531 All Arounder 4.0

Get strong on bench press, overhead press, squat, and deadlift by doing variations of the movements using dumbells, chains, and multiple types of bars.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Bench Press (Barbell)

Overhead Press (Barbell)

Squat (Barbell)

Sumo Deadlift (Barbell)

Incline Bench Press (Barbell)

Deadlift (Barbell)

Front Squat (Barbell)

Bench Press (Dumbbell)

Overhead Press (Dumbbell)

Incline Bench Press (Dumbbell)

Camber Bar Bench Press

Trap Bar Overhead Press

Trap Bar Back Squat

Deficit Deadlift (Barbell)

Camber Bar Incline Bench Press

Swiss Bar Bench Press

Swiss Bar Overhead Press

Trap Bar Deadlift

Swiss Bar Incline Bench Press

Squat (Paused)

Seated Overhead Press (Dumbbell)

Romanian Deadlift (Barbell)

Box Squat (Barbell)

Deadlift with Chains

Bench Press With Chains

Sumo Deadlift With Chains

Trap Bar Squat With Chains

Seated Overhead Press (Barbell)

Squat With Chains

Deadlift With Chains

Front Squat With Chains

Camber Bar Bench Press With Chains

Seated Swiss Bar Overhead Press

Trap Bar Deadlift With Chains

Swiss Bar Bench Press With Chains

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