5/3/1, Modified, 3 Day (no OHP)
Strength and Muscle
4 weeks / 3 days per week
Had to remove OHP due to shoulder injury. Felt others might be in a similar position so thought I’d share. Main lifts are auto regulated and percentages are based off of original 531 programme. Assistance work progresses reps then weight. Obviously can be adapted as needed.
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Week 1
Day 1
Squat
Main5 x 65%
5 x 75%
5 x 85%
Bench Press
SupplementalPulldown
AssistanceIncline • Bench Press
AssistanceKneeling • Leg Curl
AssistanceIncline • Biceps Curl
AssistanceIncline • Triceps Extension
AssistanceDay 2
Bench Press
Main5 x 65%
5 x 75%
5 x 85%
Trap Bar Deadlift
SupplementalSeated • Row
AssistanceSeated • Shoulder Press
AssistanceAlternating Leg Extension
AssistanceStanding • Calf Raise
AssistanceHanging • Leg Raise
AssistanceDay 3
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
45 Degree Leg Press
AssistanceIncline Chest Press (HS)
AssistanceHigh Row
AssistanceStanding • Fly
AssistanceY-raise
AssistanceCrossed-Cable Pushdown
AssistanceCurl
AssistanceWeek 2
Day 1
Squat
Main3 x 70%
3 x 80%
3 x 90%
Bench Press
SupplementalPulldown
AssistanceIncline • Bench Press
AssistanceKneeling • Leg Curl
AssistanceIncline • Biceps Curl
AssistanceIncline • Triceps Extension
AssistanceDay 2
Bench Press
Main3 x 70%
3 x 80%
3 x 90%
Trap Bar Deadlift
SupplementalSeated • Row
AssistanceSeated • Shoulder Press
AssistanceAlternating Leg Extension
AssistanceStanding • Calf Raise
AssistanceHanging • Leg Raise
AssistanceDay 3
Deadlift
Main3 x 70%
3 x 80%
3 x 90%
45 Degree Leg Press
AssistanceIncline Chest Press (HS)
AssistanceHigh Row
AssistanceStanding • Fly
AssistanceY-raise
AssistanceCrossed-Cable Pushdown
AssistanceCurl
AssistanceWeek 3
Day 1
Squat
Main5 x 75%
3 x 85%
1 x 95%
Bench Press
SupplementalPulldown
AssistanceIncline • Bench Press
AssistanceKneeling • Leg Curl
AssistanceIncline • Biceps Curl
AssistanceIncline • Triceps Extension
AssistanceDay 2
Bench Press
Main5 x 75%
3 x 85%
1 x 95%
Trap Bar Deadlift
SupplementalSeated • Row
AssistanceSeated • Shoulder Press
AssistanceAlternating Leg Extension
AssistanceStanding • Calf Raise
AssistanceHanging • Leg Raise
AssistanceDay 3
Deadlift
Main5 x 75%
3 x 85%
1 x 95%
45 Degree Leg Press
AssistanceIncline Chest Press (HS)
AssistanceHigh Row
AssistanceStanding • Fly
AssistanceY-raise
AssistanceCrossed-Cable Pushdown
AssistanceCurl
AssistanceWeek 4
Day 1
Squat
Main5 x 50%
5 x 55.00000000000001%
5 x 60%
Bench Press
SupplementalPulldown
AssistanceIncline • Bench Press
AssistanceKneeling • Leg Curl
AssistanceIncline • Biceps Curl
AssistanceIncline • Triceps Extension
AssistanceDay 2
Bench Press
Main5 x 50%
5 x 55.00000000000001%
5 x 60%
Trap Bar Deadlift
SupplementalSeated • Row
AssistanceSeated • Shoulder Press
AssistanceAlternating Leg Extension
AssistanceStanding • Calf Raise
AssistanceHanging • Leg Raise
AssistanceDay 3
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
45 Degree Leg Press
AssistanceIncline Chest Press (HS)
AssistanceHigh Row
AssistanceStanding • Fly
AssistanceY-raise
AssistanceCrossed-Cable Pushdown
AssistanceCurl
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