5/3/1 as 3-day split

trump bump

There are 3 day 531 variants about there. 531 for beginners is one for example.

>>39615791
It's fine. Go do it.

Don't skip conditioning.

>>39616369
What kind of conditioning would you recommend? Thought about sprints on mon, farmers walk wednesday and a jog fri

>>39615791
expect your bench to go nowhere on that program

>>39616540
You think I have to bench heavy x3 a week or wot?

A bit like mine, nice. Check this version out, may want to use some ideas

531 OHP
531 back squats
4x8 R D-l
4x10/10/10 dips, lateral rises, rows

day 2
4x3 Power cleans
4x3 Hang cleans
4x3, 1x10 High pulls
5x5/5 bb pushpress/pullups
4x12/20 db incline press/face-pulls
4x12/12 hammer curls/skull-crushers

day 3
531 OHP
531 dl
4x8 zercher sq
4x10/10/10 dips, lateral rises, rows

>>39616974
2x a week minimum, not necessarily heavy but with significant volume in the 65-80% range

I ran 5/3/1 + BBB way back when, it was utterly worthless for my bench. At least drop the BBB and do some heavier accessory work if you want to use the 5/3/1 framework.