5/3/1 Beginner with Accessories

Strength training using 531 method

On the main compound lifts, do amrap with the prescribed rep count as the minimum for the top set, I.e. 5+ on top set for week 1 etc. 

For reps on accessories at RPE - add weight ascending to a top set, I.e. 12 @100, 10 @120, 8 @140 etc.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Single Arm Tricep Extension (Cable)

Dip (Assisted)

Deadlift (Barbell)

Hamstring Curl

Romanian Deadlift (Barbell)

Back Extension

Bench Press (Paused)

Underhand Lat Pulldown

Wide Grip Lat Pulldown

High Row

Barbell Row

Squat (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

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