Age: 34
Height: 6’1”
Current Weight: 174
Goal Weight: 190lb (then deciding on whether to maintain or continue to lean bulk to 200lb)
Intermediate lifter after 3 years of mostly consistent training and too many years of inconsistent training. I’ve been doing some form of 6 day PPL split for most of those 3 years (5-7 day fuckarounditis split before that), but I like the idea of 5/3/1 since it’s a programmed version of what I’ve been doing whenever I stall.
I hit (my lagging) calves, neck, and arms (primarily forearms) every workout because they need the volume.
PPL
Bench Press
5/3/1
Close-Grip Bench
3x10 FSL
Overhead Press
3x10 FSL
Accessories/Calves+Neck+Arms (weekly linear progression)
Donkey Raise
5x20 @ 60% 1rm
Neck Flexion
5x15 @ 65% 1RM
Reverse Barbell Curl
5x10 @ 70% 1rm
PPL
Yates Row
5/3/1
Neutral Grip Pull-up
3x10 FSL
Sumo Deadlift
3x10 FSL
Accessories/Calves+Neck+Arms (weekly linear progression)
Seated Calf Raise
5x20 @ 60% 1rm
Neck Extension
5x15 @ 65% 1rm
Barbell Curl
5x10 @ 70% 1rm
PPL
Squat
5/3/1
RDL
3x10 FSL
Single Leg Extension
3x10 FSL
Accessories/Calves+Neck+Arms (weekly linear progression)
Standing Calf Raise
5x20 @ 60% 1rm
Barbell Shrug
5x15 @ 65% 1RM
Wrist Curl
5x10 @ 70% 1rm
PPL
Overhead Press
5/3/1
Close-Grip Bench
3x10 FSL
Bench Press
3x10 FSL
Accessories/Calves+Neck+Arms (weekly linear progression)
Donkey Raise
5x20 @ 60% 1rm
Neck Flexion
5x15 @ 65% 1RM
Reverse Barbell Curl
5x10 @ 70% 1rm
PPL
Deadlift
5/3/1
Neutral Grip Pull-up
3x10 FSL
Yates Row
3x10 FSL
Accessories/Calves+Neck+Arms (weekly linear progression)
Seated Calf Raise
5x20 @ 60% 1rm
Neck Extension
5x15 @ 65% 1rm
Barbell Curl
5x10 @ 70% 1rm
PPL
Sumo Squat
5/3/1
Barbell Hack Squat
3x10 FSL
Lying Hamstring Curl 3x10 FSL
Accessories/Calves+Neck+Arms (weekly linear progression)
Standing Calf Raise
5x20 @ 60% 1rm
Barbell Shrug
5x15 @ 65% 1RM
Wrist Curl
5x10 @ 70% 1rm
Height: 6’1”
Current Weight: 174
Goal Weight: 190lb (then deciding on whether to maintain or continue to lean bulk to 200lb)
Intermediate lifter after 3 years of mostly consistent training and too many years of inconsistent training. I’ve been doing some form of 6 day PPL split for most of those 3 years (5-7 day fuckarounditis split before that), but I like the idea of 5/3/1 since it’s a programmed version of what I’ve been doing whenever I stall.
I hit (my lagging) calves, neck, and arms (primarily forearms) every workout because they need the volume.
Monday
PPL
Bench Press
5/3/1
Close-Grip Bench
3x10 FSL
Overhead Press
3x10 FSL
Accessories/Calves+Neck+Arms (weekly linear progression)
Donkey Raise
5x20 @ 60% 1rm
Neck Flexion
5x15 @ 65% 1RM
Reverse Barbell Curl
5x10 @ 70% 1rm
Tuesday
PPL
Yates Row
5/3/1
Neutral Grip Pull-up
3x10 FSL
Sumo Deadlift
3x10 FSL
Accessories/Calves+Neck+Arms (weekly linear progression)
Seated Calf Raise
5x20 @ 60% 1rm
Neck Extension
5x15 @ 65% 1rm
Barbell Curl
5x10 @ 70% 1rm
Wednesday
PPL
Squat
5/3/1
RDL
3x10 FSL
Single Leg Extension
3x10 FSL
Accessories/Calves+Neck+Arms (weekly linear progression)
Standing Calf Raise
5x20 @ 60% 1rm
Barbell Shrug
5x15 @ 65% 1RM
Wrist Curl
5x10 @ 70% 1rm
Thursday
PPL
Overhead Press
5/3/1
Close-Grip Bench
3x10 FSL
Bench Press
3x10 FSL
Accessories/Calves+Neck+Arms (weekly linear progression)
Donkey Raise
5x20 @ 60% 1rm
Neck Flexion
5x15 @ 65% 1RM
Reverse Barbell Curl
5x10 @ 70% 1rm
Friday
PPL
Deadlift
5/3/1
Neutral Grip Pull-up
3x10 FSL
Yates Row
3x10 FSL
Accessories/Calves+Neck+Arms (weekly linear progression)
Seated Calf Raise
5x20 @ 60% 1rm
Neck Extension
5x15 @ 65% 1rm
Barbell Curl
5x10 @ 70% 1rm
Saturday
PPL
Sumo Squat
5/3/1
Barbell Hack Squat
3x10 FSL
Lying Hamstring Curl 3x10 FSL
Accessories/Calves+Neck+Arms (weekly linear progression)
Standing Calf Raise
5x20 @ 60% 1rm
Barbell Shrug
5x15 @ 65% 1RM
Wrist Curl
5x10 @ 70% 1rm