LogFAQs > #945144638

Balrog0 posted...

What routine are you on? I've been doing 5/3/1 for beginners but I'm looking to get more volume

It's a 5 day split (legs, chest, rest, back, shoulders, arms, rest) that generally follows the same pattern:
a high load, low volume starter with sets of 3, 3, 2, 2, 1
a superset of 2 complementary exercises at 4x10
2 cooldown sets of correction exercises at 3x15

The routine was pulled from a bodybuilding forum as the "fan favorite." I'll link you to it, but since it was first posted the site paywalled it.
https://www.bodybuilding.com/content/what-is-the-best-5-day-workout-split.html

So for example, leg day is:
heavy squats for 3, 3, 2, 2, 1
superset of leg press and leg curl 4 sets of 10
cooldown set of calf raises 3 sets of 15
cooldown set of leg extensions

You can mix in core workout routines between sets if you're looking for a longer routine, and I like to cooldown after lifting with a 30 minute walk but that's just a personal addition. I'm sure there are better routines out there, but I was prioritizing maximum efficiency. I wanted a routine that really hit everything in the area in as little time as possible.

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