5/3/1 with weighted pull ups

5/3/1 for main lift progression, weighted pull ups 2 times a week plus volume day. Once rep range is completed increase weight. Add in weak point exercise if recovery is good.

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Week 1

Week 2

Week 3

Overhead Press (Barbell)

Pull-Up (Weighted)

Overhead Tricep Extension (Cable)

Lateral Raise (Dumbbell)

Pec Deck (Machine)

Decline Crunch (Weighted)

Squat (Barbell)

Front Squat (Barbell)

Leg Extension

Incline Curl (Dumbbell)

Hanging Knee Raise

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pull-Up (Bodyweight)

Skull Crusher (Barbell)

Chest Supported Row (Machine)

Russian Twist (Dumbbell)

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Bicep Curl (Barbell)

Bicep Curl (EZ Bar)

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