john_browns_beard [he/him, comrade/them]

  • 7 Posts
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Joined 4 years ago
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Cake day: July 29th, 2020

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  • You don’t need the books for 5/3/1. I would strongly recommend that program though, it made me very strong.

    Use the Black Iron Beast calculator website, pick the Boring But Big variation, less boring swap option, leave everything else recommended and pop your numbers in. That will be your basic setup. Four days per week will probably be easier and definitely leave you less sore than three, if you can manage that.

    The basic setup for each day is 5/3/1 sets for lift one, volume sets for lift two, and one (or more, if desired) accessory lift. Days alternate between upper and lower body. You can add more lifts if you want after you get a feel for it.