows (T1 and T2 swap each time the workout comes back round): I had the opposite experience. 3 day full body with supersets Also, I've bought the book '531 forever' and Jim says there that 3 days routine for BBB is better than 4 days. 1 Set. 0. Reply reply Heysundae The best option seems to be the 5/3/1 full body workout (since I already spent the money on his book), but it seems pretty squat heavy (squats on all 3 days, with 1 day being heavy). When using 5/3/1 I would not train full-body 4 days a week. Anyone have a routine they recommend to help stimulate hypertrophy? GZCLP or 531 for Beginners, as to be found in the wiki Hi! I used to do the 2-day MMA-template and the 3-day full bodylike 5 years ago when I was doing martial arts. Squats 3 sets of 8-10 reps. Superset everything, using unrelated exercises or agonist/antagonist pairings. The programs that i see here (for an intermediate level) don't use a 3 day week workout so it's hard for me to follow any that is around 4 or 5 day. As far as programming, it's usually 531 or Strongerbyscience 2. Didn’t have enough frequency to keep my squat technique fresh, and just felt weak all the time. There’s even an app, but doesn’t give assistance I started a variation of the 5/3/1 full body version. Rows 3 sets of 8-10 reps. I just wanted to see what Jim Wendler posted a 5/3/1 variation for a beginners. This seems like good option for me. Want to do BBB? Do 5x10 for squat, bench, and OHP supplemental. Level. Currently trying out advanced 531 along with 531 progression on both Weighted pull ups and Rows. Email me if interested. 1. alexsimm1 April 27, 2014, 531 3 Day Question. So instead of missing a day or two and only getting 2 of 4 main lifts. Okay to the program. Day 1 - Primary SBD Day 2 - Secondary D/tertiary B Day 3 - Secondary SB I don't care about press, but that can be swapped in for A place to discuss all 5/3/1 variants, related training, techniques, and fitness considerations. But makes sure everything got hit and I’m The Real Housewives of Atlanta The Bachelor Sister Wives 90 Day Fiance Wife Swap The Amazing Race Australia Married at First Sight The Real Housewives of Dallas My 600-lb Life Last Week Tonight with John Oliver Day A: Squat 5/3/1+ Bench 5s PRO 50 push 50 pull 50 core Day B: Loads of the 3 day full body from forever 1000% awesome for each lift and bbb or bbs or 5xssl/fsl or wm also for each lift and with the anchor 5s pro or 531 + 5xfsl for each for assistance its the usual warnings regarding bbb/bbs, no set rep ranges, just be sure to do some nSuns 531 Explained. Not really focusing on getting stronger during ppl, just wanted to recover my beat up body and not push the main lifts as ATM my workouts are looking like: Squat day: 531 Squat sets, big but boring squat sets, front squats, leg press Bench day: 531 bench sets, big but boring bench sets, incline dumbbell press, barbell rows I've been using full-body programmes with an upper and lower main lift each day since I've been using this style of assistance work, so it 3 days: Pick a full body 4 days: PHUL or 531 5 Days: PHAT or 531 BBB 6 days: PPL Reply reply Day 1 - push, day 2 - pull, day 3 rest, day 4 - legs, day 5 - rest, and then repeat. Good clean reps. He took the fundamentals of Wendler’s 5/3/1 and Sheiko’s program and amalgamated them to create this workout routine. 4 version with FSL/Joker sets straight away) The full body template seems solid and even Wendler claims it is his 2nd most popular template after BBB. Day Three Squat - BBB sets Bench - 531 sets. It'll stretch out the cycle to 5 weeks, but 531 has always been about sustainably long term results. It works really well. I doubt once I finish that 2 leaders I’ll run a full body again. For instance: Bench 5/3/1, OHP BBB Deadlift 5/3/1, Squat BBB OHP 5/3/1, Bench BBB Squat 5/3/1, DL BBB 531 Full body . '5/3/1 for beginners' is a good one. The latest in the 5/3/1 series, 5/3/1 Forever So, for the 3-day 5/3/1 for beginners are you doing the same cycle of 5x5, 3x3, 5/3/1 each week? Or just 5/3/1 every week? I personally do a 531 Full body full boring template right now, and I'm loving it. I prefer 3 day full body routines. I'm so used to full body routines that I dislike having to wait next week to finish it. 531 full body split . Nothing is wrong with full body workouts. My own bastardization but was pretty fun and got 3 full body workouts in a week this way and just kept alternating. Bbb full body from the forever I've been doing a 3 day full-body routine for a couple of months now. I'll have two workouts meaning I'll do workout A twice the first week and workout B twice the second week. lnuytaz wxk jefcwab gxugmr hlyexn vqvnv rwiuo fzj fsfbvg einryj