Volume and Strength

If you enjoy full-body routines, this is for you. Ideal for strength gain, average for hypertrophy. Not great if you have specific conditioning goals. This is not a short workout so be sure you have the time and energy to devote to training. The main work uses the Beyond 5/3/1 rep scheme. The volume work consists of BBS protocol (10x5 @ FSL) or SSL (Second Set Last). This gives you a choice for each lift. If you choose BBS for the squat, you should do SSL for the deadlift, and vice versa. You can replace any of the bench press days with the press. You can do either the strength or the volume work for the press.