531 4 day split reddit. All credit goes to Jim Wendler and n_suns. I do 4 days a week, each day dedicated to one main lift. This page is intended to serve as a companion to this article, not a comp… It depends on the supplemental work 5/3/1fb advocates for 2 days of squat+bench and 1 day of deads+press I do enjoy twice per week frequency for those 2 big lifts, but I also feel really tired on those specific days. Pendlay Rows 3x8 (Heavy) / Pull-ups or Pulldowns 4x15 / Seated Close Grip Rows 3x12 / Face pulls 100. Here I combine his program and the upper lower split into a moderate volume intermediate hypertrophy program. There are 3 2 and 1 day splits if you can't do the 4. Saying that, I would not do any rows using 531 set/reps. I would just start with the 90% TM and at the end of each 6 weeks increase the TM as wendler outlines. However, I still want to focus on hypertrophy and what this PPL split brings. I am aware that 5/3/1 BBB is hypertrophy focused, however, I would prefer to still being doing a lot of the lifts listed below, but into 4 days. We would like to show you a description here but the site won’t allow us. I don’t have my log book on me but just finished my first cycle of 3/5/1 FSL so will try to give you my bench day. Anyone had any success doing this? How did you set up your program? Dec 22, 2023 · Accessory Day 4: Squat 5x10 BBB RDL 5X10 BBB Accessory This would mean one "531" cycle of the main movements on the first 2 days would last 6 weeks instead of three. increase the training max every cycle and deload regularly. Then maybe alternate Pendlay Rows with Rack Pulls (Very Heavy Can you do all four days in a row, then group conditioning together, or do you have to takw our Wednesday? I prefer doing it in blocks. that movement has a percentage that increases from week 1 to week 3, and the last set is an AMRAP. a 4 day upper-lower split. Stay updated with the latest news and stories from around the world on Google News. with a main movement for each day of the week. Dec 12, 2017 · The main movement stays the same and keeps strength in the program. Each workout is centered around one core lift – the parallel squat, bench press, deadlift, and standing shoulder press. Dont reset until the 531 sets start to get close to those numbers - 5, 3 and 1. Upper lower is good and efficient, but sometimes too hard to recover from. In this guide, I’ll break down everything you need to know about running 5/3/1 + BBB with added accessories, how to set it up, and how to progress. 12 votes, 23 comments. I'm reading 531 Forever, it's good. I like it personally for me because the extra days between upper body and lower body days is a lot better on my body for recovery. The 4 day split is there so you are doing 1 major lift per day + accessory work and have adequate time to rest - this is the preferred method of 5/3/1. this is 531 in a nutshell. Use the table of contents to jump to your desired spreadsheet or read on below to learn about which nSuns program you should run. This allows you to progress from week to week and actually get stronger, something lacking in about 99% of non-assisted bodybuilders' routines. 531 Bench FSL Sets Push-DB Bench 5x10 Push-Rope Pushdowns 8x7 Pull-DB Row 5x10 Pull The original article by Jim Wendler that details 5/3/1 for Beginners (also known as “5314B”) can be found here. But, to the point, yes, a 5 day split with one day focused on back is an awesome way to run 531. Here is something you could try: DAY 1: Bench 531, OHP BBS DAY 2: Squat, Deadlift 3x5@FSL DAY 3: OHP 531, Bench BBB DAY 4: Deadlift 531, Squat 5x5@FSL Add assistance as you seem fit, but DO NOT OVDERDO IT! I would not add any more pressing, but I'd recommend adding chin/pull ups (weighted or not) and rows. So why not split additional work by bodyparts, ie squat + legs, bench + chest etc. Each training cycle lasts four weeks, with these set-rep goals for each major lift: Week 1 – 3 x 5 Week 2 – 3 x 3 Week 3 – 3 x 5, 3, 1 Week 4 – Deload May 3, 2023 · Redditor /u/nsuns assembled a 5/3/1/ LP spreadsheet complete with 4, 5, and 6 day variants in addition to deadlift and squat specific workloads to help everyone get stronger. But 5/3/1 bbb suggests doing a 4 week cycle if 3 days/week (abc, dab, cda, bcd). Jul 7, 2009 · In 5/3/1, you’re expected to train three or four days a week. In the BBB template section he converts from a normal 4-day schedule (primary lifts)… 531 is really an approach to training, it has plenty in common with other programs. Apr 17, 2025 · One of the most popular variations of the program is 5/3/1 with BBB—or “Boring But Big”—a volume-based accessory scheme designed to complement the main lifts and build serious size. It would just be whatever. Im looking to start training 531 with 4 day bodybuilding split. If you want to train more days a week, do a bodypart split and do 5/3/1 progressions on the ohp/s/b/d like or however you want to split it up: Quads (with 5/3/1 squat & deadlift) I'm looking at doing 4 days instead (I'm in my 30s and I starting to feel it a little bit). Those who have turned 4 day programs into 3 days per week, how did your results compare? Wendler talks about being able to do 4 day templates like BBB 3 days per week and extending a cycle to 4 weeks instead with a rotating schedule of ABC DAB CDA BCD I find I much prefer lifting 3 days a week during spring/summer due to other interests. Learn more 531 by Jim Wendler was designed to build strength in an efficient way. noao ipqp tyorjo qyxyotf ysfvop rjlze uid fxbq kifhwpcea qcimfl