5/3/1 for Hardgainers

Program Description

Push assistance: Dip, push-up, or dumbbell bench/incline/press (choose one) – 50-100 total reps Pull assistance: Pull-up, row, lat pulldown, inverted row, curl, shrug (choose one) – 50-100 total reps Single leg / core assistance: Any abdominal, low back, single-leg movement, kettlebell swing, kettlebell snatch (choose one) – 50-100 total reps https://www.jimwendler.com/blogs/jimwendler-com/5-3-1-for-hardgainers

Program Overview