5-3-1 Boring But Big

Feel free to add more accessory work. I run an fsl set of 10 after the heavy bench and overhead press. I usually substitute front squats and behind-the-neck presses on the 5x10 days for variation (using the same percentage).

Deload every training cycle or or two. Or not. I’m not your mom. Good luck!

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Week 1

Week 2

Week 3

Squat (Barbell)

Deadlift (Barbell)

Hammer Curl (Dumbbell)

Back Extension

Overhead Press (Barbell)

Bench Press (Barbell)

Bent Over Row (Barbell)

Dip (Weighted)

Hanging Leg Raise

Tricep Extension (Cable)

Bicep Curl (Barbell)

Lateral Raise (Dumbbell)

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