5/3/1 For Bodybuilding (1)

Started with 85% Training Max. Will add 5 - 10lbs to the max each cycle depending on strength progression.

"The main movement stays the same and keeps strength in the program. This allows you to progress from week to week and actually get stronger, something lacking in about 99% of non-assisted bodybuilders' routines.

When you push the assistance in the program below, keep the reps on the final set to just the bare minimum or just slightly over.

For conditioning, I highly recommend 30-40 minutes of walking every day. Yes,  walking. If you're asking why something so non-strenuous: if physique goals are your only concern, do not let the conditioning take away from your recovery."

https://www.jimwendler.com/blogs/jimwendler-com/101075206-5-3-1-and-bodybuilding

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Week 1

Week 2

Week 3

Overhead Press (Barbell)

OHP - Shoulders & Biceps

Squat (Barbell)

Squat - Legs & Abs

Bench Press (Barbell)

Bench - Chest & Triceps

Stiff Leg Deadlift

Deadlift - Back

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