5/3/1 + boxing

[Beastly]

Hi. I have got a question about my three days a week training 5/3/1. Is it looks fine? I have already trained by four days a week but I have to reduce.

Squat - 5/3/1
Bench press - 3 x 5
Front squat - 4 x 8
Barbell row - 4 x 8

Deadlift - 5/3/1
Overhead press - 5/3/1
Pull ups (weighted) - 4 x 5
Seated dumbbell press - 4 x 8

Bench press - 5/3/1
Squat - 3 x 5
Dips (weighted) - 4 x 8
Legs curl - 4 x 8

[Saeger]

Hi. I have got a question about my three days a week training 5/3/1. Is it looks fine? I have already trained by four days a week but I have to reduce.

Squat - 5/3/1
Bench press - 3 x 5
Front squat - 4 x 8
Barbell row - 4 x 8

Deadlift - 5/3/1
Overhead press - 5/3/1
Pull ups (weighted) - 4 x 5
Seated dumbbell press - 4 x 8

Bench press - 5/3/1
Squat - 3 x 5
Dips (weighted) - 4 x 8
Legs curl - 4 x 8


Not bad but if I were only able to hit it 3 days a week I would do something like this:

Day1- legs, shoulders
Squat
Front squat
Leg ext
leg curl
lunges
Overhead press
lateral raises
upright rows

Day 2 - chest, arms
Flat bench
dips
incline bench
flys
skull crushers
arm extensions
reverse curls
hammer curls
isolate curls

Day3- Back
Deadlifts
BB Rows
Pullups
DB rows
Maybe some ab or core work as well if your back a can handle it.

Just suggestions so you can give all the areas enough attention and time to recover before hitting them again.

[Beastly]

Thanks for reply but it's too much for me. I prefer to not doing much exercises. Only main lift and 2-3 assistances. Anyway I don't think your idea would be good for me because I am powerlifter and I focus on main lifts, no isolations etc.

[World Eater]

Yeah, what he suggested seems a little much for a strength routine.

I'd do something like this:
Squat - 5/3/1
Front squat - 4 x 8
Leg curl - 4x5

Deadlift - 5/3/1
Barbell row - 4x8
Pull ups (weighted) - 4 x 5

Bench press - 5/3/1
Overhead press - 5/3/1
Dips (weighted) - 4 x 8

But that's just me. I prefer to keep muscle groups somewhat together. If you do rows on squat day and then deads the day or two days after, your back might still be a little sore so you can't go all out on deads and pull ups. Same goes for the deads, if you hit overhead press after, your shoulders might not be 100% for bench day.

[Beastly]

Yeah, what he suggested seems a little much for a strength routine.

I'd do something like this:
Squat - 5/3/1
Front squat - 4 x 8
Leg curl - 4x5

Deadlift - 5/3/1
Barbell row - 4x8
Pull ups (weighted) - 4 x 5

Bench press - 5/3/1
Overhead press - 5/3/1
Dips (weighted) - 4 x 8

But that's just me. I prefer to keep muscle groups somewhat together. If you do rows on squat day and then deads the day or two days after, your back might still be a little sore so you can't go all out on deads and pull ups. Same goes for the deads, if you hit overhead press after, your shoulders might not be 100% for bench day.

I see you remove 3 x 5 for squats and bench (first, and last day). I think you're right in that to keep muscle groups together. So if you removed these sets, what about add some extra assistances like this?

Squat - 5/3/1
Front squat - 4 x 8
Leg press - 4 x 8
Leg curl - 4 x 5

Deadlift - 5/3/1
Barbell row - 6 x 8
Pull ups (weighted) - 6 x 5

Bench press - 5/3/1
Overhead press - 5/3/1
Seated dumbbell press - 4 x 8
Dips (weighted) - 4 x 8

In deadlift day I do 6 sets in rows and pull ups. What do you think? Is it not too much complicated?

Btw. Sorry for my bad english.