day one overhead press 531 plus heavy back

531 overhead press

5 sets of 4 weighted chin up/wide/narrow alternate each week

3 sets of 5 reverse grip single arm d.b row

3 sets of 10 d.b shoulder press full r.o.m

3 sets of 15 side laterals

day 2 531 squat day

531 squat

2 sets of 5 front squats full depth same with the squats

5 sets of 10 ez bar overhead extenstion (weak point the long head of my tri's)

5 sets of 5 calve raise on leg press

2 sets of 8 ankles to the bar slow negs

off

day 4  chest (heavy) and back (light)

5/3/1 flat bench

accessory low incline bench press using chains for accomadating resistance

5 sets of 10 at 60% of 1 r.m

v grip pulldown 3 sets 12 reps

wide grip cable row superset bent over rear delt flies 3 sets of 10

facepulls superset with side laterals 1o reps, 10 reps 3 sets total

facepuls superset with side laterals 10 reps 15 reps 2 sets total

day 5- deadlift day

531 sumo deadlift

5 sets of 10 sumo deadlift at 60% of 1 r.m

barbell cheat curl 2 sets of 5 (slow negs)

3 sets of 5 incline curl

2 sets of 12 flat bench curl

2 sets of 12 high cable curl

10 sets of 10 calve raise (german volume training

i have other exercises i will use every so often there is alot of overlap in the programme but i have trained with high frequency of bodyparts for the last 7 months and the gains are better than the typical bodybuilder split i used to follow!! just keep getting stronger on it and growing so i will keep with it also there are a lot of variables to change so it is very much like a non linear periodization programme and i will often change up tempo rep schemes upper lower combinations as long as i can track them because without that i believe a programme is useless without progression and new stimulus!! i will be on something similar to this for the next year or so alos 5/3/1 is a programme jim wendler came up with i highly reccomend it if you have trouble working with percentages of lifts or find them confusing!! i also use extremely slow negatives on high rep hypertrophy work and explosive tempo on most compound lifts!! NO HALF SQUATING/BENCHING/OVERHEAD PRESSING AND FULL R.O.M DEADS BECAUSE I DONT SEE THE POINT IN LIFTING HEAVY WEIGHTS WITHOUT THE PROPER TECHNIQUE AND TERRIBLE RANGE OF MOTION (I AM NOT VERY STRONG BUT AT LEAST THE REPS ARE QUALITY REPS!! ))