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DC + Beyond 5/3/1

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  • DC + Beyond 5/3/1

    Hi.

    I want to put some size on me and someone recommend me Doggcrapp training. Okay, but what's the matter.

    I'm doing Beyond 5/3/1 for long time and I want to compare these two trainings. Currently I training 4 times per week but I can switch to 3 days for DC.

    There's what I came up with:

    Week 1
    a1 - bench (5/3/1), dead (5/3/1), pulldowns, upright rows, close grip bench press
    b1 - squat (5/3/1), leg curls, preacher curls, hammer curls, calf raises
    a2 - incline db press, t-bar rows, chins, military press, tricep pressdown

    Week 2
    b2 - front squat, leg curls, barbell curls, curls behind back, calf raises
    a1 - bench (5/3/1), dead (5/3/1), pulldowns, upright rows, close grip bench press
    b1 - squat (5/3/1), leg curls, preacher curls, hammer curls, calf raises

    Week 3
    a2 - incline db press, t-bar rows, chins, military press, tricep pressdown
    b2 - front squat, leg curls, barbell curls, curls behind back, calf raises
    a1 - bench (5/3/1), dead (5/3/1), pulldowns, upright rows, close grip bench press

    Week 4
    b1 - squat (5/3/1), leg curls, preacher curls, hammer curls, calf raises
    a2 - incline db press, t-bar rows, chins, military press, tricep pressdown
    b2 - front squat, leg curls, barbell curls, curls behind back, calf raises

    As you can see here is only 2 exercises per bodypart and Beyond 5/3/1 4 weeks per one cycle scheme.

    What do you think about it?

  • #2
    Try out the 5/3/1 rest pause program
    "This sport is about extremes - using weights you havent used previously, taking in amounts of food to build greater muscle mass-in amounts you never have done previously, & doing the cardio to keep you at an acceptable offseason training bodyfat that keeps you happy." Dante

    For supplements, visit http://www.trueprotein.com & use this
    DISCOUNT CODE - THA778
    for a 5% Discount
    :wavey:

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