5/3/1+ Upper/Lower Hypertrophy program, THOUGHTS?

[evmcg99]

I want constructive criticism on this split, Thanks in advance!

Info: I have been running Wendler 5/3/1 for 13 months now with few (if any) modifications. Strength gains have been awesome, have added 100+ pounds on lower body lifts. Mass gains could be better (volume and frequency as written in the ebook could be better).
I am very familiar with the program.
I want to modify the program so that it is more hypertrophy oriented. Upper lower gives me the volume and frequency for more optimal hypertrophy without butchering the original program.
Tell me what you think! Any weak points? Will probably run this M/T/TH/F.
I will probably keep the deloads, but take them every 2 cycles or so.


Hybrid Wendler: 5/3/1+ Hypertrophy Upper Lower

Day 1: Lower
Squat 5/3/1 style
Squat 5x10@60%1RM
RDL’s 5x10@50%1RM
Lying Leg Curl 5x6
Standing Calf Raises 5x10
Standing Cable Crunches 4x10

Day 2: Upper-Horizontal Dominant
Flat bench 5/3/1 style
Flat bench DB Press 5x10
Barbell Rows: 3x8
Weighted Dips 3x8
High row machine 4x10
Tricep Cable ext. 4x10

Day 3: Lower
Deadlift 5/3/1 style
RDL’s 5x10@50%1RM
Squat 5x10@50%1RM
Leg extensions 3x15
Standing Calf Raises 5x10
Standing Cable Crunches 4x10

Day 4: Upper-Vertical Dominant
OHP 5/3/1 style
OHP 5x10@60%1RM
Weighted Chinups 3x8
Weighted Dips 3x8
High Row machine 4x10
DB Bicep Curls 4x10

[evmcg99]

I saw the other modified 5/3/1 posted in the teen section not too long ago, but that one had movements I didn't really like, it had low leg frequency, and didn't mandate deloads (which I like)

See here: http://forum.bodybuilding.com/showth...hp?t=155460263

[BillyBritain]

Did you not find you added size with the 5x10 assistance then? What did your main lifts start and end at?

[evmcg99]

I added like 25-30 lbs! Not all muscle obviously, but look at the avi, I'm not too fat.

I tracked macros with my fitness pal as well, so don't underestimate the importance of nutrition.

My lifts shot up. I only had to reset maxes a few times ( largely due to the fact that college was a major distraction )

So my starting maxes where 13months x 5-10lbs less

My current maxes:

OHP:185
Deadlift:455
Squat: 370
Bench: 305

[Jasonk282]

5/3/1 is just how you progress on the main lift. You do do any and everything you damn near want for assistance work. If you can keep up with all that volume and keep improving your lifts each cycle, so be it.

That's the beauty of 5/3/1.

[Clintw1976]

I have come up with something very similar but in the 5x5 on the main lifts. Looks good

[SmallCap]

Did you start incorporating Joker Sets and First Set Lasts yet? Those will give you a lot more volume on the main lifts. Also, a lot of people overlook the amount of pulling volume if you do light sets of chins between every main lift set.