Results 1 to 7 of 7

Thread: Please critique my 5/3/1 with 'bodypart split' assistance routine

  1. #1
    Senior Member brihead301's Avatar
    Join Date
    Sep 2007
    Location
    Philadelphia, PA
    Posts
    4,564

    Please critique my 5/3/1 with 'bodypart split' assistance routine

    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

    Squat: 5/3/1
    front squat: 5 x 10
    Either hack squats or bulgarian split squats: 3 x 10
    abs

    Bench day - chest and biceps

    Bench: 5/3/1
    DB incline press: 5 x 10
    DB flies/pushups: 3 x 10
    BB curls/DB curls: 3 x 10

    Deadlift - Back

    Deadlift: 5/3/1
    Pullups or chinups: 5 x 10
    BB rows/cable rows: 3 x 10
    abs

    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

    Thanks!
    How to Find Your Dream Job
    My personal blog/website dedicated to giving answers on the age old question - how to escape the "rat race". I now play guitar for a living!

  2. #2
    The Flyfisher rbtrout's Avatar
    Join Date
    Oct 2005
    Location
    So. Cal.
    Posts
    2,154
    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

    665 squat
    700 deadlift
    325 bench

  3. #3
    Senior Member brihead301's Avatar
    Join Date
    Sep 2007
    Location
    Philadelphia, PA
    Posts
    4,564
    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.
    How to Find Your Dream Job
    My personal blog/website dedicated to giving answers on the age old question - how to escape the "rat race". I now play guitar for a living!

  4. #4
    Senior Member ELmx479's Avatar
    Join Date
    Oct 2008
    Posts
    1,746
    I really like the set up I am using now which is...

    Day 1 (quad dominant, hamstring accessory, calves, abs can go here too)
    Squat
    Good morning or Pull Through or Leg Curl, etc..
    Calf work
    Ab work

    Day 2 (horizontal push / pull and biceps)
    Bench press
    Low incline DB press
    BB or DB Rows
    Bicep work

    Day 3 (hamstring dominant, quad accessory, calves, abs)
    Dead Lift
    Bulgarian Split Squat or Front Squats, or Lunges, leg extensions
    Calf work
    Ab work

    Day 4 (vertical push / pull and triceps)
    OH Press
    seated DB press
    Pull Up or chin ups
    Tricep work


    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...

  5. #5
    Moderator joey54's Avatar
    Join Date
    Jan 2001
    Location
    Palmyra, PA
    Posts
    5,730
    No need to do this, but give it a shot if it is what you want to do.

  6. #6
    Senior Member brihead301's Avatar
    Join Date
    Sep 2007
    Location
    Philadelphia, PA
    Posts
    4,564
    Quote Originally Posted by ELmx479 View Post
    I really like the set up I am using now which is...

    Day 1 (quad dominant, hamstring accessory, calves, abs can go here too)
    Squat
    Good morning or Pull Through or Leg Curl, etc..
    Calf work
    Ab work

    Day 2 (horizontal push / pull and biceps)
    Bench press
    Low incline DB press
    BB or DB Rows
    Bicep work

    Day 3 (hamstring dominant, quad accessory, calves, abs)
    Dead Lift
    Bulgarian Split Squat or Front Squats, or Lunges, leg extensions
    Calf work
    Ab work

    Day 4 (vertical push / pull and triceps)
    OH Press
    seated DB press
    Pull Up or chin ups
    Tricep work


    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...
    This is basically how I've been training for the last 5 years, and yes it has been working great.....but I gotta test the bodypart split thing out.....I'll never know until I try it, ya know?
    How to Find Your Dream Job
    My personal blog/website dedicated to giving answers on the age old question - how to escape the "rat race". I now play guitar for a living!

  7. #7
    Senior Member ELmx479's Avatar
    Join Date
    Oct 2008
    Posts
    1,746
    Quote Originally Posted by brihead301 View Post
    This is basically how I've been training for the last 5 years, and yes it has been working great.....but I gotta test the bodypart split thing out.....I'll never know until I try it, ya know?
    Yep, that is the best way to figure out what works for you. Give it a try!

Similar Threads

  1. Push Pull Split Routine Critique
    By SMK41 in forum Bodybuilding & Weight Training
    Replies: 0
    Last Post: 03-26-2009, 05:47 PM
  2. Critique this Split Routine
    By Majestyc in forum Bodybuilding & Weight Training
    Replies: 1
    Last Post: 09-16-2008, 03:19 PM
  3. Split routine - not enough energy to work 2nd bodypart hard?
    By Deeman in forum Bodybuilding & Weight Training
    Replies: 9
    Last Post: 07-27-2005, 07:02 AM
  4. Critique my new split?
    By GhettoSmurf in forum Bodybuilding & Weight Training
    Replies: 2
    Last Post: 12-27-2003, 12:12 AM
  5. Critique my routine/split
    By devhuman in forum Bodybuilding & Weight Training
    Replies: 3
    Last Post: 03-18-2002, 12:49 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •