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5/3/1 advice and help please!10441

Crod1624 private msg quote post Address this user
hey guys im currently creating a routine which incorporates 5/3/1 and upper lower hypertrophy i would really appreciate some knowledge but yea here is what i made up wanted to see what you all thought of it thanks

Upper (A)
Bench press 5/3/1
Dumbell press 3x-10
BB row 4x8-10
Side laterals 4x10-12
Fly 3x12-15
Horizontal chest supp row 3x10-12
Tripushdown 3x12-15
DBcurl 3x12-515

Lower (A)
Squat5/3/1
Hack sqt 4x10-12
Lying leg curls 3x10
single leg press 3x12
Calf raises 3x12

UPper (B)
Military press 5/3/1
Incline BB press 3x10-12
Pulldowns 4x12-15
Cable flys 312-15
Dumbell row 3x8-10
Dips 3x12-15
Hammer curl 3x12

LOwer (B)
Deadlift 5/3/1
front sqt 3x8
leg ext3x15
legcur 3x12
calf ext 3x15


Weak point train day
arnold press 3x12
Side laterals 3x10-12
ropepushdowns 3x10-12
single arm pushdown 2x15

REST 2 DAYS A WEEK

THanks guys appreciate your help.
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BaiTu private msg quote post Address this user
When you say 5/3/1 plan do you mean the Wendler 5/3/1 plan?

Why are you doing this? What are your goals?

I see you're not doing deadlifts. Why?
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Crod1624 private msg quote post Address this user
Quote:
Originally Posted by BaiTu
When you say 5/3/1 plan do you mean the Wendler 5/3/1 plan?

Why are you doing this? What are your goals?

I see you're not doing deadlifts. Why?


Sorry for got to write my lower B and im trying to build strength and size on this off season i want to compete in 2014 for physique comp and maybe get into powerlifting also in 2014
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BaiTu private msg quote post Address this user
Personally I think it's too much volume and too many exercises, but that's just me.

Maybe it will work for you. It's probably just fine.

If you're doing 5/3/1 and going hard, I strongly advise you to remember to use a deload week.
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SRorhrbac0808 private msg quote post Address this user
If your goal is to compete in physique maybe you should pick more of a traditional bodybuilder program route for this.
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mikew private msg quote post Address this user
Bro gotta check out RJ Perkins PHD4.

This workout combines 531 and PHAT.

The difference between PHD4 and what you propose is that PHD4 puts ALL the compound lifts on Mon & Tues which leaves more room for hypertrophy/speed stuff later in the week. This approach gets at what @SRorhrbac0808 is saying..
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mikew private msg quote post Address this user
Here's the link to PHD4:

http://www.muscleandstrength.com/workouts/phd-4-rj-perkins-power-hyper-deload-training.html

I recommend switching incline for flat bench but besides that it's a good routine. Biggest challenge for me is to get in the gym 5 days per week.
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SRorhrbac0808 private msg quote post Address this user
^Yes, Mike thanks!!! Totally forgot about recommending PHD4 haha. That is a great program!!! I ran it my entire cut and got stronger!!! Good shitttttttt
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