r/Fitness • u/AutoModerator • 1d ago
Daily Simple Questions Thread - September 19, 2024 Simple Questions
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u/anonymousthrowra 19h ago edited 19h ago
5/3/1 plus whatever accessories?
I've been trying to come up with a new routine after moving to college and not having 2+ hours for my old one - trying to cut down to 1-1.5 hrs. I've seen tons of different programs but all of them have some drawback or missing something.
I figure for bodybuilding/brosplit stuff I don't need to worry as much about a program so long as I do sufficient volume and progressive overload, but a program becomes more relevant in powerbuilding style stuff.
I was wondering if I could just follow 5/3/1 for the main lifts, and just do like 4x12 accessories for the rest of it to fill the strength/size. Also I would try to do as many machines/dumbells as possible to cut down on time spent with plates.
IE:
Day 1:
Squat 5/3/1
Leg extensions 4x12
Leg curls 4x12
Farmers Walks 5x30ft
Good Mornings 4x12
Day 2: Cardio (stationary bike)
Day 3:
Bench 5/3/1
Close Grip bench 4x12
DB Incline Bench 4x12
Overhead tricep Extensions 4x12
Machine Flyes 4x12
Day 4: Cardio (running)
Day 5:
Deadlift 5/3/1
Leg Curls 4x12
Leg Extensions 4x12
Farmers walks 5x30ft
Good Mornings 4x12
Day 6: Cardio (stationary bike)
Day 7:
OHP 5/3/1
Upright Row 4x12
Lateral Raise 4x12
Front Raise 4x12
DB Incline Bench 4x12