Jim Wendler 5/3/1 help

[Exezy]

Day 1: Shoulders and Biceps

* Standing Military Press – 5/3/1
* DB Military Press – 4 x12
* Side Laterals/Rear Laterals – 4 x12
* Barbell Curls – 4 x12
* Preacher Curls – 4 x10

Day 2: Back

* Deadlift – 5/3/1
* Bent Over Rows – 4 x12
* Chin ups – 4 x10 (or do Lat Pulldowns)
* Good Mornings – 4 x10
* Hanging Leg Raises – 4 x12

Day 3: Chest and Triceps

* Bench Press – 5/3/1
* Weighted Dips – 4 x10
* DB Flyes – 4 x12
* Triceps Pushdowns – 5 x 20
* Push ups – 4 sets to failure

Day 4: Legs and Abs

* Squat – 5/3/1
* Leg Press – 5 x 15
* Leg Curls – 5 x 15
* Leg Extensions – 4 x12
* Ab Wheel – 4 x12
THIS IS THE STANDARD TEMPLATE, thinking of switching legs and back to allow biceps to recover. What do yall think? The reason i am asking is because he says to not modify the program, but back the day after biceps doesnt make any sense.

[Milone79]

Day 1: Shoulders and Biceps

* Standing Military Press – 5/3/1
* DB Military Press – 4 x12
* Side Laterals/Rear Laterals – 4 x12
* Barbell Curls – 4 x12
* Preacher Curls – 4 x10

Day 2: Back

* Deadlift – 5/3/1
* Bent Over Rows – 4 x12
* Chin ups – 4 x10 (or do Lat Pulldowns)
* Good Mornings – 4 x10
* Hanging Leg Raises – 4 x12

Day 3: Chest and Triceps

* Bench Press – 5/3/1
* Weighted Dips – 4 x10
* DB Flyes – 4 x12
* Triceps Pushdowns – 5 x 20
* Push ups – 4 sets to failure

Day 4: Legs and Abs

* Squat – 5/3/1
* Leg Press – 5 x 15
* Leg Curls – 5 x 15
* Leg Extensions – 4 x12
* Ab Wheel – 4 x12
THIS IS THE STANDARD TEMPLATE, thinking of switching legs and back to allow biceps to recover. What do yall think? The reason i am asking is because he says to not modify the program, but back the day after biceps doesnt make any sense.

looks good OP..im doing my own version for the next month or so that actually looks pretty close to that...stick with it and log everything down to keep track of your progress...

[Exezy]

looks good OP..im doing my own version for the next month or so that actually looks pretty close to that...stick with it and log everything down to keep track of your progress...

Do you recommend I leave it the way it is laid out or switch the back and leg work out?

[Milone79]

personal preference really...some people require a few days between back on biceps...its never been an issue for me personally but try it and see how you feel...if your biceps are still killing you on back day then obviously change it up if not then leave it as is...I have been doing it for only a few weeks now and am already noticing strength gains...so simple yet so effective of a program..I love it!!

[adamjohn32]

http://www.muscleandstrength.com/workouts/hardcore-look-at-jim-wendlers-5-3-1-powerlifting-system.html

good write up on the 5/3/1 here. 5/3/1 is a method of training that can be adapted for each persons goals, nothing is set in stone. I think if you follow the basic principles of the core lifts, you can fill in the accessory work however you choose.