I have been looking at 5/3/1 boring but big 3 month challenge
Here it is
Is it that simple or do I need to pick my assistance exercises? And what can be substituted for squats?
Here it is
Workout A
1. Barbell Shoulder Press
Sets and reps according to 5/3/1
2. Barbell Shoulder Press
Sets: 5 Reps: 10 using 50%-60% of your max Rest: 60-90 sec
3. Chinups
Sets: 5 Reps: As many as possible Rest: 60-90 sec.
Workout B
1. Deadlift
Sets and reps according to 5/3/1
2. Deadlift
Sets: 5 Reps: 10 using 50%-60% of your max Rest: 60-90 sec.
3. Hanging Leg Raise
Sets: 5 Reps: 12 Rest: 60-90 sec.
Workout C
1. Bench Press
Sets and reps according to 5/3/1
2. Bench Press
Sets: 5 Reps: 10 using 50%-60% of your max Rest: 60-90 sec.
3.Dumbbell Row
Sets: 5 Reps: 10-20 Rest: 60-90 sec.
Workout D
1. Squat
Sets and reps according to 5/3/1
2. Squat
Sets: 5 Reps: 10 using 50%-60% of your max Rest: 60-90 sec.
3. Leg Curl
Sets: 5 Reps: 10 Rest: 60-90 sec.
Is it that simple or do I need to pick my assistance exercises? And what can be substituted for squats?
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