5/3/1 Upper Lower Accessories

Strength and Muscle

3 weeks / 4 days per week

531 for main lifts with a Greg Nuckols upper/lower accessory influence.

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Week 1

Day 1

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Squat

Supplemental
5 x 5 reps

Stiff Leg Deadlift (Barbell)

Assistance
3 x 8 reps

Lunge (Barbell)

Assistance
3 x 8 reps

Seated Leg Curl (Machine)

Assistance
2 x 12 reps

Hyperextension (Weighted)

Assistance
3 x 12 reps

Day 2

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Bench Press

Supplemental
5 x 5 reps

Shoulder Press (Dumbbell)

Assistance
3 x 8 reps

Seated Row (Cable)

Assistance
4 x 8 reps

Lateral Raise (Dumbbell)

Assistance
3 x 12 reps

Face Pull (Cable)

Assistance
3 x 15 reps

Curl (Dumbbell)

Assistance
3 x 8 reps

Pushdown (Cable)

Assistance
3 x 8 reps

Day 3

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Deadlift

Supplemental
5 x 5 reps

Front Squat (Barbell)

Assistance
3 x 10 reps

Good-morning (Barbell)

Assistance
3 x 8 reps

Seated Calf Press (Machine plate loaded)

Assistance
3 x 10 reps

Crunch (Weighted)

Assistance
4 x 15 reps

Day 4

Press

Main

5 x 70%

5 x 80%

5 x 90%

Press

Supplemental
5 x 5 reps

Incline Bench Press (Dumbbell)

Assistance
4 x 8 reps

Pulldown (Cable)

Assistance
3 x 8 reps

Seated Low Row (Machine plate loaded)

Assistance
3 x 8 reps

Lateral Raise (Dumbbell)

Assistance
3 x 10 reps

Preacher Curl (Machine plate loaded)

Assistance
3 x 8 reps

Overhead Triceps Extension (Machine)

Assistance
3 x 8 reps

Week 2

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental
5 x 5 reps

Stiff Leg Deadlift (Barbell)

Assistance
3 x 8 reps

Lunge (Barbell)

Assistance
3 x 8 reps

Seated Leg Curl (Machine)

Assistance
2 x 12 reps

Hyperextension (Weighted)

Assistance
3 x 12 reps

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental
5 x 5 reps

Shoulder Press (Dumbbell)

Assistance
3 x 8 reps

Seated Row (Cable)

Assistance
4 x 8 reps

Lateral Raise (Dumbbell)

Assistance
3 x 12 reps

Face Pull (Cable)

Assistance
3 x 15 reps

Curl (Dumbbell)

Assistance
3 x 8 reps

Pushdown (Cable)

Assistance
3 x 8 reps

Day 3

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Supplemental
5 x 5 reps

Front Squat (Barbell)

Assistance
3 x 10 reps

Good-morning (Barbell)

Assistance
3 x 8 reps

Seated Calf Press (Machine plate loaded)

Assistance
3 x 10 reps

Crunch (Weighted)

Assistance
4 x 15 reps

Day 4

Press

Main

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental
5 x 5 reps

Incline Bench Press (Dumbbell)

Assistance
4 x 8 reps

Pulldown (Cable)

Assistance
3 x 8 reps

Seated Low Row (Machine plate loaded)

Assistance
3 x 8 reps

Lateral Raise (Dumbbell)

Assistance
3 x 10 reps

Preacher Curl (Machine plate loaded)

Assistance
3 x 8 reps

Overhead Triceps Extension (Machine)

Assistance
3 x 8 reps

Week 3

Day 1

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Squat

Supplemental
5 x 5 reps

Stiff Leg Deadlift (Barbell)

Assistance
3 x 8 reps

Lunge (Barbell)

Assistance
3 x 8 reps

Seated Leg Curl (Machine)

Assistance
2 x 12 reps

Hyperextension (Weighted)

Assistance
3 x 12 reps

Day 2

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Bench Press

Supplemental
5 x 5 reps

Shoulder Press (Dumbbell)

Assistance
3 x 8 reps

Seated Row (Cable)

Assistance
4 x 8 reps

Lateral Raise (Dumbbell)

Assistance
3 x 12 reps

Face Pull (Cable)

Assistance
3 x 15 reps

Curl (Dumbbell)

Assistance
3 x 8 reps

Pushdown (Cable)

Assistance
3 x 8 reps

Day 3

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Deadlift

Supplemental
5 x 5 reps

Front Squat (Barbell)

Assistance
3 x 10 reps

Good-morning (Barbell)

Assistance
3 x 8 reps

Seated Calf Press (Machine plate loaded)

Assistance
3 x 10 reps

Crunch (Weighted)

Assistance
4 x 15 reps

Day 4

Press

Main

5 x 75%

5 x 85%

5 x 95%

Press

Supplemental
5 x 5 reps

Incline Bench Press (Dumbbell)

Assistance
4 x 8 reps

Pulldown (Cable)

Assistance
3 x 8 reps

Seated Low Row (Machine plate loaded)

Assistance
3 x 8 reps

Lateral Raise (Dumbbell)

Assistance
3 x 10 reps

Preacher Curl (Machine plate loaded)

Assistance
3 x 8 reps

Overhead Triceps Extension (Machine)

Assistance
3 x 8 reps

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