5/3/1 + Heavy accessory work

Build Muscle

3 weeks / 4 days per week

Basic 5/3/1 with solid accessory work

Reviews

0 reviews

Week 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Chin-up

Assistance

4 x 8 reps

Chest Dip

Assistance

4 x 8 reps

Crunch

Assistance

5 x 10 reps

Curl

Assistance

4 x 12 reps

Standing • Extension

Assistance

4 x undefined reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bulgarian Split Squat

Assistance

4 x 8 reps

Close Grip • T-bar Row

Assistance

5 x 10 reps

Push-Up

Assistance

4 x 5 reps

Hammer Curl

Assistance

4 x 10 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Chin-up

Assistance

5 x 10 reps

Close Grip Incline Bench Press

Assistance

4 x 8 reps

Prone Incline Curl

Assistance

4 x 12 reps

Press

Main

5 x 65%

5 x 75%

5 x 85%

Lateral • Raise

Assistance

5 x 15 reps

Bulgarian Split Squat

Assistance

4 x 8 reps

Incline Row

Assistance

4 x 10 reps

Seated • Curl

Assistance

4 x 10 reps

Triceps Extension

Assistance

5 x 10 reps

Week 2

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Chin-up

Assistance

4 x 8 reps

Chest Dip

Assistance

4 x 8 reps

Crunch

Assistance

5 x 10 reps

Curl

Assistance

4 x 12 reps

Standing • Extension

Assistance

4 x undefined reps

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bulgarian Split Squat

Assistance

4 x 8 reps

Close Grip • T-bar Row

Assistance

5 x 10 reps

Push-Up

Assistance

4 x 5 reps

Hammer Curl

Assistance

4 x 10 reps

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Chin-up

Assistance

5 x 10 reps

Close Grip Incline Bench Press

Assistance

4 x 8 reps

Prone Incline Curl

Assistance

4 x 12 reps

Press

Main

3 x 70%

3 x 80%

3 x 90%

Lateral • Raise

Assistance

5 x 15 reps

Bulgarian Split Squat

Assistance

4 x 8 reps

Incline Row

Assistance

4 x 10 reps

Seated • Curl

Assistance

4 x 10 reps

Triceps Extension

Assistance

5 x 10 reps

Week 3

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Chin-up

Assistance

4 x 8 reps

Chest Dip

Assistance

4 x 8 reps

Crunch

Assistance

5 x 10 reps

Curl

Assistance

4 x 12 reps

Standing • Extension

Assistance

4 x undefined reps

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bulgarian Split Squat

Assistance

4 x 8 reps

Close Grip • T-bar Row

Assistance

5 x 10 reps

Push-Up

Assistance

4 x 5 reps

Hammer Curl

Assistance

4 x 10 reps

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Chin-up

Assistance

5 x 10 reps

Close Grip Incline Bench Press

Assistance

4 x 8 reps

Prone Incline Curl

Assistance

4 x 12 reps

Press

Main

5 x 75%

3 x 85%

1 x 95%

Lateral • Raise

Assistance

5 x 15 reps

Bulgarian Split Squat

Assistance

4 x 8 reps

Incline Row

Assistance

4 x 10 reps

Seated • Curl

Assistance

4 x 10 reps

Triceps Extension

Assistance

5 x 10 reps

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