We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!

Ideas for Wendler Accessory Work - Circuit Style?

JenMc14
JenMc14 Posts: 2,389 Member
edited January 28 in Fitness and Exercise
I will finish my second Cycle of Wendler 5/3/1 this week. Today was my squat day, and I wanted to keep everything light since I have a 5K on Saturday. I did a circuit, and really loved it. So, I thought for my next round I'd add in more assistance work done in a circuit, and I'd like some suggestions for exercises to add in. I work out at home, so I only have a bench, small rack, bench and dumbbells (plate loadable). I am currently dead lifting light on my squat day, not its own heavy day, as a personal choice for now.

Here's what I've been:
Monday:
Bench
Flys, Bench dips with a plate in my lap

Wednesday:
Squat
Good mornings, deadlifts

Friday:
OHP
Bent over rows L raises

I currently do 3-5 sets of 8-10 reps of the accessory work, depending on the exercise. What are 2-3 exercises you'd add in to do circuits (on the accessory work only, the big lift would still be just that.)

Replies

  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    I'm on a similar program with a trainer now. Here are some of the accessories I do (alternating from week to week) with barbell, dumbbell, or bodyweight.

    Overhead Press
    Seated DB Shoulder Press, 30s (Front/Lateral/Rear Delt Dumbbell Raises), Bus Driver (not the core exercise but this: http://www.youtube.com/watch?v=MfFyeuweD70), sometimes do a little bit of tricep work here as well

    Bench
    DB Incline Press, BB Incline Press, Weighted Dips, Push-Ups (various versions)

    Squat
    Reverse Lunge with Barbell, Walking Lunges with Dumbbell, Split Squat with Dumbbell, Abs

    I know you said you combine Deadlift with Squat, but my accessory work on my Deadlift day
    Unsupported DB Row, Various DB and BB Shrugs, Various Pull-Ups/Chin-Ups
This discussion has been closed.