I've been following the 5/3/1 now for almost 10 months, and it has been working very well for me. I occassionally change my assistance work around, and this time I decided to focus on 'bodypart' type training as my assistance work. I haven't trained that way in over 5 years; it's been either full-body, or upper/lower type training. Here's my plan (The "/" exercises are supersets):
Squat day - legs
front squat: 5 x 10
Either hack squats or bulgarian split squats: 3 x 10
Bench day - chest and biceps
DB incline press: 5 x 10
DB flies/pushups: 3 x 10
BB curls/DB curls: 3 x 10
Deadlift - Back
Pullups or chinups: 5 x 10
BB rows/cable rows: 3 x 10
OH Press - shoulders and triceps
OH Press: 5/3/1
DB Press: 5 x 10
Lateral raises/front raises: 3 x 10
Close grip bench/skull crushers: 3 x 10
I'd change it up a bit, but if it's working for you, why bother?
Basically, you have a leg day, a chest day, a back/pull day and a shoulder day. Personally, I think it's a bit much and you're also missing some things that could really help. The biggest lack is hamstring work. Hammie work really helps on squats and deads.
Give chalk a chance.
49 years old
Thanks for the suggestion. You are right, it is lacking hamstring work. Come to think of it though, I never really had much direct hamstring work. Occassionally I'll do SLDL's or RDL's or good mornings, but I'm never very consistent with them. Squats really hammer my hamstrings...and the front squats and hack squats kill my quads. Bulgarian split squats just kill everything in my legs!
The reason I want to give this a shot is because I've been wanting to step back from the strength/movement based training for a little while and experiment with some split/isolation type stuff. I know bodypart splits are supposedly crap, and diet is what dictates how you look....that's according to everything I read on the internet. But I look at how the people at my gym that think that bodypart split training is the only way to train (multiple exercises for each muscle group, and they call it 'chest day' and 'back day', etc...), and they simply look different then the guys who train for strength. Anyone with low bodyfat is going to look good of course, but there is a noticable difference in the physiques of those who train for strength or sports, and those who train solely for physique. The bodypart split guys just seem to have that bodybuilderish look. I'm not dropping strength training altogether or anything, but for right now I'm interested in focusing on purely asthetics. The 5/3/1 and my assistance work has been working well for consistent strength gains and overall size gains....but I'm thinking that if I switch up my assistance work to focus on isolating each individual muscle group and hammer them hard, then my overall physique will change. Just a thought.
I will continue with the 5/3/1 progression for the main lifts though, that is working well, and I don't plan on changing that part of it.
I really like the set up I am using now which is...
Day 1 (quad dominant, hamstring accessory, calves, abs can go here too)
Good morning or Pull Through or Leg Curl, etc..
Day 2 (horizontal push / pull and biceps)
Low incline DB press
BB or DB Rows
Day 3 (hamstring dominant, quad accessory, calves, abs)
Bulgarian Split Squat or Front Squats, or Lunges, leg extensions
Day 4 (vertical push / pull and triceps)
seated DB press
Pull Up or chin ups
Things have been going really well so I don't plan on changing this general layout. Or if you wanted to go all out and spend some cash you could have Allen Cress to make you a custom routine just for your body type, experience, goals, etc...
No need to do this, but give it a shot if it is what you want to do.