With the 5/3/1 core but adding 2 bro days for total strength and size. These two bro days are meant to fill in any weak points. In this case I’m doing arms and forearms. This program uses rest pause on AMRAP sets. After finishing take 15 deep slow breaths and do more. Repeat 3 total times in. Each exercise after last AMRAP set preform loaded stretches on each muscle group. Do 30 breaths for squats.