Full Body 531 Power Building

Full body variation of 531. Reset or deload (not programmed) after 3 weeks. Typically want to use 90% of your 1RM as your Training Max, but can adjust it based on desired difficulty.

Week 1:
Set 1: 65% x 5 reps
Set 2: 75% x 5 reps
Set 3: 85% x 5+ reps
Supplemental Work: 77% x 3 sets x 6-10 reps

Week 2:
Set 1: 70% x 3 reps
Set 2: 80% x 3 reps
Set 3: 90% x 3+ reps
Supplemental Work: 77% x 3 sets x 6-10 reps

Week 3:
Set 1: 75% x 5 reps
Set 2: 85% x 3 reps
Set 3: 95% x 1+ reps
Supplemental Work: 77% x 3 sets x 6-10 reps

Week 4:
Reset/deload

default

Week 1

Week 2

Week 3

Squat (Barbell)

Squat

Deadlift (Barbell)

Deadlift

Bench Press (Barbell)

Bench

Bench/Deadlift

Squat/Press

Press/Squat

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