[jimzilla]

So here is my routine. It is a modified version of 5/3/1. I call it 8/5/3/1.

I use a mix-mash of the Juggernaut and 5/3/1 spreadsheets to get my numbers.

First week is endurance training week: usually 5 sets of 8reps.
Second week is: 5 sets of 5reps.
Third week: 5 sets of 3reps.
Fourth week: Max/PR week = 1set of 1 rep.
Then 1 week off and repeat.

And I usually do alot of work with bands and chains. One week of normal lift and the next week with bands/chains for speed.

As you'll see below, I work on the main lifts (Squat, OH press, Bench, Deadlift) then the rest is just a huge ass superset.

Duration of workouts are 2hr-2.5hr

Monday: Legs
Rear Squat (Heavy)
Front Squat (Light)
Box Squat w/ 50lb bands
Pin Squat (alternate every other week with box squat)
DB Lunges
Calf Raise
Hamstring Extension Machine
Hamstring Curl Machine
Glute-Ham Raises
Tri Pull Downs
Dips (Unweighted)
Skull Crushers (Decline)
One arm curl
Hammer Curls

Tuesday: Shoulders
Clean and Press (Warm up)
Dumbell Military
Neutral Grip Military
Facepulls (Top/Middle/Bottom)
Rear delt Machine
Delt Raises (Front/Side)
One arm rows
Shrugs
Dips (unweighted)

Wednesday: Off

Thursday: Chest
Flat Bench
Incline Bench
Incline Dumbell (Light)
Flat Dumbell (Light)
Cable Fly (top)
Cable Fly (middle)
Cable Fly (bottom)
One Arm Row
Dips (weighted)

Friday: Back
Cleans (Light/Warmup)
Deadlift (Three week rotation between deadlift/racklift/deficit)
Rack Lift w/ 50lb bands (Three week rotation between deadlift/racklift/deficit)
6inch Deficit Deadlift w/ 50lb bands (Three week rotation between deadlift/racklift/deficit)
T Bar Row
Wide Grip Row (Superset)
One Arm Rows (Superset)
Lat Pull Down (Superset)
Row Pull down (Superset)
Close Grip Row (Superset)
Wide Grip Row (Superset)
Tri Pull Downs
Dips (Unweighted)
Skull Crushers (Decline)
One arm curl
Hammer Curls

Saturday and Sunday: Off