A Hardcore Look At Wendler's 5/3/1 Powerlifting Routine

Wendler 5/3/1 Routine
Jim Wendler's 5/3/1 powerlifting system is popular because it works! Wendler's has you training 3-4 days per week on a rotating wave system.

Workout Summary

Increase Strength
Split
Intermediate
3
Barbell, Bodyweight, Dumbbells
Male & Female

Workout Description

Jim Wendler's 5/3/1 powerlifting system is rapidly growing into one of the most popular powerlifting and strength building training routines on the planet. Several years ago, most powerlifters I knew ran the Westside Barbell system. Westside was the gospel, and there was no other. But today, things have changed. A good portion of my friends are running Wendler's 5/3/1, or a Westside/Wendler's combination. Westside is still king, but Wendler's 5/3/1 has proven itself very worthy of consideration.

In this guide to Wendler's 5/3/1, you will find information on 2, 3, and 4 day splits. You will also find information on a Wendler's 5/3/1 and Westside hybrid program. I have also included detailed assistance work information, including possible variations mentioned in the Wendler's 5/3/1 e-book. Please support Jim Wendler and Wendler's 5/3/1 by purchasing his e-book.

Wendler's 5/3/1 Core Components

  • 4 to 5+ Week Mesocycle. A mesocycle of Wendler's 5/3/1 lasts 4 weeks if you train 4 days per week, and 5+ weeks if you train 3 days per week. If you workout three times per week (Monday-Wednesday-Friday), you will rotate between 4 core workouts. If you workout 4 days per week, you will hit each workout once a week on the same training day.
  • 4 Core Workouts. Wendler's 5/3/1 consists of 4 core workouts:

Workout A. Squat and assistance work.

Workout B. Bench Press and assistance work.

Workout C. Deadlift and assistance work.

Workout D. Overhead Press and assistance work.

  • 3 Days Per Week. As stated, if you use Wendler's 5/3/1 and workout 3 days per week, you will rotate between the 4 workouts. Over the course of a mesocycle, you will perform each of the 4 workouts four times, for a total of 16 workouts. A week week mesocycle looks like this:

Week 1. ABC (Monday - Workout A, Wednesday - Workout B, Friday - Workout C)

Week 2. DAB

Week 3. CDA

Week 4. BCD

Week 5. ABC

Week 6. D

  • 4 Days Per Week. If you use Wendler's 5/3/1 and train 4 days per week, your mesocycle will last only 4 weeks. Your workout schedule should look something life this:

Monday. Squat Day

Wednesday. Bench Press Day

Friday. Deadlift Day

Saturday. Overhead Press Day

  • Workout Waves. Each workout is performed 4 times during the course of a Wendler's 5/3/1 mesocycle. Simply stated, you will have 4 bench press workouts, 4 squat workouts, 4 deadlift workouts, and 4 overhead press workouts. Each specific workout (A-B-C-D) is comprised of 4 waves, or 4 different workouts. These waves are:

Wave A. Warmup, 75% x 5, 80% x 5, 85% x 5

Wave B. Warmup, 80% x 3, 85% x 3, 90% x 3

Wave C. Warmup, 75% x 5, 85% x 3, 95% x 1

Wave D. Deload wave – 60% x 5, 65% x 5, 70% x 5

Wendler's 5/3/1 Complete Mesocycle Breakdown

Now that we've looked at the nuts and bolts of the Wendler's 5/3/1 powerlifting system, let's put them together into a structured mesocycle. Please note that the following tables do not include assistance work. The letter (ABCD) following the core workout is the corresponding wave that you will be performing on that training day.

Wendler's 5/3/1 Mesocycle
3 Days Per Week
Week Monday Wednesday Friday
1 Squat - A Bench Press - A Deadlift - A
2 OH Press - A Squat - B Bench Press - B
3 Deadlift - B OH Press - B Squat - C
4 Bench Press - C Deadlift - C OH Press - C
5 Squat - D Bench Press - D Deadlift - D
6 OH Press - D    
Wendler's 5/3/1 Mesocycle
4 Days Per Week
Week Monday Wednesday Friday Friday
1 Squat - A Bench Press - A Deadlift - A OH Press - A
2 Squat - B Bench Press - B Deadlift - B OH Press - B
3 Squat - C Bench Press - C Deadlift - C OH Press - C
4 Squat - D Bench Press - D Deadlift - D OH Press - D

Exercise Substitution

For each of the 4 workouts (ABCD), you may substitute the primary workout with an appropriate replacement at the start of a new mesocycle. The following are examples of acceptable substitutions:

Assistance Work

How much assistance work you do is up to you. Natural lifters should try to be in and out of the gym in 60 minutes. If you can't "hit it" in that period of time, you need to take a long, hard look at the rest periods you are taking between assistance work sets. A quote from Jim Wendler on training duration:

"People laugh and call me lazy, while they twit around in their three-hour workout making zero progress. Sometimes, instead of what you do in the weight room, it's what you don't do that will lead to success."

In the Wendler's 5/3/1 book, the following assistance plans are presented:

  • Boring But Big. Main lift, the main lift again @ 5x10 (50% 1RM), and another accessory exercise for 5 sets.
  • The Triumvirate.  Main lift, and two assistance exercises - 5 sets each.
  • I'm Not Doing Jack Shit.  Main lift, and nothing else.
  • Periodization Bible by Dave Tate.  Main lift, and 3 exercises - 5 x 10-20 reps each.
  • Bodyweight.  Main lift, and 2 bodyweight exercises such as the pull up, sit ups, dips, etc.

Here are some sample assistance work plans based on your goals.

Strength Builder Assistance Work

From the Wendler 5/3/1 E-Book.

Squat Workout

Bench Press Workout

Deadlift Workout

  • Deadlift: 5 x 8 x 50%
  • Hanging Leg Raises: 5 x 12

Overhead Press Workout

Bodybuilder Assistance Work

From the Wendler 5/3/1 E-Book.

Squat Workout Day - Assistance Option A

Squat Workout Day - Assistance Option B

Bench Press Workout Day - Assistance option A

Bench Press Workout Day - Assistance option B

Deadlift Workout Day - Assistance Option A

  • Chin Up: 4 sets of 10-12 reps
  • Bent Over Dumbbell Row: 4 sets of 15 reps/arm
  • Back Raises: 4 sets of 10 reps (with bar behind neck)
  • Hanging Leg Raises: 4 sets of 15 reps

Deadlift Workout Day - Assistance Option B

  • Lat Pull Down – 4 sets of 10-12 reps
  • Bent Over Row – 4 sets of 15 reps/arm
  • Reverse Hyperextensions – 4 sets of 12 reps
  • Hanging Leg Raises – 4 sets of 15 reps

Overhead Press Workout Day - Assistance Option A

Overhead Press Workout Day - Assistance Option B

Wendler's 5/3/1 Notes

One rep max. When you first start Wendler's 5/3/1, use a realistic one rep max (1RM). It's better to start a little below your estimated max and work into Wendler's 5/3/1, then it is to over-estimate your 1RM and waste a mesocycle. Powerlifting is not a sprint - it's a marathon. Don't kill yourself out of the gate. Jim Wendler recommends starting at 90% of your 1RM on your first mesocycle.

The last set. Jim Wendler recommends going all out on the last core set each workout. Remember, core work is either squats, bench press, deadlift or overhead press. On this last set, do as many reps as you can with the given weight. Do NOT use this approach for de-load workouts.

Adding weight. After completing each mesocycle, add 5 pounds to your 1RM total for bench press and overhead press, and 10 pounds to your squat and deadlift 1RM, and recalculate your percentages. If you run Wendler's 5/3/1 for a year, this progression pattern will add 50 pounds to your bench and press, and 100 pounds to your squat and deadlift. Be patient, and stick with the plan!

2 Day Per Week Approach

For those who can hit the gym only twice a week, you can use the following template:

This is a 4 week cycle. Hit the primary, core exercises first, and add in appropriate assistance work. Remember to limit your total workout time to about 60 minutes.

Wendler's 5/3/1 and Westside Hybrid

Wendler's 5/3/1 is a very flexible training system. Because of this, the door is wide open to integrate Wendler's with core/key components of the Westside system.

Some trainees may want to utilize dynamic effort (DE) days from Westside training. How you structure this integration is up to you. Some trainees may be able to do both heavy squats and deadlifts on a single day, and then use the second posterior chain day of that week for dynamic effort (DE) work. Some may choose to do heavy Wendler squats with DE deadlifts, and heavy Wendler deadlifts with DE squats.

Another possible integration between Westside and Wendler's would be to drop the heavy overhead pressing day, and instead, insert overhead pressing movements on your bench days. This would free up one training day each week for DE bench work.

Sample Westside/Wendler's 5/3/1 program structure.

  • Monday - Dynamic effort (DE) bench press. Heavier overhead pressing.
  • Tuesday - Wendler's squat day. Dynamic effort (DE) deadlifts.
  • Thursday - Wendler's bench press day.
  • Friday - Wendler's deadlift day. Dynamic effort (DE) squats.

For assistance work, use exercises that address your weaknesses. Please remember that this sample hybrid program is only an example, presented to get you thinking about the possibilities. There are many ways to combine Westside and Wendler's, and many reasons why someone would want to do so.

When jumping into a hybrid routine, always proceed with caution. Start slow, and work your way into it. Don't set up the hybrid with too much work. It's better to get the feel of a hybrid program, and then to add work, then it is to kill yourself and have to pull back on work.

Final Notes

Far too many younger trainees are looking for magic routines and training systems. Wendler's 5/3/1 powerlifting system is not magic. It works if you work hard, and stick to it. Wendler's generally needs to be run for multiple cycles, so don't choose this routine if you're not willing to stick with it. If you're a younger lifter, and not sure if you're ready for a powerlifting routine, consult more experienced lifters on the Muscle & Strength forum.

There are many heated debates about which training system is the best. Remember that the key to success on any program revolves around your drive to succeed.

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334 Comments+ Post Comment

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Posted Wed, 07/01/2015 - 12:48
AJ

This article isn't a very good break down of 5/3/1. Take, for example, where it says that you can sub the main lift for a lift of your choosing. Wendler states in his book and on his website that the main lift is to always be the squat, bench, deadlift or ohp. He stated that if you'd like you can sub out the 5x10 with a variation of the lift. Example: Flat bench according to 5/3/1 wave/phase followed by 5x10 incline bench or deadlift according to 5/3/1 wave/phase followed by 5x10 stiff leg deads. Also, Wendler has stated that 5/3/1 is always to be a four day a week program. Five days a week if you'd like to throw in a bodybuilding day and work your pretty muscles (biceps, calves, ect...). I'd highly recommend anyone intersted in the program go to Wendler's website or buy his book. This author is not accurate with his information on the program.

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Posted Sat, 01/24/2015 - 00:07
Enri

Hi Steve,

i am planning to start the wendler 5/3/1 programm 4X a week. How many assistance exercise should i do for every session? Do you think 3-4 assistance exercise are ok, I workout not more than 60-80 min.

thnks

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Posted Thu, 01/22/2015 - 22:36
Liamm996

Would it be good to run while training for powerlifting? Or will it deplete some of my stregth gains?

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Posted Sat, 12/06/2014 - 18:33
Mike

Is it okay to do the 3 day a week 5/3/1 program without days off between? for example Tuesday Wednesday Thursday I have platoon runs on Mondays and Fridays.

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Posted Wed, 11/19/2014 - 14:59
Ross

Hey Steve,

I CrossFit 5 days a week but find that the current box train at only offers strength training for those in the "competition" class. I was accepted into this class but cannot train at the times that they do. This leaves me doing the regular gym programming. I do, however, work at a gym and am wondering if it would be safe to do my regular WOD at the CrossFit gym and then, a few hours later, follow with strength training, via Wendler's program? Also, would light cardio (with or without CrossFit) following these lifts be acceptable or would it diminish the results, in your opinion. Thank you.

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Posted Wed, 10/08/2014 - 17:52
mark3000

There may be a typo above. I think that the second 'Friday' in the second table should be 'Saturday'. Great stuff though.

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Posted Sat, 09/06/2014 - 17:16
Filip

Hi Steve
Would you recommend this program If I want to hit muscles 1.5 times a week. The muscle pairing would be same as you described for 2-day a week approach. But here I would alternate A/B/A and B/A/B. What do you think?
Many thanks !

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Posted Thu, 09/04/2014 - 20:25
Z

I was doing SS before and I decided to try this, I'm still not sure about the working sets, it says 75%x5, does that mean 5 sets or reps? I can imagine how short the workout would be if I just starting the program.

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Posted Mon, 07/21/2014 - 06:59
Goose

Hi Steve I am a personal trainer I don't know everything but I'm always wanting to learn more I'm trying go for thickness and strength doing this program won't that defined my body

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Posted Sun, 07/13/2014 - 19:27
Josh

What is a good way to warm up before doing these lifts if I'm going about it through the strength assistant work instead of the bodybuilding assistant workout?

I thought about doing light movements, but I'm basically going to be doing the same thing with 50% of my 1RM after I do the first heavier version of the exercise.

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Posted Sat, 07/05/2014 - 15:30
Jux

What if your 95% becomes easier to perform more than just once? How do you know how much to increase the overall workout so that 95% becomes "hard" again?

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Posted Mon, 06/30/2014 - 11:55
John

I have been getting outstanding results in strength gains on Wendler's 5-3-1, but I have lost a couple pounds since starting the program. I am a competitive bodybuilder with over 10 years training experience and took on this strength program because I wanted to make sure I am every bit as strong as I look on stage. However, losing weight is a concern because I don't want to come in small and flat on stage. Adhering as precisely as I can to Wendler's program, I recently cranked out 14 reps on BP, 12 on SOP, 23 on squat, and 18 on DL with clean, full ROM reps, pausing at the bottom to eliminate any artificial momentum advantage with 90% of my calculated 90% of my true 1RMs. I really just want to know, as the weights seem far too light for the rep ranges I am supposed to be working in, if I should kick the weight up or if I am doing it proper for optimum results already. Any help or recommendations will be much appreciated, and thank in advance for the help.

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Posted Sun, 06/08/2014 - 16:11
Muaythai

Does this workout goes well with muay thai?
I mean if i do that workout will i get more power is muay thai and so on?

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Posted Mon, 06/02/2014 - 07:31
rick b

Hi Steve!!
Is it possible to alternate one mesocycle with strengh builder assistance and another with bodybuilder assistance?
Thanks
A lot.
Rick

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Posted Sun, 05/25/2014 - 21:59
David B

Hey steve, why not have a DE exercise for overhead press in the hybrid program? I added one but I could feel a bit of shoulder strain, not sure if its from having worked all day or what

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Posted Tue, 05/13/2014 - 19:32
Jimmy Ardoin

How long should the rest periods be between each exercise and how long should you wait before beginning another mesocyclone ???

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Posted Fri, 05/09/2014 - 20:09
Michael

Silly question. Would it be counter-productive to add weight to the drop sets(5x10) if the prescribed weight of 50% of 1RM is really too easy?

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Posted Wed, 04/23/2014 - 18:31
Angus Campbell

Hey, a little bit of a variation of Wendler's 5/3/1:

Monday:
Dead Lift 5/3/1
Floor Press 5/3/1

Tuesday:
Some Form of Conditioning 30 minutes

Wednesday:
Front Squat 5/3/1
Pendlay Row 5/3/1

Thursday:
Some Form of Conditioning 30 minutes

Friday:
Power Clean 5/3/1
Overhead Press 5/3/1

Saturday:
5-10 Sets of... (at the park)
Pull-Ups x max rep
Dips x max rep
Some Form of Conditioning

Sunday:
Rest (awesome...)

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Posted Fri, 04/04/2014 - 12:36
dwight schofield

i did the 5-3-1 work out about a year ago. and i was fairly happy with it. HOWEVER it contained no bicep work. I did "throw in" a "very little bit" of biceps work in the course of doing the work out... They are one of my best body parts and a felt that i should work them a little bit to keep them in some reasonable kind o' shape.
During the last dead lift work out of the 16 routine , i was supposed to do dead lift my single rep max. when i attempted the lift, i tore the bicep tendon off the bone in my forearm. If i had been doing a reasonable amount of bicep work, this would never have happened in a million years, given the shape that my biceps are in when i work them on a regular basis. My injury was pretty serious and required surgery. i couldn't do anything with the injured arm for a couple months and after a year it is still not back at 100%. according to my physiotherapist, my recovery has been pretty good and should get back to something close to 100% but some people never recover 100%. It also cost me a few hundred bucks in copays for medical bills and some time off work. I WOULD STRONGLY RECOMMEND DOING A REASONABLE AMOUNT OF
BICEP WORK ON A REGULAR BASIS SO THAT YOU DON'T TEAR THE BICEP TENDON OFF THE BONE IN YOUR FOREARM!!!!

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Posted Wed, 04/30/2014 - 20:35
PATRICK

Dude, when you are deadlifting you cant put that sort of load on your biceps no matter how well conditioned they are! Im sorry for your injury and all but seriously never load your biceps on a deadlift. Your arms are like 'chains' and your hands are 'hooks' on the bar. Deadlifts are all about legs and back.

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Posted Mon, 03/31/2014 - 07:41
rhino

great program, I'm just getting started this week.

im 32 and quite inflexible. how often do u recommend stretching, and how much emphasise is given? hip flexes, hammies etc. same goes for conditioning??

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Posted Mon, 03/24/2014 - 12:14
John

Just wondering - If this is Wendler's 5 - 3 - 1 system what was I doing in the 1970's, because it was just about identical to this and I've used the same basic plan, with one or two tweaks to take into account my advancing years, for well over 30 years. How much do I have to change to call what I do 'John's' system?

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Posted Sat, 03/22/2014 - 16:59
wayne

hi steve
since I do boxing twice a week and the occasional 5-a-side footy I am doing the two day system to avoid over training.
Are you ment to do the assistance exercises after both main exercises?

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Posted Thu, 03/20/2014 - 20:45
jos

Hi Steve,
On Dead Lifts, when doing reps, should they be "touch and go" when the sets require multiple repetitions or should the weight stop on the floor?

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Posted Thu, 03/13/2014 - 20:56
Diana

If I am a 29 year old athletic female just starting this workout should I be worried about protein shakes/supplements or just focus on getting my protein through foods that I eat throughout the day? I am an overall healthy ester but have no experience with any sorts of supplements other than gel packs when I ran a marathon. Any suggestions would be greatly appreciated.

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Posted Sat, 12/14/2013 - 15:58
mohamed sabry

Hi steve,

I'm really weak at all pulling stuff for the back, it needs to be a primary muscle. ..how should I make it work??

Thanks

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Posted Wed, 11/27/2013 - 10:07
Jesse

For all these workout plans where it says, for example, 4 sets of 10-20 reps, is that 4 sets at the same weight?? Or does that imply 2 warmup sets and 2 working sets?
I haven't really followed a strict program before, but would like to give this a try..
I usually only do 1 or 2 working sets..

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Posted Sat, 11/16/2013 - 13:58
Jeff

Is the 531 Powerlifting something that high school football players should be using? Most football strength training programs include: Power cleans, snatches, push press, Glute-Ham machine work, single leg squats, Romanian Deadlifts, straight leg deadlifts, etc.

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Posted Fri, 11/01/2013 - 16:15
yarin

Hi,
I'm a 30 yrs old beginner (did stronglifts 5x5 for 6 month) and I gain mass but also a lot of fat and apparently I'm stalling in all the lifts but I cannot eat more since my BF bypassed 20%.
Does 5/3/1 routine can work on a cut combined with 30 min cardio sessions after the workout?
Thanks!

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Posted Thu, 10/17/2013 - 11:28
Josh Hayes

Would this workout be good for high school football players?

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Posted Tue, 10/15/2013 - 18:24
Anonymous

The abcd workout doesnt make sense and the "boring but big" section of this article doesn make sense either. why would you even write this article. GAY!

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Posted Tue, 10/01/2013 - 19:55
jeff

hey steve i was wondering if you could come up with a wendler split for me. I am 16 years old and currently bulking. I have been using a legs/push/pull split, but iam only doing this at home with 30 pound dumbbells and a pull up bar I also count macros. it would be a great help

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Posted Wed, 09/18/2013 - 06:20
Anders Bylund

coude you make this in to a fullbody rutin? like split it in thre days, first week is like ab/cd/ab and week after is cd/ab/cd? but still following the set and reps.

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Posted Tue, 09/10/2013 - 13:49
Russ Monk

So What would I do for my other lifts during a 3 day a week cycle?

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Posted Thu, 09/05/2013 - 19:30
Calvin

Hi. Quick question about the strength building assistance work...what does it mean when it says Bench Press 5 x 10 x 50%? Could you please explain that in terms of reps and sets?

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Posted Fri, 08/30/2013 - 15:06
jason p

Two questions: I've been following this for 4 months, for the first time I missed my last rep of the last set on both the 3x5 and 3x3 days. What should I do regarding adding weight for the next mesocycle? Should I add, stay where I'm at or decrease?

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Posted Thu, 08/15/2013 - 17:40
Dylan

Hey guys, I 99.9 percent sure I've misunderstood this workout. So the 5/3/1 stands for reps not sets? And there's only 3 sets per workout with the 5/3/1 rep cycle, correct?

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Posted Fri, 04/04/2014 - 12:45
dwight schofield

i believe that you are correct sir. that's my understanding ... you do three sets. for the first set you do five reps, the second set you do 3 reps, and the third set you do one rep. and even though the work out doesn't call for it, make sure that you do some bicep work. if you don't, you may suffer a serious arm injury (tear a bicep tendon off the bone ) like i did, which required surgery that took over a year to recover from. it also cost my hundreds in medical bills and time off work.

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Posted Fri, 05/29/2015 - 09:41
don

bumping an old ass comment for this. You sir need to stop promoting your "tear off the bone" propaganda. This wouldnt have happened if you had any clue how to deadlift. The only way you get a bicep tear on a deadlift is if you are doing it completly wrong. I am sorry this happened to you, but anyone that knows anything about a deadlift isnt even concerned by this. So stop trying to scared people that this workout doesnt have any bicep workouts in it... That is not what this routine is for.

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Posted Fri, 05/29/2015 - 11:42
MikeWines

Many lifters have torn a bicep utilizing a mixed grip while deadlifting so it occurs more often than you might think.

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Posted Fri, 05/29/2015 - 12:26
dwight

i know how to deadlift...and i tore my bicep anyways. evidently,contrary to what you said, you CAN tear the bicep off the bone in the forearm, (not to be confused with a bicep tear) when you are doing it right. and your comment about not having a clue how to deadlift is a little over the top on the "abrasiveness scale"... and it was totally uncalled for, especially when you are accusing someone who knows how to dead lift properly who of not knowing how.

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Posted Sun, 08/11/2013 - 14:10
Rory

How many working sets reps I'm confused??

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Posted Sun, 08/11/2013 - 14:09
Rory

How many working sets on core lifts and how mAny reps? I'm confused I got 3 warm up sets that's bout it anybody?

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Posted Fri, 07/05/2013 - 05:54
Kyle O'Donnell

I guess I'm a little dumb do ask this question. But it's just squat one day, bench the next, OHP the next day and deadlift the next day? Are you allowed to do other lifts on those days too?

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Posted Mon, 06/17/2013 - 21:26
Sal

Are the 5/3/1 numbers representing reps-which means I am only doing

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Posted Fri, 06/14/2013 - 06:59
Sal

What actually does 5/3/1 represent? Does this represent reps for the 3 sets and that's it.....Thank you....Sal

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Posted Mon, 06/10/2013 - 22:07
Paul

How much rest should it be for the assistance work on "Boring But Big" for the 5 x 10 x 50%?

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Posted Sat, 06/08/2013 - 16:49
dave

Hi, I have a question. I am new to weight lifting. Should the overhead press be standing or seated. I see in your sample video of the overhead press that it is seated. What would be the difference?

Thanks,

dave

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Posted Sat, 06/08/2013 - 12:02
Sean

So my understanding is that I increase my each of my core lift sessions by 5 or 10 pounds each mesocycle?

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Posted Thu, 05/30/2013 - 05:18
Travis

I have two questions, one which lift can/should I add bicep workouts and also, would it be okay to do some lifts twice a week? Hope to hear back soon!
Thanks!