Quick & Dirty Summary on 5/3/1 5/3/1 was originally created by Jim Wendler The load you will be lifting on the big four (and when I say big four I mean the overhead press, bench press, squat and deadlift) will be based off of 90% of your 1 rep max (1RM). One cycle of 5/3/1
Tag: workout split for building muscle
This routine is for someone who has finished doing a 5×5 or Starting Strength style routine after 6 months and either has stopped progressing or wants to try a new routine. This routine is good for building both strength and mass. Monday – Lower Strength-focus Squat 3 x 4-6Deadlift 3 x 3-5Leg Press 3 x
I like to split this one up as: Chest/Back, Shoulders/Arms and Legs. So the set up will be similar to a push/pull/leg routine. If you can’t do chin ups or pull ups do lat pulldowns. If you can’t do barbell or dumbbell rows do seated cable rows. Examples Chest/Back: Bench 3 x 8-12 Incline DB
PPL or Push/Pull/Legs Routine. Is simple push days you work all the push muscles ie chest, triceps and shoulders. Pull days are back and biceps — the “pulling” muscles. Leg days are simple you work the legs. Examples 3 Day/Week Note: this is not an optimal routine but may function well enough for a novice.