The Pragmatic Idealist

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For the busy student: Day 1 Squat – 5/3/1 (using Big Lifts app) Bench – 5/3/1 Assistance work (pull ups, dips, core + a couple other things as you wish) Rest at least one day between Day 2 Deadlift – 5/3/1 Overhead Press – 5/3/1 Assistance work

Zack - Did some more thinking after we talked about the workout routine.  Here's something you could consider: Monday Squat – 5/3/1 (using Big Lifts app) Bench – 55%x5, 65×5%, 75%x5 Assistance work (pull ups, dips, core + a couple other things as you wish) Wednesday Deadlift – 5/3/1 Overhead Press – 5/3/1 Assistance work Friday Bench – 5/3/1 Squat – 55%x5, 65%x5, 75%x5 Assistance work Basically, it adds the extra sets of bench and squat to what we talked about, as well as overhead press.  I think the overhead is important for shoulder strength.  You could do each of these workouts in ~1 hour, and I think that the 5/3/1 progression will help you add a lot of strength.

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