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Improvements

• GI: Optimized GISceneManager.Update in order to take less processor time on scene start (769044).
• Graphics: D3D11 native plugin API now supports obtaining native texture type underpinning a RenderBuffer. (752855)
• IL2CPP: Removed warnings from generated C++ code when compiling with clang.
• Smart TV: Correspond 2016 TV's fonts and remote controller.
• Substance: A FreezeAndReleaseSourceData() method was added to the ProceduralMaterial class. This renders the ProceduralMaterial immutable and releases some of the underlying data to decrease the memory footprint. To release even more of the underlying data, it is necessary to call Resources.UnloadUnusedAssets() afterwards. Once frozen, the ProceduralMaterial cannot be cloned, its ProceduralTextures cannot be rebuilt, nor its inputs be set.
• VR: Mask invisible pixels so GPU time is not wasted near screen edges (Oculus SDK 1.0+).

Changes

• Audio/Scripting: An optimization was reverted while fixing (739224) and (761360) which would cause memory to once again be allocated during audio callbacks.
• BlackBerry: Removed BlackBerry option from build player settings window.

Fixes

• 2D: Fixed memory leak when applying changes to sprite. (754282)
• 2D: Occlusion Culling works correctly with X/Y flipped SpriteRenderers. (760062)
• Android: Fixed internal profiler on Gear VR. (741003)
• Android: Fixed missing styles.xml files. (768027)
• Android: Fixed remote frame debugger. (742199)
• Android: Marshmallow - Added the possibility to disable the permission dialog by adding metadata to the activity.
• Android: Mono - Fixed crash on startup with Unity Ads when stripping is enabled. (755510)
• Android: Timeout no longer happens when an application is sent to the background. (738843)
• Animation: Fixed a crash when changing OverrideController on Animator with no Avatar. (741043)
• Animation: Fixed a crash where assigning an override controller with no controller to override. (764778)
• Animation: Fixed changing Animator.runtimeAnimatorController while in play mode crashing the editor. (731237)
• Animation: Fixed Euler angles on rotation causing Transform to be set to NaN in some cases. (759408, 760759)
• AssetBundle: Change to use natural sorting when listing the AssetBundle names. (736556)
• AssetBundle: Fixed loading error for asset bundles built with DisableWriteTypeTree flag. (756567)
• AssetBundle: Fixed the hash collision when building AssetBundles. (716166)
• AssetBundle: Fixed the issue that LoadAsset(name) returns null if a bundle contains a prefab and another asset with the same name. (743704)
• AssetBundle: Loading multiple invalid asset bundles fails correctly now. (756198)
• AssetBundles: Fixed AssetBundle.CreateFromFile retaining file descriptor. - The previous fix was incomplete. (715753)
• Audio: Fixed mixer reverb effects getting cut off early in standalone builds. (760985)
• Audio: Avoid random crashes when using audio callbacks in scripts. (739224, 761360)
• Core: Fixed crash when game object that is a child of a missing prefab is deleted. (757799)
• Core: Improved the error message when build data files are corrupted or from a mismatched version.
• Core: Make sure persistent transforms are not added to the active scene when running in a player. (758058)
• Editor: Fixed issue of a new scripts created in Editor folder if Unity installation path contains 'test' word. (761664)
• Editor: Fixed a bug where Undo recording would insert property modification on the prefab asset if it was being edited in the inspector. (711720)
• Editor: Fixed crash when entering playmode if LoadScene was called during Awake or Start. (756409, 760459)
• Editor: Fixed crash when replacing prefabs with Alt button pressed. (753176)
• Editor: Fixed editor freeze when picking in scene with many overlapping game objects. (730441)
• Editor: Fixed freeze/crash on project startup when async upload buffer is set too small. (754704)
• Editor: Fixed game object duplicates on play when reference to that game object is set in another scene. (750117)
• Editor: It is now possible to replace a prefab asset with a different prefab asset. (761995)
• Frame Debugger: Even when it was not used, it was creating some overhead in development standalone builds. Reduced that.
• GI: Fix for lightmaps in linear lighting mode looking different between the player and editor. (724426)
• GI: Fix for LoadLevel in the player causing lightmaps to become brighter when in Linear mode. (728595, 738173)
• GI: Fixed brightly coloured (green/red/white/blue) pixels appearing in the directional lightmap caused by interpolation from invalid indirect lightmap data. Note: Need to clear the GI cache and rebake to get the fixed lightmaps. (765205, 734187)
• GI: Fixed missing Ambient when 'Baked GI' is disabled and 'Ambient GI' is set to Baked. (756506)
• Graphics: Fixed a crash in the editor when switching graphics API from a non-DX9 API e.g. DX11. (740782)
• Graphics: Fixed an issue where Standard shader using directional lightmaps could output NaN to the framebuffer. This would usually blow up when using HDR rendering with Bloom.
• Graphics: Fixed building shaders correctly for WebGL in AssetBundles. (746302)
• Graphics: Fixed crash when calling Graphics.DrawMesh with null material. (756849)
• Graphics: Fixed crash when using GL.Begin quad rendering with non-multiple-of-4 vertex count. (761584)
• Graphics: Fixed video memory leak in the splash screen animation.
• Graphics: Fixed occasional Movie Texture crash with multiple movies present. (753593, 764084)
• Graphics: Fixed profiling related information (SetGpuProgramName) performance issue in development player builds.
• Graphics: Fixed rendering of deferred reflections when last object rendered before them had negative scale. (757330)
• Graphics: Fixed skinned mesh memory leak. (760665)
• Graphics: In Editor OpenGL ES 2.0 emulation increase max cubemap size to 1024 (from 512). (650870)
• Graphics: Reduced framerate spikes where culling system could sometimes stall for several ms while waiting for jobs.
• Graphics: Textures imported as cubemaps now are properly marked as non-readable if import option says so. Saves memory! (724664)
• IL2CPP: Avoid crash on IL2CPP when searching for attributes. (766208)
• IL2CPP: Avoid double allocation of memory for multi-dimensional arrays. (766168)
• IL2CPP: Fixed performance regression in LivenessState calculation. The performance is back to where it was prior to 5.3.2p2.
• IL2CPP: Fixed an occasional crash when capturing managed heap when parts of it are not committed.
• IL2CPP: Fixed Array.Copy when destination array type is wider than source array type (e.g. int[] -> long[]). (741166)
• IL2CPP: Fixed Stfld/Ldfld opcode usage generated by MS C# compiler. (761530)
• IL2CPP: Fixed Unity IAP on Android with IL2CPP. (761763)
• IL2CPP: Generate proper C++ code for marshaling wrappers of methods that have System.Guid as a parameter type. (766642)
• IL2CPP: Implemented support for Assembly.GetReferencedAssemblies and Module.GetTypes() (724547)
• IL2CPP: Properly marshal arrays of four-byte bool values. (767334)
• IL2CPP: Raised NullReferenceException when Ldvirtftn instruction had a null target. (766208)
• iOS: Added missing icon for iPad Pro. (755415)
• iOS: Fix for WWW deadlock. (759480)
• iOS: Fixed a crash triggered by deactivating an input while app is going into background. (760747)
• iOS: Fixed an issue where attached controllers were not found. (761326)
• iOS: Fixed application freeze on iphone4 when rotating device. (761684)
• iOS: Fixed code completion for iOS Editor Extensions. (759212)
• iOS: Handheld.PlayFullScreenMovie only allows playing one movie at a time.
• iOS: Notify Transport that we finished receiving data so we can mark the buffer as complete when we get an error. (761361)
• iOS: While entering background/foreground, improve player pause/resume handling to check if external parties (like video player) currently manage the paused state. (534752)
• iOS/IL2CPP: Prevent a managed exception on 64-bit builds during some array creation operations which has the message 'ArgumentException: Destination array was not long enough. Check destIndex and length, and the array's lower bounds'. (765910)
• iOS/OSX: Fixed SIMD math, which fixes skinning on iOS and source code compilation on OSX. (754816)
• iOS/Video: AVKit based player didn't show 'done' button on iOS 8+. (736756)
• iOS/Video: Fixed MPMoviePlayer error handling for invalid files.
• iOS/Video: Improved MPMoviePlayer/AVKit orientation and view controller handling. (746018, 729470)
• iOS/Video: Scaling mode behaviour fixes for iPad Pro. (745346)
• iOS/Xcode: Added .tbd extension support.
• Linux: Fixed flickering/corrupted rendering with OpenGL Core. (770160)
• Linux: Fixed non-native-resolution fullscreen rendering with OpenGL Core. (763944)
• Mono: Corrected a crash in mono_string_to_utf8_checked when Marshal.StructureToPtr is called from managed code. (759459)
• Mono: Resolved intermittent crash caused by a race condition that occurs when using managed threads.
• MSE: Fixed the issue that calling SceneManager.LoadScene** while exiting playmode causes scene unremovable from the hierarchy. (756218)
• MSE: Fixed the issue that SceneManager.sceneCountInBuildSettings gives 0 until entering play mode. (754925)
• Networking: Fixed issue where NetworkManager doesn't become 'ready' if online scene is set and offline scene is not. (734218)
• Networking: Fixed issue where OnStartAuthority is called twice on hosts. (748967)
• Networking: SyncLists now only send updates when values change. (738047)
• OpenGL Core: Various bug fixes to the shader compiler; often resulting in better performance for complex image effect shaders.
• OpenGL Core: Fixed random crashes on compute shader dispatch. (761412)
• Particles: Ensure consistent direction between 3D and 1D rotation. (760830)
• Particles: Fix for terrains ignoring collision layers. (763041)
• Particles: Fixed a collision crash. (757969)
• Particles: Fixed IsFinite error spam with particles and second camera. (756786)
• Particles: Fixed issue where particle system doesn't play if method is called via Invoke. (757461)
• Particles: Fixed issue where particle system is stopped and cleared and after that it won't play when simulation space is set to local. (756971)
• Particles: Fixed issue where particles are not drawn in the correct order on rotated particle systems. (696610)
• Particles: Fixed issue where ParticleSystem.IsAlive() always returns True for particle systems with longer duration. (755677)
• Particles: Fixed issue whereby particles systems are not looping correctly. (756742)
• Particles: Fixed particle culling issues. (764701)
• Particles: Fixed support for negative inherit velocity values. (758197)
• Particles: Fixed the issue of particles disappearing after going offscreen and returning. (759502)
• Particles: Fixed wrong culling of some particle objects caused by incorrect bounds calculation due to parent scaling. (723993)
• Particles: Fixed: particle system not playing when triggered via Event Trigger. (756725)
• Particles: Fixed: particle system only playing once. (756194)
• Particles: Particles are now emitted with the correct position//rotation when using a Skinned Mesh Renderer or Mesh Renderer as shape. (745121)
• Physics: Fixed center of mass and inertia tensor being reset after game object was reactivated. (765300)
• Physics: Rigidbodies without non-trigger colliders can. have custom center of mass and inertia tensor again (763806)
• Renderdoc: When making a RenderDoc capture from editor UI, make sure to include the whole frame including user script updates.
• Scripting: Fixed issue that causes UnityScript to incorrectly detect some methods return type. (754405)
• Scripting: Prevent the Particle System from being stripped if the Particle System Renderer is used and engine code stripping is enabled. (761784)
• Shaders: Fixed a shader compiler crash if a compute shader declares a samplerstate that didn't match the naming scheme.
• Shadows: Changed light shadows near plane minimum bound to either 1% of range or 0.1, whichever is lower.
• Shadows: Fixed 'half of scene all in shadows' artifacts in some scene/camera setups. (743239)
• Smart TV: Fixed a problem to show custom splash screen.
• Sprites: Occlusion Culling works correctly with X/Y flipped SpriteRenderers. (760062)
• Substance: Fixed corner cases of outputs not being impacted by any input not being generated. (754556, 534658, 762897)
• Tizen: Fixed cursor initially starting in the wrong position on screen. (740180)
• Tizen: Fixed OpenGL crashing issues on the Z300F.
• Tizen: Input field will no longer show when return is pressed on an empty entry. (740172)
• Tizen: System permissions that are not required are no longer requested.
• tvOS: Fixed build error with Xcode trampoline. (767645)
• tvOS: Fixed Game Center score reporting due to incorrect API check. (755395)
• UI: Fixed 'Trying to add (Layout Rebuilder for) Content (UnityEngine.RectTransform) for layout rebuild while we are already inside a layout rebuild loop.' error. (739376, 740617)
• UI: Fixed flickering/texture swapping issues. (753423, 758106)
• UI: Fixed issue with incorrect accent calculation for non-dynamic fonts. (747512)
• Upgrades: Delete the installed Playback Engines and Documentation before upgrading Unity. (756818)
• VR: Dynamically switch to headset's audio output / input driver (Oculus SDK 1.0+).
• VR: Fixed audio redirection in standalone builds (Oculus SDK 1.0+).
• VR: Fixed crash when trying to enter play mode when the Plugin was not loaded or the Oculus runtime was not installed. (759841)
• VR: Fixed Skybox clipping issues. (755122, 717989, 734122)
• VR: Fixed VR Focus and VR ShouldQuit not respecting notifications when the Device was disconnected.
• VR: Fixed VR Splash screen color precision.
• WebGL: Corrected the following compiler error which might occur in generated C++ code: 'error: non-constant-expression cannot be narrowed from type 'uintptr_t' (aka 'unsigned int') to 'il2cpp_array_size_t' (aka 'int') in initializer list [-Wc++11-narrowing]'. (767744)
• Windows Store : Building from Unity will no longer overwrite project.json file if it was modified in solution. (765876)
• Windows Store : When building from Unity files in Visual Studio solution will not be overwritten if identical. (759735)
• Windows Store: Fixed a 'MdilXapCompile failed' error when trying to build Visual Studio project for Windows Phone 8.1. This used to happen when the Unity game had over 8000 classes across all assemblies. (762582)
• Windows Store: Fixed a crash when loading C# type from plugin which was not included in the final build. (765893)
• Windows Store: Fixed a crash which happened on 'Windows N' versions when using IL2CPP scripting backend. (760989)
• Windows Store: Fixed a rare crash in ARM linker (fatal error LNK1322: cannot avoid potential ARM hazard (QSD8960 P1 processor bug) in section #) when using IL2CPP scripting backend. (766755)
• Windows Store: Fixed an issue which caused small tiles get copied to Visual Studio solution incorrectly for Windows Phone 8.1 SDK. (762926)
• Windows Store: Fixed anti-alising when calling Screen.SetResolution on Universal Windows 10 Apps/.
• Windows Store: Fixed Application.Quit() when using D3D project type or IL2CPP scripting backend. (764378)
• Windows Store: Fixed error 'Task 'ExpandPriContent' failed.' which occurred when trying to build an application package with IL2CPP scripting backend when using default Unity icons. (764632)
• Windows Store: Fixed Visual studio graphics debugger crashing when trying to debug Windows Phone 8.1 projects.
• Windows Store: Mouses and touches will work correctly after locking/unlocking the screen. (768929)
• Windows Store: Screen.Resolution(x, y, true) will no longer ignore width and height, so you can set your desired resolution on Universal Windows 10 Apps.
• Windows Store: Screen.resolutions will return a valid value. (748845)
• WinRT/IL2CPP: Allow native DLLs to be loaded both with and without the .dll extension. (760041)
• XboxOne: Fixed a bug with YUY2 processing on the XboxOne.
• XboxOne/IL2CPP: Fixed a problem compiling generated C++ files when there is a space in the path to the project directory. (768193)

Revision: 910d71450a97

The original article by Jim Wendler that details 5/3/1 for Beginners (also known as “5314B”) can be found here. This page is intended to serve as a companion to this article, not a complete replacement for it, so please make sure to read the original in full as well as this page.

A spreadsheet for this program can be found here. It’s a good idea to have a look at it if you are confused about how the program works. Download it or Make a Copy to your own Google Drive if you want to make use of it.

Don’t be intimidated by the amount of detail on this page. This program is actually very simple. If you just want to dive right in to following the routine, you can absolutely just plug numbers into the spreadsheet and go. The detail here is for those who want to understand it a bit better. You might also want to read over our 5/3/1 Primer page for a better breakdown of 5/3/1 as a training system.

Many common questions about this routine have been discussed by the community in the Routine Campfire thread for it, so make sure to check there if anything is confusing.

If you are considering starting this program, please note…

All 5/3/1 variations (this is just one of many) use percentages of a Training Max to set the weights you use in training for the Squat, Deadlift, Overhead Press, and Bench Press. If you have never run 5/3/1 before, you will initially set your Training Max as a percentage of your Estimated 1 Rep Max. This is discussed in more detail below.

While there is technically no minimum strength requirement for this program, if your Estimated 1 Rep Maxes for the Squat, Overhead Press, and Bench Press are not at least 75lbs, you may find it logistically difficult to follow, because some days will take some of your training sets below 45lbs – the weight of an unloaded barbell. The best way to adapt to this is to use dumbbell variations of these three lifts.

In addition, if your Estimated 1 Rep Max for the Deadlift is below 230lbs, be sure you have a way to simulate the same bar height as if it were loaded with standard 45lb plates for some days, when some sets will be below 135lbs. This is most commonly done using bumper plates or blocks.

Quick Program Overview

This section is a barebones overview of the program. This is all covered in greater detail in the sections below.

On each of the three lifting days, you will be doing the following:

1. Quick warmup of jumping or throwing movements.
2. Eight sets of your first Main Lift for the day. Your third set is an AMRAP (As Many Reps As Possible) set. Optionally, three more warmup sets can be done first.
3. Eight sets of your second Main Lift for the day. Your third set is an AMRAP set.
4. 50-100 reps of one Push, one Pull, and one Single Leg or Core exercise.

The exercises you choose in #4 can be done between sets of either of your Main Lift to save time.

Training Max Basics

The main work for 5/3/1 programs is done as percentages of a Training Max (TM). Progression to higher weights is also via the Training Max, which is explained in further detail below.

To set your initial Training Max when starting this program:

1. For each of the main lifts (squat, bench press, overhead press, deadlift), work up to a weight that you can only complete 3-5 reps of with good bar speed.
2. Take this weight and the number of reps and calculate your estimated One Rep Max (1RM) using a calculator such as this one.
3. Take 90% of the estimated 1RM and use this as your starting Training Max.

ImportantNote: This will be the only time that your TM is so directly connected to your 1RM. A core philosophy of 5/3/1 is to train sub-maximally and drive steady progress over time. As you go through the program your strength will be increasing above what your TM is set at, and this is intended. Always remember that the purpose of the Training Max is to inform your workout – it is not a measure of your progress or your strength. With 5/3/1, your workouts are almost never about testing your strength – they are about building it.

General Pre-Workout Warm Up

Before you do any of the lifting, choose one of the following and perform 10-15 total reps over 2-3 sets. This should not take more than 5-10 minutes at most.

• Box Jumps
• Broad Jumps
• Medicine Ball Throws

Main Lifts – Sets and Reps

This section outlines the sets and reps used for the Main Lifts in the 5/3/1 for Beginners program. Sets, reps, and percentages used change each week on a repeating three week cycle.

• The notation below is “Number of Sets x Number of Reps”.
• The percentages listed are a percentage of your current Training Max.
• The “+” denotes that the set is AMRAP – As Many Reps As Possible. This set should not be to absolute muscular failure. A good way to gauge when to stop the speed of the bar slows significantly compared to the previous reps. You want these to be crisp, quality reps – never grinders.

Optional Warmup

You can warm up for your work on the Main Lifts with the following sets. This is optional and can be done with minimal rest between each set.

• 5 reps @ 40%
• 5 reps @ 50%
• 3 reps @ 60%

Work Sets

• Week 1
  • 5 reps @ 65%
  • 5 reps @ 75%
  • 5+ reps @ 85%
  • 5 sets of 5 reps @ 65%
• Week 2
  • 3 reps @ 70%
  • 3 reps @ 80%
  • 3+ reps @ 90%
  • 5×5 @ 70%
• Week 3
  • 5 reps @ 75%
  • 3 reps @ 85%
  • 1+ reps @ 95%
  • 5×5 @ 75%

The sets and reps for the Main Lifts are made up of two parts. The first three sets are the “Core” 5/3/1 sets that are used in most variants of 5/3/1. The 5×5 sets are “First Set Last” (FSL) sets, which are called “Supplementary Work” in 5/3/1 terms. Their purpose is to add volume to the Main Lift, and their name comes from the percentage used – it is the same as the first set of the day.

The Full Program

Day 1 (Monday)

• Squats – Main Lift Sets
• Bench Press – Main Lift Sets

Day 2 (Wednesday)

• Deadlift – Main Lift Sets
• Overhead Press – Main Lift Sets

Day 3 (Friday)

• Bench Press – Main Lift Sets
• Squats – Main Lift Sets

Assistance Work

Each day, choose one exercise for each of the three categories below, and perform 50 – 100 reps of it. The number of sets you use to accomplish this is not important. You can do all of your reps for each category one at a time, or to finish your workout faster, you can cycle through a set from each category in a circuit. If you choose a bodyweight exercise and cannot complete at least 50 reps, you can choose a second exercise to finish the total out. If you choose a weighted exercise and cannot complete at least 50 reps, you chose a weight that was too high.

Don’t overthink your exercise choices, your weight selection, or your sets and reps – What’s important about this work is just getting a lot of full body volume done.

Css Edit 5 3 2017

Example Main Lifts Work

If you’re having trouble putting it all together, below is an example of the Main Lifts for Week 1, Day 1. We also recommend looking over the spreadsheet linked at the top of this page for a more full picture.

Rest Between Sets

Jim Wendler does not provide any guidelines for rest between sets, so you can tailor this to your recovery and scheduling needs. Most commonly, rest times are kept between 1.5-3 minutes between sets. Some additional considerations:

• You can generally use shorter rest times between your FSL sets, as well as your accessory work.
• Longer rest times will generally allow for greater performance in future sets.
• Longer rest times will allow you to superset more of your accessory work between main lifts.
• Shorter rest times will help build work capacity.

Progression

At the end of each three week cycle, you progress by adding weight to the Training Max of your lifts:

• Add 5lbs to the TM of upper body lifts (Bench Press and Overhead Press)
• Add 10lbs to the TM lower body lifts (Squat and Deadlift)

You add the same amount of weight to your Training Max no matter how many reps you hit on your AMRAP sets. Never more. Remember always that your Training Max is not a measure of your progress or your strength.

FAQ – Why is the progression so slow? Wouldn’t faster progression be better?

Trainees who are new to programs like 5/3/1 often get concerned about the “slower progression” of the Training Max when compared to some other novice programs that have you add weight to the bar every training day (“Linear Progression”). This is understandable, but it comes from a fundamental misunderstanding – that progression of the loading of the barbell in training is the same as the progression of the strength of the lifter. While these two things are definitely connected, they are far from being one-to-one, and submaximal training has been tested by both time and science as an effective method of driving strength and muscle development.

5/3/1, like the majority of lifting programs by reputable coaches, is a training methodology that operates in multiple dimensions – it manages intensity, volume, and fatigue, exposes you to different rep ranges and movements, and measures progress as more than just training weights – all very important factors for long term success in your training. A traditional LP program does not manage any of these things, and only works in a single dimension – weight on the bar – which is not only suboptimal but actively detrimental to your long term training and mindset. You can read some additional related thoughts here and here, from the page explaining why Starting Strength and StrongLifts are not recommended.

Most programs like 5/3/1 will have moments of testing built in to them for you to use to measure progress over time. If you want to succeed in the long term, you will need to learn to trust the process and use the periodic AMRAP sets and test weeks to check on your progress – not look to be testing your progress in every set of every training session.

Regular Training Max Testing / Deloading

Though this is not part of the original article, we strongly encourage using the TM Test Week protocol that is outlined on the 5/3/1 Primer page. You would do this every 10th week, or after three 3 week cycles.

For this week, the layout of your Main Lifts will be slightly different:

• Day 1 (Monday): OHP TM Test first, then Squat TM Test
• Day 2 (Wednesday): Bench TM Test
• Day 3 (Friday): Deadlift TM Test

Assistance work is unchanged.

Stalling / Missing Reps

At some point as you’re running this program, you may reach a point where you are unable to complete the sets and reps for your main lifts, either at all or with clean, fast reps. When this happens, it is important to remember:

• You may have just had a bad day, so don’t worry if it happens once or twice.
• It is an expected event in the process of training and getting stronger.
• It is not necessarily a reason to question, re-evaluate, or significantly change your training.

If you find that you are consistently not hitting the sets and reps for a lift over a period of at least one full three week cycle, it is time to lower your Training Max for that lift. The general guideline for this is to reduce it by three cycle increments (15lbs / 30lbs). If you find yourself feeling discouraged by this, again, remember – Your Training Max is not a measure of your progress or your strength. You will continue to make progress and set rep PRs on the AMRAP sets after you deload.

Reducing Workout Time

If you find your workouts running longer than you’d like, besides manipulating rest times, here are some other strategies you can use to complete the workout faster:

• Use the rest periods between sets of your main lifts to complete accessory work. This has the added benefit of helping to build your work capacity by increasing training density. If you do, you should choose an accessory that will not interfere with the main lift you are currently performing. (Ex: Squats + Face Pulls, Bench + Ab Wheels, Deadlifts + Curls, etc)
• Do your Push, Pull, and Single Leg / Core exercises in a circuit. Perform one set of each exercise, rest briefly, then repeat until you’re done.

Sample Assistance Templates

Here are some example setups for your Push/Pull/Single Leg or Core assistance work.

Bodyweight

Progression:
– Last set is always AMRAP. Push it.
– Start at a minimum of 10×5. If you can’t do this, do assisted reps using bands or a machine.
– Work up to 10×10.
– After you can comfortably do 10×10, start doing fewer sets with more reps. Work up to 5×20.

Day 1
– Pushups
– Chinups
– Leg Raises

Day 2
– Dips
– Inverted Rows
– Single Leg Split Squats

Day 3:
– Pushups
– Pullups
– Leg Raises

Mirror Bro

Progression:
– Do 8×8-12.
– When you can do 8×12, add some weight.
– If you can’t do at least 8×8 with the new weight, you added too much.
– Do planks at 8×20-60s.

Day 1:
– Lateral Raises
– Curls
– Leg Raises

Day 2:
– Incline DB Press
– Shrugs
– Cable Crunches

Day 3:
– Tricep Pushdowns
– Neutral Grip Chinups
– Planks

Time Saver
– Meant to be doable in circuit / superset in a potentially crowded public gym.
– Progress the DB lifts like Mirror Bro, BW movements like Bodyweight
– Do planks at 8×20-60s.
– Do a set of your main lift, a set of both accessories, then rest 90s. Repeat.

Day 1:
– Superset Bench with: DB Row, Planks
– Superset Squat with: DB OHP, BW Bulgarian Split Squat

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Day 2:
– Supserset OHP with: DB Curls, Paloff Press with Band
– Superset DL with: Pushups, DB Lunges

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Day 3:
– Superset Squat with: DB Rows, DB Swings
– Superset Bench with: DB Lateral Raises, Leg Raises (on bench)