5/3/1 Put Your Back Into the Oar
Strength and Muscle
3 weeks / 4 days per week
A 5/3/1 variant intended to correct what I perceive as an imbalance between push and pull in the program.
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Week 1
Day 1
Squat
Main5 x 65%
5 x 75%
5 x 85%
Pendlay Row
AssistanceShrug
AssistanceBiceps Curl
AssistanceHammer Curl
AssistanceCurl
AssistanceRecommended Core Exercises
Day 2
Bench Press
Main5 x 65%
5 x 75%
5 x 85%
Bench Press
AssistanceTriceps Extension
AssistanceYates Row
AssistanceChest-Supported Row
AssistancePreacher Curl
AssistanceRecommended Core Exercises
Day 3
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
Assisted • Chin-up
AssistanceSeated • Row
AssistanceLying • Leg Curl
AssistanceBiceps Curl
AssistanceRecommended Core Exercises
Day 4
Seated • Shoulder Press
Main5 x 65%
5 x 75%
5 x 85%
Standing • Face Pull
AssistanceSeated • Parallel Grip • Rear Delt Fly
AssistanceLateral • Raise
AssistanceDumbbell Y Raise
AssistanceRecommended Core Exercises
Week 2
Day 1
Squat
Main3 x 70%
3 x 80%
3 x 90%
Pendlay Row
AssistanceShrug
AssistanceBiceps Curl
AssistanceHammer Curl
AssistanceCurl
AssistanceRecommended Core Exercises
Day 2
Bench Press
Main3 x 70%
3 x 80%
3 x 90%
Bench Press
AssistanceTriceps Extension
AssistanceYates Row
AssistanceChest-Supported Row
AssistancePreacher Curl
AssistanceRecommended Core Exercises
Day 3
Deadlift
Main3 x 70%
3 x 80%
3 x 90%
Assisted • Chin-up
AssistanceSeated • Row
AssistanceLying • Leg Curl
AssistanceBiceps Curl
AssistanceRecommended Core Exercises
Day 4
Seated • Shoulder Press
Main3 x 70%
3 x 80%
3 x 90%
Standing • Face Pull
AssistanceSeated • Parallel Grip • Rear Delt Fly
AssistanceLateral • Raise
AssistanceDumbbell Y Raise
AssistanceRecommended Core Exercises
Week 3
Day 1
Squat
Main5 x 75%
3 x 85%
1 x 95%
Pendlay Row
AssistanceShrug
AssistanceBiceps Curl
AssistanceHammer Curl
AssistanceCurl
AssistanceRecommended Core Exercises
Day 2
Bench Press
Main5 x 75%
3 x 85%
1 x 95%
Bench Press
AssistanceTriceps Extension
AssistanceYates Row
AssistanceChest-Supported Row
AssistancePreacher Curl
AssistanceRecommended Core Exercises
Day 3
Deadlift
Main5 x 75%
3 x 85%
1 x 95%
Assisted • Chin-up
AssistanceSeated • Row
AssistanceLying • Leg Curl
AssistanceBiceps Curl
AssistanceRecommended Core Exercises
Day 4
Seated • Shoulder Press
Main5 x 75%
3 x 85%
1 x 95%
Standing • Face Pull
AssistanceSeated • Parallel Grip • Rear Delt Fly
AssistanceLateral • Raise
AssistanceDumbbell Y Raise
AssistanceRecommended Core Exercises
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