Jim Wendler's 5 3 1 Bodybuilding assistance work that is not BBB

[AustinHartford]

(BESIDES SAYING i should do 5x5 or starting strength or neither or some other program) What would you say should change about the assistance work of this 5 3 1 template to make it more balanced for bodybuilding.
I added calf raises on leg day instead of leg extensions for calves and changed the tricep push down to overhead tricep extensions on chest day to hit the long head of the tricep more.


Link to article:http://www.jimwendler.com/2011/09/531-and-bodybuilding/

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

[AustinHartford]

I will use all of my incredible 22 rep power to give reps to good feedback/ideas/advice

[5_02ls1]

looks good to me,the templates wendler gives are more like guide lines anyway,theres a section in the newer 531 manual that covers assistance work...

[AustinHartford]

Thanks for the reply. yea i read the whole book page to page(2nd edition) loved it

[PeterGibbons316]

You have to customize it for yourself, especially if your goals are bodybuilding oriented. Find days to work your weaknesses, and make sure you have enough rest between like groups.

I will say though that it looks like you have too many exercises. I'd say you want your core lifts and 2 accessories each day, maybe 3 if you can superset a few of them.

[AustinHartford]

i completely agree. The volume is a little much and there have been a few days where i cut down to two sets instead of 4 on some of the accessory work. Thanks for the response

[AustinHartford]

bump.