A/B Mass Training Splits



Stronglifts Protocol

Workout A

Squat 5×5

Bench Press 5x5

Barbell Rows 5x5

Workout B

Squat 5×5

Overhead Press 5×5

Deadlift 5x1

Week 1:  A, B, A

Week 2:  B, A, B

Wendler Protocol

2 Day Per Week

Monday - Squat and Bench Press

Thursday - Deadlift and Overhead Press

Ironman Magazine Protocol

Workout 1: Legs, chest, triceps

Workout 2: Back, delts, biceps, abs

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Wendler 5/3/1 Explained - One of the Best Strength Training Routines

When I started training I didn't have much of an idea of what to do. I used the single page instructions that came with my plastic/cement weight set.

4 main lifts (deadlift, bench, squat, overhead press)

Train 3-4 times per week

Example: Monday, Tuesday, Thursday, Friday

Cycles

Week	Reps
1	5/5/5+
2	3/3/3+
3	5/3/1+
4	5/5/5 (Deload)

The Original 5/3/1 Program

Set	Week 1	Week 2	Week 3	Week 4
1	40% x 5	40% x 5	40% x 5	40% x 5
2	50% x 5	50% x 5	50% x 5	50% x 5
3	60% x 3	60% x 3	60% x 5	60% x 5
4	65% x 5	70% x 3	75% x 5
5	75% x 5	80% x 3	85% x 3
6	85% x 5+	90 x 3+	95% x 1+
	3x5+ Week	3x3+ Week	5/3/1+ Week	Deload Week

Well, fortunately for you young man, there's Starting Strength and Wendler 5/3/1.

Here's an excellent video that focuses on Wendler.

 

Checkout Campbell Fitness TV Excellent Videos.

Wendler Progress Tracker Spreadsheet

Jim Wendler Bodybuilding Assistance Work Blogpost

Only got two days to build muscle? Jim Wendler has the answer. Hardgainers take note!

Jim Wendler is the epitome of hardcore, animal iron, muscle building. You want to be a beast? He can show you how.

His book 5/3/1: The Simplest and Most Effective Training System for Raw Strength (2nd Edition) is the "way."

Well here's a sample workout that works for guys like me who get too bulky or for those of you who count yourselves as hardgainers.

2 Day Per Week

Monday - Squat and Bench Press

Thursday - Deadlift and Overhead Press

That's it no four exercises per bodypart. Just a simple fullbody workout.

The Original 5/3/1 Program

Set	Week 1	Week 2	Week 3	Week 4
1	40% x 5	40% x 5	40% x 5	40% x 5
2	50% x 5	50% x 5	50% x 5	50% x 5
3	60% x 3	60% x 3	60% x 5	60% x 5
4	65% x 5	70% x 3	75% x 5
5	75% x 5	80% x 3	85% x 3
6	85% x 5+	90 x 3+	95% x 1+
	3x5+ Week	3x3+ Week	5/3/1+ Week	Deload Week

 

For a great articles on 5/3/1 go to:

Jim Wendler 5/3/1 for the Beginner

Muscle and Strength

T-Nation

For other great simple and effective programs, check out these books

5/3/1: The Simplest and Most Effective Training System for Raw Strength

Beyond 5/3/1: Simple Training for Extraordinary Results

Source:

THE 5/3/1 PHENOMENON. Fitzgerald, Rob Joe Weider's Muscle & Fitness, Feb2010, Vol. 71 Issue 2, p138-146